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Le damos consejos inteligentes sobre cómo aliviar el dolor muscular.","twitter_image":"","twitter_title":"","og_description":"","twitter_description":""},"index":"index","follow":"follow","canonical":"","component":"seo"}],"_uid":"3e2671d1-12da-4205-8da3-99a118aadb49","title":"Dolor muscular de aparición tardía - ¿Qué es el DOMS y puedo entrenar con él?","preamble":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Delayed onset muscle soreness (DOMS) es el dolor y la molestia que se pueden sentir en los músculos después de un ejercicio físico o movimientos poco habituales. El dolor se debe a pequeñas roturas en el tejido muscular y a la inflamación que se produce durante el ejercicio. A medida que los músculos se recuperan y se adaptan a la nueva carga, se vuelven más fuertes y resilientes.","type":"text"},{"type":"hard_break"},{"type":"hard_break"},{"text":"Aquí aprenderá más sobre el dolor muscular de aparición tardía y le daremos algunos consejos inteligentes sobre cómo aliviar el DOMS.","type":"text"}]}]},"priority":"100000024","scrollTo":[],"component":"postPage","entryText":"Aquí aprenderá más sobre el dolor muscular de aparición tardía y le daremos algunos consejos inteligentes sobre cómo aliviar el DOMS.","introText":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null}}]},"textColor":"white","categories":[{"name":"Guías","slug":"guide","id":247836047,"uuid":"0f2c47f4-5298-4d51-a6cb-c430fd223304"},{"name":"Stories","slug":"stories","id":247836052,"uuid":"bce18b1a-8866-4b68-9a1e-9e8340df8453"},{"name":"Entrenamientos","slug":"training","id":247836046,"uuid":"4a738f65-a642-4494-9bee-7eec26d016dd"}],"pageContent":[{"_uid":"32c7715c-83a5-449a-89b5-fbd9c8531ba1","columns":[{"tag":[],"_uid":"cd70e256-0ff6-41cf-b5d8-b8502fe83b23","links":[{"_uid":"ea1823c5-57f7-43e3-8039-ed83126cbf01","link":{"id":"","url":"/studio-seamless-bralette-10002451-pe015/","linktype":"url","fieldtype":"multilink","cached_url":"/studio-seamless-bralette-10002451-pe015/"},"component":"wrapperLink"}],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"90bee904-d4e6-4c4f-96e0-a3a4fa9ca7b1","size":"cover","image":{"id":10046106,"alt":null,"name":"","focus":null,"title":null,"filename":"https://imgs.bjornborg.com/images/3000x4000/a6a7896741/aw23-studio-10_mob.jpg","copyright":null,"fieldtype":"asset"},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"7436004c-67b6-403d-a222-2e2239b14d91","links":[],"caption":[],"heading":[{"_uid":"dcdfa474-3546-40a7-8d04-0c60e49bb88d","text":"¿Por qué sufres dolor muscular de aparición tardía?","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"813c79ed-4cad-4e93-b337-4586dbadfa06","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"El dolor muscular de aparición tardía (DOMS) se produce como consecuencia de daños microscópicos en el tejido muscular y el tejido conectivo circundante durante el ejercicio físico. Cuando realiza una actividad a la que no está acostumbrado o cuando aumenta la intensidad o la duración de su entrenamiento, sus músculos se someten a estrés y tensión. Esto provoca pequeñas roturas en las fibras musculares y una respuesta inflamatoria, que es normal.","type":"text"}]},{"type":"paragraph","content":[{"text":"El cuerpo repara y construye músculos más fuertes en respuesta al estrés físico, lo que conduce a un aumento de la fuerza y la resistencia con el tiempo.","type":"text"}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"e8ed8d73-0e9a-4217-8f97-9537954de9a4","color":"grey","component":"backgroundColor","colorOverride":""}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"c4ede01c-2db9-4af2-8ffa-167bbb5a51ce","columns":[{"tag":[],"_uid":"1c43e077-449e-45cd-8c8e-9faab705385b","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"54b7acf7-288d-4d69-817c-454b055a945e","size":"cover","image":{"id":12157976,"alt":null,"name":"","focus":null,"title":null,"filename":"https://imgs.bjornborg.com/images/2500x3333/33c223fe3f/xmas23_borg_01_2174-2.jpg","copyright":null,"fieldtype":"asset"},"overlay":"out-in","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[{"_uid":"5f9185dd-e1bb-4738-8c63-4ebd03634a70","size":"cover","image":{"id":12157976,"alt":null,"name":"","focus":null,"title":null,"filename":"https://imgs.bjornborg.com/images/2500x3333/33c223fe3f/xmas23_borg_01_2174-2.jpg","copyright":null,"fieldtype":"asset"},"overlay":"out-in","position":"50% 50%","component":"backgroundImage"}],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"2ee66156-e451-4906-8af7-3443874940ff","links":[],"caption":[],"heading":[{"_uid":"25e579f1-e306-421d-9ab3-02970c370114","text":"¿Puedes hacer ejercicio con dolor muscular de aparición tardía?","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"e6487c68-fefb-4223-a662-3fc25e00bc00","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Sí, generalmente es seguro hacer ejercicio con delayed onset muscle soreness (DOMS). Es común experimentar cierta molestia muscular después de un nuevo entrenamiento intenso, y siempre que el dolor no sea severo, puede continuar ejercitándose a pesar de la molestia. Es una buena idea centrarse en otros grupos musculares que los que le duelen.","type":"text"}]},{"type":"paragraph","content":[{"text":"Aquí hay algunas pautas básicas para hacer ejercicio con DOMS:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Entrenamientos más ligeros:","type":"text","marks":[{"type":"bold"}]},{"text":" Si la molestia muscular es leve a moderada, puede continuar ejercitándose, pero puede ser prudente reducir la intensidad y evitar un esfuerzo excesivo en los músculos afectados. 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El estiramiento y los ejercicios ligeros también pueden ayudar a reducir la rigidez en el cuerpo. ¿Por qué no probar una ","type":"text"},{"text":"clase de yoga","type":"text","marks":[{"type":"link","attrs":{"href":"/es/pages/stories/workouts/yin-yoga-poses","uuid":"b72a3cdc-d7c8-481b-b989-97af66c98516","anchor":null,"target":"_self","linktype":"story"}}]},{"text":"?","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Escuche a su cuerpo: ","type":"text","marks":[{"type":"bold"}]},{"text":"Si la molestia muscular es muy intensa o si está experimentando un dolor que se siente diferente a la molestia muscular, es posible que sea mejor darle a su cuerpo más tiempo para recuperarse y evitar el ejercicio extenuante hasta que el dolor desaparezca.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Recuerde beber agua y calentarse y enfriarse:","type":"text","marks":[{"type":"bold"}]},{"text":" Beba abundante agua y asegúrese de hacer que su sangre fluya con un buen calentamiento y de enfriarse y estirarse después de sus entrenamientos.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Consulte con un entrenador o médico:","type":"text","marks":[{"type":"bold"}]},{"text":" Si la molestia muscular no cede o si no está seguro de si debe hacer ejercicio, es posible que sea prudente consultar con un entrenador o médico para ver si se trata de una lesión.","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"89942b7e-1565-441f-ab85-b935eea3e425","color":"grey","component":"backgroundColor","colorOverride":""}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"632ff93b-faf3-42af-ac33-c854696a4b1d","items":[{"_uid":"7e984587-65ca-435d-8ac0-20d5a75e7977","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"El DOMS es generalmente inofensivo y forma parte del proceso de adaptación. Sin embargo, si experimenta un dolor intenso o prolongado, debe consultar a un médico para descartar cualquier lesión.","type":"text"}]},{"type":"paragraph","content":[{"text":"5 consejos para deshacerse del DOMS:","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"- ","type":"text"},{"text":"Ejercicio ligero:","type":"text","marks":[{"type":"bold"}]},{"text":" Caminar o nadar puede aumentar la circulación sanguínea y ayudar a aliviar el dolor muscular. También puede promover una recuperación más rápida al reducir la rigidez en los músculos. ","type":"text"}]},{"type":"paragraph","content":[{"text":"- ","type":"text"},{"text":"Estiramiento: ","type":"text","marks":[{"type":"bold"}]},{"text":"Estire suavemente los músculos afectados para aumentar la flexibilidad y reducir la tensión muscular. ","type":"text"}]},{"type":"paragraph","content":[{"text":"- ","type":"text"},{"text":"Alimentación y bebida:","type":"text","marks":[{"type":"bold"}]},{"text":" Asegúrese de obtener suficiente proteína y otros nutrientes que apoyen la reparación y recuperación muscular. No olvide beber mucha agua.","type":"text"}]},{"type":"paragraph","content":[{"text":"- ","type":"text"},{"text":"Sueño:","type":"text","marks":[{"type":"bold"}]},{"text":" El sueño es un factor importante para la recuperación. Asegúrese de dormir lo suficiente, especialmente después de entrenamientos intensos.","type":"text"}]},{"type":"paragraph","content":[{"text":"- ","type":"text"},{"text":"Descanso: ","type":"text","marks":[{"type":"bold"}]},{"text":"Dé a su cuerpo tiempo suficiente para recuperarse planificando días de descanso entre entrenamientos intensos.","type":"text"}]}]},"component":"textSection","subheading":"Para aliviar el dolor muscular, puede utilizar métodos como el descanso, el ejercicio más ligero, el estiramiento, el masaje y considerar usar calor o frío en las áreas afectadas."}],"heading":[{"_uid":"42eb1027-79f2-4937-a650-451a467b8b0a","text":"Cómo aliviar y deshacerse del dolor muscular de aparición 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