Hoy os voy a hablar sobre un viejo conocido para nosotros, las agujetas, con el objetivo principalmente de eliminar mitos y creencias que hoy en día aun gente sigue dando credibilidad.
Esa molestia que aparece cuando hacemos un esfuerzo o una actividad a la que no estábamos acostumbrados, se denomina «DMAT» dolor muscular de aparición tardía», «DOMS» delayed onset muscle soreness o médicamente hablando «mialgia diferida». Forman parte del proceso de adaptación muscular como resultado del entrenamiento y aunque no tienen que aparecer siempre y sean molestas, pueden ser muy beneficiosas.
Tomar un vaso de agua con azúcar o bicarbonato sódico no sirve para nada, además de que puede provocar molestias gastrointestinales, antiguamente se creía que el azúcar deshacía los cristales causantes de esos pinchazos, pero es absolutamente falso. Lo único que realmente funciona es algún antiinflamatorio, cremas y descanso. 
La comunidad científica mantiene la teoría de la rotura de microfibras formulada por primera vez en 1902 como la más acertada, explicando que el dolor muscular y la inflamación se producen debido a unas mínimas microfibras rotas durante el ejercicio. Así mismo se sigue investigando sobre la influencia del incremento de la temperatura en las agujetas, esta teoría explica que durante la práctica de ejercicio el músculo se calienta y en algunas zonas debido a ello se producen microlesiones, aunque existen múltiples teorías más, como que la acumulación de ácido láctico resultante de la actividad física en las células musculares acaba «cristalizando» y es la causa del dolor, teoría errónea ya que se ha visto como personas incapaces de producir ácido láctico, también sufrían este dolor muscular.
Los estudios más recientes, como he citado previamente, apuntan como principal causa a una reacción inflamatoria en respuesta a las microlesiones musculares y tendinosas que se producen al no estar el músculo adaptado al ejercicio. Es decir, el músculo hace un ejercicio al que no está habituado, se producen microlesiones, lo que hace que se acumulen metabolitos o desechos, que dan paso a una reacción inflamatoria e irritan las fibras nerviosas produciendo dolor.
Recordar además algunos parámetros importantes; cuando el trabajo muscular es excéntrico, las agujetas suelen aparecer con mayor facilidad que cuando éste es solo concéntrico, debido al mayor daño que sufren las fibras musculares con la tensión de alargar los músculos rígidos durante las contracciones excéntricas. El dolor muscular suele oscilar entre los 5 y 7 días, pero su pico de dolor se muestra a las 48 horas. Si las agujetas son excesivamente fuertes y aparecen antes de las 24 horas después del ejercicio, la intensidad aplicada ha sido mayor de la que el músculo podía soportar en ese momento, por lo que el daño muscular va a necesitar más tiempo de recuperación.
No existe un método milagroso para prevenir o hacer desaparecer las agujetas, lo que si se ha demostrado es que el calentamiento es imprescindible, que los estiramientos musculares tras la realización del ejercicio disminuyen la intensidad del dolor. También tiene efectos positivos (aunque mínimos) sacudirse los músculos durante la realización del ejercicio ya que favorece la circulación sanguínea, recibir un masaje y tomarse una ducha fría al terminar.
Así que con mis indicaciones ya sabéis, si hace tiempo que no estás activo y mañana quieres ponerte a entrenar, lo primero es realizar un buen calentamiento e ir aumentando progresivamente. Es preferible que los primeros días te quedes corto, a que te pases y lo pagues a los tres o cuatro días de comenzar tu programa.
Finalmente, no es negativo que entrenes con algunas agujetas, de hecho se reducirán, eso sí, no apliques una carga elevada, es preferible realizar una sesión suave a no hacer nada. Aunque pueda parecer contradictorio, esto es así debido a que la actividad física en un músculo con agujetas provocará un aumento del riego sanguíneo que aportará nutrientes y «limpiará» al tejido de productos de desecho. Así que ya sabes, ponte en manos de un buen entrenador y a por las ahora ya no tan desconocidas agujetas.
Doble Grado en Ciencias de la Actividad Física y el Deporte y Nutrición Humana y Dietética.
Entrenadora Personal con certificación profesional.
Master en Fisicoculturismo y Fitness (IFBB y FEFF) además de múltiple formación en otras diplomaturas, idiomas y especializaciones relacionadas con el sector, esta profesional del sector centra su trayectoria en el mundo deportivo hace más de 10 años, y cuenta con la experiencia y talento necesarios para ayudar a cualquier persona a conseguir su objetivo, como entrenadora y deportista conoce lo difícil que es lograrlo sin la ayuda de un profesional cualificado.
- Preselección España para el mundial 2021 - 26 mayo, 2022
- Competición Jan Tana Pro - 26 mayo, 2022
- Artículo Mucho más que músculos - 25 mayo, 2022
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