La crioterapia como método de recuperación muscular
La crioterapia es una técnica científicamente probada que se utiliza como método de prevención y recuperación muscular. La crioterapia consiste en producir la congelación de tejidos, líquidos orgánicos o sistemas anatómicos por medio del contacto directo con el frío. Se trata de un procedimiento relativamente indoloro para los pacientes y sin efectos secundarios significativos, siendo asociado a diversas ventajas terapéuticas.
Métodos de aplicación
La crioterapia tiene distintos medios de aplicación. Entre ellos destacan la crioterapia de cuerpo entero, que implica el contacto directo con un tubo especial y la crioterapia térmica para las articulaciones.
- Bolsa de hielo: la crioterapia de los tejidos se realiza con la aplicación directa del hielo. La bolsa es un sistema no invasivo que permite la administración doméstica y personalizada durante mucho tiempo.
- Paños Húmedos: Se aplican sobre zonas muy extensas, sin embargo, tiene la desventaja de perder su temperatura muy rápido.
- Baños fríos: Puede realizarse de cuerpo completo o de manera parcial sumergiéndose en el agua manteniendo ésta a una temperatura entre 10-20ºC.
- Geles fríos. Sprays de vapor frío: Producen una pulverización de aire frío sobre la piel, sin embargo, no actúan en profundidad.
- Crio masaje: Se utilizan bloques de hielos, con los cuales se realizan una serie de ejercicios o movimientos lentos sobre la zona afectada. Ojo que es muy importante que esta técnica, al igual que los baños fríos debe controlarse el tiempo de aplicación.
- Crio cinética: Combina la aplicación de frío con el ejercicio activo.
Crioterapia antes de la realización de ejercicio físico:
Al emplearse antes de la realización de ejercicio físico va a producir una refrigeración el cuerpo disminuyendo el estrés por calor del sistema termorregulador y la aparición de fatiga inducida térmicamente, ideal para competiciones o entrenamientos en lugares muy cálidos.
Crioterapia después de la realización de ejercicio Físico:
Ayuda a la recuperación muscular después de la realización de ejercicios de alta intensidad. Además, ayuda a prevenir lesiones.
Beneficios de la crioterapia:
- Reestabilización del equilibrio térmico. Puesta en marcha de los mecanismos para combatir el exceso o déficit térmico, vasoconstrictores y vasodilatadores aumentando el rendimiento en los deportes y actividades físicas.
- Aumento de la producción de colágeno: Mejora del estado cutáneo, aumentando el estímulo necesario para que los fibroblastos se transformen en nuevas células musculares.
- Aumento de la recuperación muscular después de la realización de ejercicios de alta intensidad, ayuda a la reducción de fatiga muscular y a prevenir lesiones.
Efectos a nivel psicológico:
Un atleta de alto nivel debe mantener un nivel de estabilidad física y mental también. En esta última categoría, se ha observado que la crioterapia ayuda con el estado mental de un atleta al mantener el equilibrio en varias emociones relacionadas con su deporte, aumentando el vigor sentido y la moral para el futuro.
La crioterapia en ejercicios de alta intensidad
De la mano de Karen Wallman1, Grant Landers y Ned Brophy-Williams de la Escuela de Ciencias del Deporte, Ejercicio y Salud de la Universidad de Western Australia, realizaron un estudio sobre ‘’Efectos de la Inmersión Inmediata y Retrasada en Agua Fría luego de una Sesión de Ejercicio de Alta Intensidad sobre el Subsiguiente Rendimiento en Carrera’’.
Este estudio buscaba explorar el efecto de la inmersión en frío inmediatamente después o 3 horas después de una sesión de entrenamiento de alta intensidad en el rendimiento físico. Para ello, ocho atletas masculinos realizaron tres entrenamientos al 90% del VO2máx, seguidos de una recuperación pasiva, y luego completaron un cuestionario sobre el dolor muscular y su percepción de la calidad muscular total durante las siguientes 24 horas.
Los resultados del estudio demostraron que la inmersión en agua fría inmediatamente después del ejercicio intenso dio lugar a un mejor rendimiento, mientras que la inmersión retardada (3 horas) también puede tener un impacto en el rendimiento de la carrera en comparación con la condición de control. Es importante señalar que los mayores beneficios se asociaron a la inmersión inmediata en agua fría.
Esta información es pertinente para los atletas, en particular los que no tienen acceso inmediato a instalaciones de recuperación después de hacer ejercicio o competir.
Recomendaciones :
Se ha demostrado que la inmersión en agua fría, tanto física como mentalmente, ayuda a la recuperación muscular y a la prevención de lesiones, además de contribuir a una sensación general de equilibrio.
Si decide probar esta técnica, le recomendamos que la aplique un profesional para obtener los mejores resultados.
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