{"id":79810,"date":"2020-12-18T10:10:12","date_gmt":"2020-12-18T13:10:12","guid":{"rendered":"https:\/\/barcainnovationhub.com\/?p=79810"},"modified":"2021-12-01T23:29:30","modified_gmt":"2021-12-02T02:29:30","slug":"els-experts-opinen-quins-exercicis-funcionen-per-prevenir-les-lesions-musculars-en-el-futbol","status":"publish","type":"post","link":"https:\/\/barcainnovationhub.com\/ca\/els-experts-opinen-quins-exercicis-funcionen-per-prevenir-les-lesions-musculars-en-el-futbol\/","title":{"rendered":"Els experts opinen: Quins exercicis funcionen per prevenir les lesions musculars en el futbol?"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"<p>Les lesions tenen una gran import\u00e0ncia en el m\u00f3n del futbol. Entre totes les lesions, les musculars s\u00f3n les m\u00e9s freq\u00fcents, m\u00e9s que d&#8217;altres produ\u00efdes per cops, fractures o lesions articulars.<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[222,34,31],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.6.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"description\" content=\"Les lesions tenen una gran import\u00e0ncia en el m\u00f3n del futbol. Entre totes les lesions, les musculars s\u00f3n les m\u00e9s freq\u00fcents, m\u00e9s que d&#039;altres produ\u00efdes per cops, fractures o lesions articulars.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/barcainnovationhub.com\/ca\/els-experts-opinen-quins-exercicis-funcionen-per-prevenir-les-lesions-musculars-en-el-futbol\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Els experts opinen: Quins exercicis funcionen per prevenir les lesions musculars en el futbol?\" \/>\n<meta property=\"og:description\" content=\"Les lesions tenen una gran import\u00e0ncia en el m\u00f3n del futbol. Entre totes les lesions, les musculars s\u00f3n les m\u00e9s freq\u00fcents, m\u00e9s que d&#039;altres produ\u00efdes per cops, fractures o lesions articulars.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/barcainnovationhub.com\/ca\/els-experts-opinen-quins-exercicis-funcionen-per-prevenir-les-lesions-musculars-en-el-futbol\/\" \/>\n<meta property=\"og:site_name\" content=\"Bar\u00e7a Innovation Hub\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/fcbuniversitas\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-18T13:10:12+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-12-02T02:29:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/barcainnovationhub.com\/wp-content\/uploads\/2020\/12\/3ad2df24-vo201106a50795-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"4692\" \/>\n\t<meta property=\"og:image:height\" content=\"2932\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\n<meta name=\"twitter:title\" content=\"Els experts opinen: Quins exercicis funcionen per prevenir les lesions musculars en el futbol?\" \/>\n<meta name=\"twitter:description\" content=\"Les lesions tenen una gran import\u00e0ncia en el m\u00f3n del futbol. 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De fet, un estudi que va analitzar vint-i-quatre equips de nou pa\u00efsos europeus diferents durant onze anys va mostrar que es donen al voltant de 7-8 lesions per cada mil hores de joc, amb una major incid\u00e8ncia de lesions associada a una posici\u00f3 m\u00e9s baixa en el r\u00e0nquing final de l&#8217;equip.<sup>1<\/sup> Entre totes les lesions, les musculars s\u00f3n les m\u00e9s freq\u00fcents, m\u00e9s que d&#8217;altres produ\u00efdes per cops, fractures o lesions articulars.<sup>2<\/sup> Les lesions musculars tenen importants conseq\u00fc\u00e8ncies negatives tant per al rendiment com per a l&#8217;economia de l&#8217;equip, ja que els esportistes que les pateixen estan de mitjana dues setmanes apartats de l&#8217;equip.<sup>3<\/sup> Per aix\u00f2, el disseny d&#8217;estrat\u00e8gies preventives de les lesions musculars \u00e9s fonamental.<\/p>\n<p>Els equips de futbol implementen diferents programes d&#8217;exercici per disminuir la incid\u00e8ncia de lesions musculars, encara que sovint ho fan sense que hi hagi una evid\u00e8ncia clara respecte a qu\u00e8 funciona. De fet, com conclo\u00efa una recent revisi\u00f3 sistem\u00e0tica<sup>4<\/sup> i com hem resumit en el post <a href=\"https:\/\/barcainnovationhub.com\/ca\/prevencio-de-lesions-musculars-en-futbolistes-delit-quins-exercicis-funcionen\/\">\u201c<em>Prevenci\u00f3 de lesions musculars en futbolistes d\u2019elit, quins exercicis funcionen?<\/em>\u201d<\/a>, no hi ha suficient evid\u00e8ncia que recolzi cap exercici en concret per prevenir les lesions musculars en els esportistes d&#8217;elit. Per aix\u00f2, s&#8217;ha proposat que &#8211; a falta d&#8217;evid\u00e8ncia d&#8217;alt nivell &#8211; el consens entre experts pot ser la millor opci\u00f3 per guiar l&#8217;evid\u00e8ncia al voltant de les estrat\u00e8gies m\u00e9s efectives.<\/p>\n<p>Davant aquest context, el grup Elit Football Performance (EFP), encap\u00e7alat per investigadors i t\u00e8cnics de prestigi d&#8217;equips de futbol d&#8217;elit com l\u2019Arsenal FC, el FC Barcelona, el Real Madrid CF o l\u2019AS Roma, han elaborat una guia de consens (denominada &#8216;enquesta Delphi&#8217;) sobre quins exercicis serien els m\u00e9s efectius per prevenir les lesions musculars, aix\u00ed com el seu moment \u00f2ptim d&#8217;implementaci\u00f3.<sup>5 <\/sup>L&#8217;enquesta va ser enviada a un total de 21 t\u00e8cnics de diferents lligues europees, amb 12 anys de mitjana en el futbol d&#8217;elit i amb experi\u00e8ncia acad\u00e8mica.<\/p>\n<p>En les mencionades enquestes, els professionals van contestant rondes de preguntes fins que s&#8217;arriba a un acord entre la majoria (&gt;70%) dels contestadors. En la primera ronda, els professionals havien de valorar l&#8217;efectivitat (en una escala de 4 punts, des de gens efectiu fins a molt efectiu) de 13 tipus diferents d&#8217;exercici comuns en la prevenci\u00f3 de lesions, incloent des d&#8217;exercicis d&#8217;esprint, pliometria o exc\u00e8ntrics fins a exercicis d&#8217;equilibri, flexibilitat o enfortiment del Core.<\/p>\n<p>Com mostra la Taula 1, en finalitzar les quatre rondes necess\u00e0ries per arribar a un consens, els professionals van concloure que els exercicis d&#8217;esprint i de cursa a alta velocitat eren els m\u00e9s efectius per prevenir les lesions (amb 3 de 4 punts possibles, \u00e9s a dir, molt efectius), seguit dels exercicis exc\u00e8ntrics (2 de 4 punts possibles), els quals tots els professionals consideraven com a efectius. D&#8217;altra banda, nombrosos tipus d&#8217;exercici van ser considerats simplement &#8216;efectius&#8217; (1 de 4 punts possibles), incloent els exercicis conc\u00e8ntrics i isom\u00e8trics, la pliometria horitzontal i vertical, els exercicis de coordinaci\u00f3\/t\u00e8cnica, la flexibilitat i l&#8217;estabilitat del Core. Al contrari, no es va arribar a cap consens al voltant de l&#8217;efectivitat dels exercicis multiarticulars com els moviments ol\u00edmpics o els exercicis funcionals, els exercicis unilaterals realitzats en condicions d&#8217;inestabilitat, o els exercicis d&#8217;agilitat, de copejament (per exemple, amb passades llargues), o els esprints resistits.<\/p>\n"},{"acf_fc_layout":"imagen_apaisada","imagen_apaisada":{"ID":79811,"id":79811,"title":"Cuadro03","filename":"f77c3102-cuadro03.png","filesize":0,"url":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2020\/12\/f77c3102-cuadro03.png","link":"https:\/\/barcainnovationhub.com\/ca\/els-experts-opinen-quins-exercicis-funcionen-per-prevenir-les-lesions-musculars-en-el-futbol\/cuadro03\/","alt":"","author":"33","description":"","caption":"","name":"cuadro03","status":"inherit","uploaded_to":79810,"date":"2020-12-18 13:04:45","modified":"2020-12-18 13:04:45","menu_order":0,"mime_type":"image\/png","type":"image","subtype":"png","icon":"https:\/\/barcainnovationhub.com\/wp-includes\/images\/media\/default.png","width":660,"height":564,"sizes":{"thumbnail":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2020\/12\/f77c3102-cuadro03-150x150.png","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2020\/12\/f77c3102-cuadro03-300x256.png","medium-width":300,"medium-height":256,"medium_large":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2020\/12\/f77c3102-cuadro03.png","medium_large-width":660,"medium_large-height":564,"large":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2020\/12\/f77c3102-cuadro03.png","large-width":660,"large-height":564,"1536x1536":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2020\/12\/f77c3102-cuadro03.png","1536x1536-width":660,"1536x1536-height":564,"2048x2048":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2020\/12\/f77c3102-cuadro03.png","2048x2048-width":660,"2048x2048-height":564}},"epigrafe":"Taula 1. Consens entre experts respecte als exercicis efectius per a la prevenci\u00f3 de lesions musculars en futbolistes d'elit."},{"acf_fc_layout":"bloque_de_texto","bloque_de_texto":"<p>Respecte als exercicis m\u00e9s efectius, els professionals van concloure que el moment ideal per implementar els esprints o la cursa d&#8217;alta intensitat \u00e9s 3 dies abans del partit quan es disposa de m\u00e9s de 5 dies de descans entre partits, mentre que si hi ha menys de 4 dies de descans entre partits els autors van concloure que no cal implementar aquest tipus d&#8217;exercicis. A m\u00e9s a m\u00e9s, van concloure que els jugadors que no participen en el partit haurien d&#8217;implementar aquest tipus d&#8217;exercicis un o dos dies posteriors al partit. D&#8217;altra banda, es va concloure que els exercicis exc\u00e8ntrics tamb\u00e9 haurien de ser idealment implementats 3 dies abans del partit, per\u00f2 no hi va haver consens al voltant de si podien ser combinats amb els esprints o la cursa d&#8217;alta intensitat. A m\u00e9s a m\u00e9s, els professionals van concloure que aquests exercicis exc\u00e8ntrics &#8211; sobretot si es realitzen amb baixa intensitat i volum &#8211; s\u00ed que podrien ser implementats quan hi ha menys de 4 dies entre partits ja que els jugadors hi solen estar acostumats. Finalment, tots o si m\u00e9s no la majoria dels professionals van concloure que, a m\u00e9s a m\u00e9s d&#8217;escollir correctament els exercicis, per prevenir lesions \u00e9s fonamental controlar la c\u00e0rrega de treball setmanal, tenir en compte lesions pr\u00e8vies, el treball multidisciplinari i implementar d&#8217;altres estrat\u00e8gies de recuperaci\u00f3.<\/p>\n<p>Veiem com els esprints i la cursa d&#8217;alta intensitat, que tradicionalment han estat vistos com un mecanisme de lesi\u00f3 (sobretot de la musculatura isquiosural), s\u00f3n considerats actualment com un exercici clau per a la prevenci\u00f3 de lesions. En aquest sentit, \u00e9s important remarcar que els professionals sotmesos a enquesta van ressaltar la necessitat d&#8217;individualitzar la velocitat a la qual es realitzen aquests exercicis, aix\u00ed com integrar-los dins d&#8217;activitats espec\u00edfiques del futbol (per exemple, amb presa de decisions i copeig final de pilota). D&#8217;altra banda, es va concloure que els exercicis exc\u00e8ntrics poden ser implementats tant abans com despr\u00e9s de les sessions d&#8217;entrenament, encara que cal ser primmirats amb com afecta al rendiment en altres sessions o en els partits el possible dolor muscular indu\u00eft per aquests exercicis.<\/p>\n<p>En resum, davant l&#8217;escassa evid\u00e8ncia cient\u00edfica respecte a quins exercicis s\u00f3n efica\u00e7os per prevenir les lesions musculars en futbolistes, els experts donen la seva opini\u00f3 i conclouen que els exercicis d&#8217;esprints i cursa a alta velocitat, aix\u00ed com els exercicis exc\u00e8ntrics s\u00f3n, sempre que estiguin ben planificats i que atenguin les caracter\u00edstiques individuals i la c\u00e0rrega de treball setmanal, els exercicis m\u00e9s efectius.<\/p>\n<p>&nbsp;<\/p>\n<p><em>Pedro Valenzuela<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Refer\u00e8ncies<\/strong><\/p>\n<ol>\n<li>H\u00e4gglund M, Wald\u00e9n M, Magnusson H, Kristenson K, Bengtsson H, Ekstrand J. Injuries affect team performance negatively in professional football: An 11-year follow-up of the UEFA Champions League injury study. Br J Sports Med. 2013;47(12):738\u201342.<\/li>\n<li>L\u00f3pez-Valenciano A, Ruiz-P\u00e9rez I, Garcia-G\u00f3mez A, Vera-Garcia FJ, De Ste Croix M, Myer GD, et al. Epidemiology of injuries in professional football: A systematic review and meta-analysis. Br J Sports Med. 2019;1\u20139.<\/li>\n<li>Ekstrand J, H\u00e4gglund M, Wald\u00e9n M. Epidemiology of muscle injuries in professional football (soccer). Am J Sports Med. 2011;39(6):1226\u201332.<\/li>\n<li>Fanchini M, Steendahl IB, Impellizzeri FM, Pruna R, Dupont G, Coutts AJ, et al. Exercise-Based Strategies to Prevent Muscle Injury in Elite Footballers: A Systematic Review and Best Evidence Synthesis. Sport Med [Internet]. 2020;(0123456789). Available from: https:\/\/doi.org\/10.1007\/s40279-020-01282-z<\/li>\n<li>McCall A, Pruna R, Van der Horst N, Dupont G, Buchheit M, Coutts AJ, et al. Exercise-Based Strategies to Prevent Muscle Injury in Male Elite Footballers: An Expert-Led Delphi Survey of 21 Practitioners Belonging to 18 Teams from the Big-5 European Leagues. 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