{"id":15878,"date":"2025-08-13T08:33:23","date_gmt":"2025-08-13T08:33:23","guid":{"rendered":"https:\/\/cdo-fitness.com\/como-evitar-lesiones-tipicas-del-verano\/"},"modified":"2025-08-13T10:13:29","modified_gmt":"2025-08-13T10:13:29","slug":"como-evitar-lesiones-tipicas-del-verano","status":"publish","type":"post","link":"https:\/\/cdo-fitness.com\/ca\/como-evitar-lesiones-tipicas-del-verano\/","title":{"rendered":"Com evitar lesions t\u00edpiques de l\u2019estiu: entrena segur sota el sol! \u2600\ufe0f\u2764\ufe0f\u200d\ud83e\ude79"},"content":{"rendered":"<div id=\"pl-15878\"  class=\"panel-layout\" ><div id=\"pg-15878-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-15878-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-15878-0-0-0\" class=\"so-panel widget widget_sow-headline panel-first-child panel-last-child\" data-index=\"0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-headline so-widget-sow-headline-default-84faf65992d3-15878\"\n\t\t\t\n\t\t><div class=\"sow-headline-container \">\n\t\t\t\t\t\t\t<h2 class=\"sow-headline\">\n\t\t\t\t\t\tCom evitar lesions t\u00edpiques de l\u2019estiu: entrena segur sota el sol! \u2600\ufe0f\u2764\ufe0f\u200d\ud83e\ude79\t\t\t\t\t\t<\/h2>\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"decoration\">\n\t\t\t\t\t\t<div class=\"decoration-inside\"><\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n<\/div><\/div><\/div><\/div><div id=\"pg-15878-1\"  class=\"panel-grid panel-has-style\" ><div class=\"panel-row-style panel-row-style-for-15878-1\" ><div id=\"pgc-15878-1-0\"  class=\"panel-grid-cell\" ><div id=\"panel-15878-1-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277-15878\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t<img \n\tsrc=\"https:\/\/cdo-fitness.com\/wp-content\/uploads\/2025\/08\/calzado-cuadrada-scaled.jpg\" width=\"2560\" height=\"2560\" srcset=\"https:\/\/cdo-fitness.com\/wp-content\/uploads\/2025\/08\/calzado-cuadrada-scaled.jpg 2560w, https:\/\/cdo-fitness.com\/wp-content\/uploads\/2025\/08\/calzado-cuadrada-300x300.jpg 300w, https:\/\/cdo-fitness.com\/wp-content\/uploads\/2025\/08\/calzado-cuadrada-1024x1024.jpg 1024w, https:\/\/cdo-fitness.com\/wp-content\/uploads\/2025\/08\/calzado-cuadrada-150x150.jpg 150w, https:\/\/cdo-fitness.com\/wp-content\/uploads\/2025\/08\/calzado-cuadrada-768x768.jpg 768w, https:\/\/cdo-fitness.com\/wp-content\/uploads\/2025\/08\/calzado-cuadrada-1536x1536.jpg 1536w, https:\/\/cdo-fitness.com\/wp-content\/uploads\/2025\/08\/calzado-cuadrada-2048x2048.jpg 2048w, https:\/\/cdo-fitness.com\/wp-content\/uploads\/2025\/08\/calzado-cuadrada-375x375.jpg 375w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" title=\"2245071155\" alt=\"Elegir el calzado adecuado para cada deporte es fundamental\" \t\tclass=\"so-widget-image\"\/>\n\t<\/div>\n\n<\/div><\/div><\/div><div id=\"pgc-15878-1-1\"  class=\"panel-grid-cell\" ><div id=\"panel-15878-1-1-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"2\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<p><span data-contrast=\"auto\">L\u2019estiu \u00e9s el moment perfecte per gaudir de l\u2019aire lliure, practicar esport i mantenir-nos actius. Per\u00f2, amb el canvi de rutines, la calor i les ganes d\u2019aprofitar cada minut, tamb\u00e9 augmenten les possibilitats de patir aquelles lesions tan \u201ct\u00edpiques de l\u2019estiu\u201d. No et preocupis: amb una mica de previsi\u00f3 i seguint aquests consells clau sobre cal\u00e7at, superf\u00edcies i l\u2019impacte de la calor, podr\u00e0s gaudir de la teva activitat f\u00edsica sense ensurts.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<h4><span data-ccp-props=\"{}\">\u00a0<\/span><b><span data-contrast=\"auto\">\ud83d\udc5f El cal\u00e7at: el teu millor aliat (o el teu pitjor enemic)<\/span><\/b><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:299,&quot;335559739&quot;:299,&quot;335559740&quot;:240}\">\u00a0<\/span><\/h4>\n<p><span data-contrast=\"auto\">A l\u2019estiu \u00e9s temptador portar cal\u00e7at m\u00e9s lleuger o fins i tot sand\u00e0lies per tot. Per\u00f2, per fer exercici, escollir b\u00e9 qu\u00e8 et poses als peus \u00e9s clau per prevenir lesions.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Fes servir sabatilles espec\u00edfiques per a cada activitat: no totes serveixen per a tot.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<ul>\n<li><b><span data-contrast=\"auto\">C\u00f3rrer o caminar<\/span><\/b><span data-contrast=\"auto\"> \u2192 Tria sabatilles amb bona amortiguaci\u00f3 i suport adaptat al teu tipus de trepitjada. Revisa si ja han fet massa quil\u00f2metres, perqu\u00e8 la seva capacitat d\u2019absorbir impactes disminueix amb el temps.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div><div id=\"pg-15878-2\"  class=\"panel-grid panel-has-style\" ><div class=\"panel-row-style panel-row-style-for-15878-2\" ><div id=\"pgc-15878-2-0\"  class=\"panel-grid-cell\" ><div id=\"panel-15878-2-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"3\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<p><b><span data-contrast=\"auto\">- Esports de raqueta, b\u00e0squet o activitats amb canvis de direcci\u00f3<\/span><\/b><span data-contrast=\"auto\"> \u2192 Necessites bon agarre lateral i estabilitat per protegir turmells i genolls.<\/span><\/p>\n<p><b><span data-contrast=\"auto\">- Senderisme o rutes de muntanya<\/span><\/b><span data-contrast=\"auto\"> \u2192 Opta per cal\u00e7at de trekking que subjecti b\u00e9 el turmell i tingui sola adherent per terrenys irregulars.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">\ud83d\udeab <\/span><b><span data-contrast=\"auto\">Oblida\u2019t de les xancles per entrenar<\/span><\/b><span data-contrast=\"auto\">: per molt c\u00f2modes que siguin, no ofereixen cap suport ni estabilitat. Fer llargs recorreguts o qualsevol activitat f\u00edsica amb xancles augmenta molt el risc d\u2019esquin\u00e7os, fascitis plantar o tendinitis. Reserva-les per a la piscina o la platja!<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Atenci\u00f3 a la talla<\/span><\/b><span data-contrast=\"auto\">: amb la calor, els peus s\u2019inflen. Evita que les sabatilles et quedin massa justes per prevenir butllofes o rascades. I recorda cordar-les b\u00e9 perqu\u00e8 el peu no \u201cballi\u201d dins la sabatilla.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<h4 aria-level=\"2\"><b><span data-contrast=\"auto\">\ud83c\udfde\ufe0f Superf\u00edcies d\u2019entrenament: adapta\u2019t al terreny<\/span><\/b><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:299,&quot;335559739&quot;:299,&quot;335559740&quot;:240}\">\u00a0<\/span><\/h4>\n<p><span data-contrast=\"auto\">A l\u2019estiu ens ve de gust sortir del gimn\u00e0s i descobrir nous paisatges. Per\u00f2 cada superf\u00edcie t\u00e9 les seves particularitats i riscos.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"4\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"1\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Asfalt i ciment (dures)<\/span><\/b><span data-contrast=\"auto\"> \u2192 S\u00f3n c\u00f2modes i uniformes, per\u00f2 tamb\u00e9 les m\u00e9s dures. L\u2019impacte repetitiu pot sobrecarregar genolls, malucs i turmells.<\/span><br \/>\n<span data-contrast=\"auto\"> \ud83d\udca1 <\/span><i><span data-contrast=\"auto\">Consell<\/span><\/i><span data-contrast=\"auto\">: usa sabatilles amb molt bona amortiguaci\u00f3, varia les rutes i inclou trams de terra o gespa sempre que puguis.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"4\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"2\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Sorra (tova i inestable)<\/span><\/b><span data-contrast=\"auto\"> \u2192 C\u00f3rrer a la platja sona id\u00edl\u00b7lic, per\u00f2 la sorra seca \u00e9s molt exigent per a turmells, bessons i f\u00e0scia plantar.<\/span><br \/>\n<span data-contrast=\"auto\"> \ud83d\udca1 <\/span><i><span data-contrast=\"auto\">Consell<\/span><\/i><span data-contrast=\"auto\">: comen\u00e7a a poc a poc i en dist\u00e0ncies curtes. Millor a prop de la vora, on la sorra \u00e9s m\u00e9s compacta. Refor\u00e7a turmells amb exercicis espec\u00edfics si hi entrenes sovint.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"4\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"3\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Gespa i terra (irregulars)<\/span><\/b><span data-contrast=\"auto\"> \u2192 M\u00e9s toves i amb menys impacte a les articulacions, per\u00f2 el terreny irregular pot provocar tor\u00e7ades.<\/span><br \/>\n<span data-contrast=\"auto\"> \ud83d\udca1 <\/span><i><span data-contrast=\"auto\">Consell<\/span><\/i><span data-contrast=\"auto\">: vigila per on trepitges, fixa\u2019t en arrels, pedres o forats, i tria sabatilles amb bon agarre i estabilitat.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"4\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"4\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Superf\u00edcies mullades o relliscoses<\/span><\/b><span data-contrast=\"auto\"> \u2192 Plujes d\u2019estiu, piscines, zones de reg... poden provocar caigudes.<\/span><br \/>\n<span data-contrast=\"auto\"> \ud83d\udca1 <\/span><i><span data-contrast=\"auto\">Consell<\/span><\/i><span data-contrast=\"auto\">: redueix la velocitat, trepitja amb cura i usa cal\u00e7at amb bon agarre en mullat.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<h4><span data-ccp-props=\"{}\"><br \/>\n<\/span><b><span data-contrast=\"auto\">\ud83e\udd75 La calor: un factor de risc silenci\u00f3s<\/span><\/b><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:299,&quot;335559739&quot;:299,&quot;335559740&quot;:240}\">\u00a0<\/span><\/h4>\n<p><span data-contrast=\"auto\">Les altes temperatures no nom\u00e9s ens fan suar m\u00e9s; tamb\u00e9 afecten el nostre cos de manera que pot incrementar el risc de lesions.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"5\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"1\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Deshidrataci\u00f3 i rampes<\/span><\/b><span data-contrast=\"auto\"> \u2192 Amb la calor, perdem m\u00e9s l\u00edquids i electr\u00f2lits. Aix\u00f2 pot provocar fatiga i rampes musculars.<\/span><br \/>\n<span data-contrast=\"auto\"> \ud83d\udca1 <\/span><i><span data-contrast=\"auto\">Consell<\/span><\/i><span data-contrast=\"auto\">: beu abans, durant i despr\u00e9s de l\u2019exercici, encara que no tinguis set. Les begudes isot\u00f2niques poden ser \u00fatils en esfor\u00e7os intensos o llargs.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"5\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"2\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Fatiga muscular prematura<\/span><\/b><span data-contrast=\"auto\"> \u2192 El cor treballa m\u00e9s per refredar el cos, cosa que pot accelerar el cansament i empitjorar la t\u00e8cnica.<\/span><br \/>\n<span data-contrast=\"auto\"> \ud83d\udca1 <\/span><i><span data-contrast=\"auto\">Consell<\/span><\/i><span data-contrast=\"auto\">: baixa la intensitat en dies molt calorosos i, si et sents cansat, para abans que for\u00e7ar.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"5\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"3\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Cops de calor i esgotament<\/span><\/b><span data-contrast=\"auto\"> \u2192 S\u00f3n greus. Marejos, n\u00e0usees, mal de cap intens, confusi\u00f3 o pell molt calenta i seca requereixen atenci\u00f3 m\u00e8dica urgent.<\/span><br \/>\n<span data-contrast=\"auto\"> \ud83d\udca1 <\/span><i><span data-contrast=\"auto\">Consell<\/span><\/i><span data-contrast=\"auto\">: evita les hores centrals del dia (12h-18h). Entrena a primera hora o al vespre, amb roba lleugera i transpirable, i cobreix-te el cap.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"5\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"4\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">M\u00fasculs menys flexibles<\/span><\/b><span data-contrast=\"auto\"> \u2192 El calor excessiu pot donar una sensaci\u00f3 de \u201crelaxaci\u00f3\u201d muscular, per\u00f2 si no hi ha bona hidrataci\u00f3, la flexibilitat real disminueix.<\/span><br \/>\n<span data-contrast=\"auto\"> \ud83d\udca1 <\/span><i><span data-contrast=\"auto\">Consell<\/span><\/i><span data-contrast=\"auto\">: fes un bon escalfament din\u00e0mic i estira suaument al final.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p aria-level=\"2\"><b><span data-contrast=\"auto\">Gaudeix l\u2019estiu sense lesions!<\/span><\/b><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:299,&quot;335559739&quot;:299,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">A CDO Fitness volem que aprofitis al m\u00e0xim aquesta \u00e8poca. La clau d\u2019un estiu actiu i segur \u00e9s la <\/span><b><span data-contrast=\"auto\">prevenci\u00f3<\/span><\/b><span data-contrast=\"auto\">, escoltar el teu cos i adaptar-te a les condicions. Si apareix dolor, no l\u2019ignoris. Consulta un professional per evitar que una petita mol\u00e8stia es converteixi en una lesi\u00f3 important.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/p>\n<h4><span data-contrast=\"auto\">\u2600\ufe0f <\/span><b><span data-contrast=\"auto\">Gaudeix del sol i del moviment amb intel\u00b7lig\u00e8ncia!<\/span><\/b><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">\u00a0<\/span><\/h4>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div><div id=\"pg-15878-3\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-15878-3-0\"  class=\"panel-grid-cell\" ><div id=\"panel-15878-3-0-0\" class=\"so-panel widget widget_sow-post-carousel panel-first-child panel-last-child\" data-index=\"4\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-post-carousel so-widget-sow-post-carousel-base-0471499d4c66-15878\"\n\t\t\t\n\t\t>\t<div\n\t\tclass=\"sow-post-carousel-wrapper sow-post-carousel-theme-base\"\n\t\tstyle=\"overflow: hidden; max-width: 100%; min-height: 182px\"\n\t>\n\t\t<div class=\"sow-carousel-title\">\n\t\t\t<div class=\"sow-carousel-navigation \">\n\t\t\t\t\t\t<a href=\"#\" class=\"sow-carousel-next\" title=\"Next\" aria-label=\"Next Posts\" role=\"button\"><\/a>\n\t\t\t\t\t\t<a href=\"#\" class=\"sow-carousel-previous\" title=\"Previous\" aria-label=\"Previous Posts\" role=\"button\"><\/a>\n\t\t\t\t\t<\/div>\n\t<\/div>\n\n<div class=\"sow-carousel-container \">\n\t\t<div class=\"sow-carousel-wrapper\"\n\t\tdata-dir=\"ltr\"\n\t\tstyle=\"opacity: 0;\"\n\t\tdata-widget=\"post\" data-fetching=\"false\" data-page=\"1\" data-ajax-url=\"https:\/\/cdo-fitness.com\/wp-admin\/admin-ajax.php?_widgets_nonce=d0ad95f786\" data-item_count=\"24\" data-carousel_settings=\"{&quot;loop&quot;:true,&quot;animation&quot;:&quot;ease&quot;,&quot;animation_speed&quot;:400,&quot;autoplay&quot;:&quot;off&quot;,&quot;pauseOnHover&quot;:&quot;&quot;,&quot;autoplaySpeed&quot;:8000,&quot;item_overflow&quot;:true,&quot;autoplay_continuous_scroll&quot;:false}\" data-responsive=\"{&quot;desktop_slides_to_scroll&quot;:1,&quot;tablet_landscape_breakpoint&quot;:1366,&quot;tablet_landscape_slides_to_scroll&quot;:2,&quot;tablet_portrait_breakpoint&quot;:1025,&quot;tablet_portrait_slides_to_scroll&quot;:2,&quot;mobile_breakpoint&quot;:480,&quot;mobile_slides_to_scroll&quot;:1}\" data-variable_width=\"true\" \t>\n\t\t<div\n\t\t\tclass=\"sow-carousel-items\"\n\t\t\t\t\t>\n\t\t\t\t<div class=\"sow-carousel-item\" tabindex=\"-1\" style=\"float: left;\">\n\t\t<div class=\"sow-carousel-thumbnail\">\n\t\t\t\t\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/cdo-fitness.com\/ca\/desde-el-hotel-el-apartamento-o-el-camping-entrena-con-objetos-cotidianos\/\"\n\t\t\t\t\t\t\t\t\t\tstyle=\"background-image: url( https:\/\/cdo-fitness.com\/wp-content\/uploads\/2025\/08\/entrenamiento-objetos-cotidianos-cuadrada-272x182.jpg )\"\n\t\t\t\t\taria-labelledby=\"sow-carousel-id-15928\"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"overlay\"><\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t<h3 class=\"sow-carousel-item-title\">\n\t\t\t<a\n\t\t\t\thref=\"https:\/\/cdo-fitness.com\/ca\/desde-el-hotel-el-apartamento-o-el-camping-entrena-con-objetos-cotidianos\/\"\n\t\t\t\tid=\"sow-carousel-id-15928\"\n\t\t\t\t\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\n\t\t\t\tDes de l\u2019hotel, l\u2019apartament o el c\u00e0mping: Entrena amb objectes quotidians  \ud83c\udf92\ud83e\ude91\ud83d\udce6\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t<div class=\"sow-carousel-item\" tabindex=\"-1\" style=\"float: left;\">\n\t\t<div class=\"sow-carousel-thumbnail\">\n\t\t\t\t\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/cdo-fitness.com\/ca\/mini-retos-fitness-de-7-dias-para-mantenerte-activo-en-vacaciones\/\"\n\t\t\t\t\t\t\t\t\t\tstyle=\"background-image: url( https:\/\/cdo-fitness.com\/wp-content\/uploads\/2025\/07\/mini-retos-cuadrada-272x182.jpg )\"\n\t\t\t\t\taria-labelledby=\"sow-carousel-id-15855\"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"overlay\"><\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t<h3 class=\"sow-carousel-item-title\">\n\t\t\t<a\n\t\t\t\thref=\"https:\/\/cdo-fitness.com\/ca\/mini-retos-fitness-de-7-dias-para-mantenerte-activo-en-vacaciones\/\"\n\t\t\t\tid=\"sow-carousel-id-15855\"\n\t\t\t\t\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\n\t\t\t\tMini reptes fitness de 7 dies per mantenir-te actiu durant les vacances \u26f1\ufe0f\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t<div class=\"sow-carousel-item\" tabindex=\"-1\" style=\"float: left;\">\n\t\t<div class=\"sow-carousel-thumbnail\">\n\t\t\t\t\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/cdo-fitness.com\/ca\/milloremlapiscinapetitailazonadspa\/\"\n\t\t\t\t\tclass=\"sow-carousel-default-thumbnail\"\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\taria-labelledby=\"sow-carousel-id-15813\"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"overlay\"><\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t<h3 class=\"sow-carousel-item-title\">\n\t\t\t<a\n\t\t\t\thref=\"https:\/\/cdo-fitness.com\/ca\/milloremlapiscinapetitailazonadspa\/\"\n\t\t\t\tid=\"sow-carousel-id-15813\"\n\t\t\t\t\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\n\t\t\t\tMillorem la piscina petita i la zona d&#8217;SPA\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t<div class=\"sow-carousel-item\" tabindex=\"-1\" style=\"float: left;\">\n\t\t<div class=\"sow-carousel-thumbnail\">\n\t\t\t\t\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/cdo-fitness.com\/ca\/entrenamiento-en-pareja-motivate-mutuamente-este-verano\/\"\n\t\t\t\t\t\t\t\t\t\tstyle=\"background-image: url( https:\/\/cdo-fitness.com\/wp-content\/uploads\/2025\/07\/entrenar-en-pareja_cuadrada-272x182.jpg )\"\n\t\t\t\t\taria-labelledby=\"sow-carousel-id-15801\"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"overlay\"><\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t<h3 class=\"sow-carousel-item-title\">\n\t\t\t<a\n\t\t\t\thref=\"https:\/\/cdo-fitness.com\/ca\/entrenamiento-en-pareja-motivate-mutuamente-este-verano\/\"\n\t\t\t\tid=\"sow-carousel-id-15801\"\n\t\t\t\t\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\n\t\t\t\tEntrenament en parella: Motiveu-vos m\u00fatuament aquest estiu!  \u2600\ufe0f\ud83e\udd1c\ud83e\udd1b\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t<div class=\"sow-carousel-item\" tabindex=\"-1\" style=\"float: left;\">\n\t\t<div class=\"sow-carousel-thumbnail\">\n\t\t\t\t\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/cdo-fitness.com\/ca\/dormir-be-a-lestiu-com-el-bon-descans-millora-el-teu-rendiment\/\"\n\t\t\t\t\t\t\t\t\t\tstyle=\"background-image: url( https:\/\/cdo-fitness.com\/wp-content\/uploads\/2025\/07\/perro_relajado_con_ventilador-blog-272x182.jpg )\"\n\t\t\t\t\taria-labelledby=\"sow-carousel-id-15782\"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"overlay\"><\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t<h3 class=\"sow-carousel-item-title\">\n\t\t\t<a\n\t\t\t\thref=\"https:\/\/cdo-fitness.com\/ca\/dormir-be-a-lestiu-com-el-bon-descans-millora-el-teu-rendiment\/\"\n\t\t\t\tid=\"sow-carousel-id-15782\"\n\t\t\t\t\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\n\t\t\t\t\ud83d\ude34 Dormir b\u00e9 a l&#8217;estiu: Com el bon descans millora el teu rendiment\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t<div class=\"sow-carousel-item\" tabindex=\"-1\" style=\"float: left;\">\n\t\t<div class=\"sow-carousel-thumbnail\">\n\t\t\t\t\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/cdo-fitness.com\/ca\/entrenamiento-de-bajo-impacto-para-dias-de-mucho-calor\/\"\n\t\t\t\t\t\t\t\t\t\tstyle=\"background-image: url( https:\/\/cdo-fitness.com\/wp-content\/uploads\/2025\/07\/fotos-entrenamiento-con-calor-cuadrado-272x182.jpg )\"\n\t\t\t\t\taria-labelledby=\"sow-carousel-id-15756\"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"overlay\"><\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t<h3 class=\"sow-carousel-item-title\">\n\t\t\t<a\n\t\t\t\thref=\"https:\/\/cdo-fitness.com\/ca\/entrenamiento-de-bajo-impacto-para-dias-de-mucho-calor\/\"\n\t\t\t\tid=\"sow-carousel-id-15756\"\n\t\t\t\t\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\n\t\t\t\t\ud83e\uddd8\u200d\u2640\ufe0f Entrenament de baix impacte per a dies de molta calor \ud83d\udd25\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t<div class=\"sow-carousel-item\" tabindex=\"-1\" style=\"float: left;\">\n\t\t<div class=\"sow-carousel-thumbnail\">\n\t\t\t\t\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/cdo-fitness.com\/ca\/snacks-saludables-per-a-la-platja-o-la-piscina\/\"\n\t\t\t\t\t\t\t\t\t\tstyle=\"background-image: url( https:\/\/cdo-fitness.com\/wp-content\/uploads\/2025\/07\/snacks-cuadrada.jpg )\"\n\t\t\t\t\taria-labelledby=\"sow-carousel-id-15761\"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"overlay\"><\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t<h3 class=\"sow-carousel-item-title\">\n\t\t\t<a\n\t\t\t\thref=\"https:\/\/cdo-fitness.com\/ca\/snacks-saludables-per-a-la-platja-o-la-piscina\/\"\n\t\t\t\tid=\"sow-carousel-id-15761\"\n\t\t\t\t\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\n\t\t\t\t\ud83c\udfd6\ufe0f Snacks saludables per a la platja o la piscina: Benestar i bona digesti\u00f3 durant l\u2019estiu\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t<div class=\"sow-carousel-item\" tabindex=\"-1\" style=\"float: left;\">\n\t\t<div class=\"sow-carousel-thumbnail\">\n\t\t\t\t\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/cdo-fitness.com\/ca\/cdo-fitness-avanza-en-su-compromiso-medioambiental\/\"\n\t\t\t\t\t\t\t\t\t\tstyle=\"background-image: url( https:\/\/cdo-fitness.com\/wp-content\/uploads\/2025\/06\/placas-blog-272x182.jpeg )\"\n\t\t\t\t\taria-labelledby=\"sow-carousel-id-15659\"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"overlay\"><\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t<h3 class=\"sow-carousel-item-title\">\n\t\t\t<a\n\t\t\t\thref=\"https:\/\/cdo-fitness.com\/ca\/cdo-fitness-avanza-en-su-compromiso-medioambiental\/\"\n\t\t\t\tid=\"sow-carousel-id-15659\"\n\t\t\t\t\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\n\t\t\t\tCDO Fitness avan\u00e7a en el seu comprom\u00eds amb el medi ambient amb una ferma aposta per l\u2019energia renovable \ud83d\udd0c\u2600\ufe0f\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t<div class=\"sow-carousel-item\" tabindex=\"-1\" style=\"float: left;\">\n\t\t<div class=\"sow-carousel-thumbnail\">\n\t\t\t\t\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/cdo-fitness.com\/ca\/este-verano-quierete-mucho\/\"\n\t\t\t\t\t\t\t\t\t\tstyle=\"background-image: url( https:\/\/cdo-fitness.com\/wp-content\/uploads\/2025\/06\/shutterstock_1925622050-272x182.jpg )\"\n\t\t\t\t\taria-labelledby=\"sow-carousel-id-15621\"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"overlay\"><\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t<h3 class=\"sow-carousel-item-title\">\n\t\t\t<a\n\t\t\t\thref=\"https:\/\/cdo-fitness.com\/ca\/este-verano-quierete-mucho\/\"\n\t\t\t\tid=\"sow-carousel-id-15621\"\n\t\t\t\t\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\n\t\t\t\tAquest estiu, estima\u2019t molt \u2764\ufe0f\u200d\ud83e\ude79\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t<div class=\"sow-carousel-item\" tabindex=\"-1\" style=\"float: left;\">\n\t\t<div class=\"sow-carousel-thumbnail\">\n\t\t\t\t\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/cdo-fitness.com\/ca\/mou-el-cos-durant-les-vacances-platja-piscina-o-muntanya\/\"\n\t\t\t\t\t\t\t\t\t\tstyle=\"background-image: url( https:\/\/cdo-fitness.com\/wp-content\/uploads\/2025\/06\/shutterstock_725957680-272x182.jpg )\"\n\t\t\t\t\taria-labelledby=\"sow-carousel-id-15627\"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t>\n\t\t\t\t\t<span class=\"overlay\"><\/span>\n\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t<h3 class=\"sow-carousel-item-title\">\n\t\t\t<a\n\t\t\t\thref=\"https:\/\/cdo-fitness.com\/ca\/mou-el-cos-durant-les-vacances-platja-piscina-o-muntanya\/\"\n\t\t\t\tid=\"sow-carousel-id-15627\"\n\t\t\t\t\t\t\t\ttabindex=\"-1\"\n\t\t\t>\n\n\t\t\t\t\ud83e\udd38\u200d\u2642\ufe0f Mou el cos durant les vacances: platja, piscina o muntanya  \u200b\ud83c\udfd6\ufe0f\u200b\t\t\t<\/a>\n\t\t<\/h3>\n\t<\/div>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t<\/div>\n\t\t<input type=\"hidden\" name=\"instance_hash\" value=\"0016aa4c\"\/>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>L\u2019estiu \u00e9s el moment perfecte per gaudir de l\u2019aire lliure, practicar esport i mantenir-nos actius. Per\u00f2, amb el canvi de &#8230; <a title=\"Com evitar lesions t\u00edpiques de l\u2019estiu: entrena segur sota el sol! \u2600\ufe0f\u2764\ufe0f\u200d\ud83e\ude79\" class=\"read-more\" href=\"https:\/\/cdo-fitness.com\/ca\/como-evitar-lesiones-tipicas-del-verano\/\" aria-label=\"More on Com evitar lesions t\u00edpiques de l\u2019estiu: entrena segur sota el sol! \u2600\ufe0f\u2764\ufe0f\u200d\ud83e\ude79\">Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":6,"featured_media":15872,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","footnotes":""},"categories":[93],"tags":[112,256,175,176,177,271,121,257,149,272,273,264,207],"class_list":["post-15878","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-novetats-bpxport","tag-blog-ca","tag-calor-ca","tag-cdo-ca","tag-cdo-fitness-ca","tag-club-de-deporte-y-ocio-ca","tag-competicion-ca","tag-deporte-ca","tag-entrenamiento-ca","tag-fitness-ca","tag-motivacion-ca","tag-pareja-ca","tag-rendimiento-ca","tag-verano-ca","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-25","resize-featured-image"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Com evitar lesions t\u00edpiques de l\u2019estiu: entrena segur sota el sol! \u2600\ufe0f\u2764\ufe0f\u200d\ud83e\ude79 - cdo<\/title>\n<meta name=\"description\" content=\"cdo - A l\u2019estiu \u00e9s temptador portar cal\u00e7at m\u00e9s lleuger o fins i tot sand\u00e0lies per tot. 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