10 consejos de salud para costaleros en Semana Santa


Consejos de salud para costaleros

Como podemos imaginar, los costaleros realizan un enorme esfuerzo físico en Semana Santa. José Santos, secretario general del Colegio Profesional de Fisioterapeutas de la Comunidad de Madrid (CPFCM) explica:

Un costalero es un atleta eventual por lo que debe prepararse con tiempo suficiente. En nuestro caso, los entrenamientos y ensayos empiezan, al menos, tres meses antes de las procesiones”, afirma que “la prevención es la clave”

El sedentarismo, el estrés, la falta de preparación previa y un estado de salud no acorde con el esfuerzo que se realizará, son algunos factores de riesgo a tener en cuenta para evitar llegar a padecer ciertas dolencias.

LESIONES HABITUALES

Según información del CPFCM, las patologías más frecuentes son:

  • Lumbalgias
  • Cervicalgias
  • Lesiones de rodilla y tobillo

Además, la mala distribución de los costaleros bajo el peso origina la aparición de hernias, epicondilitis -codo de tenista-, esguinces de rodilla y tobillo así como roturas meniscales, entre otras.

El Colegio Oficial de Fisioterapeutas de Extremadura recomienda realizarse un reconocimiento médico y visitar al fisioterapeuta antes de participar. Es importante descartar patologías previas del aparato locomotor (hernia de disco, lesiones en meniscos o escoliosis podrían verse agravadas). Este es sólo el primer paso.

10 consejos de salud para costaleros

1. Prepara tu cuerpo. Los expertos recomiendan realizar varios ejercicios de espalda y articulaciones, tanto piernas como brazos.

2. Los días previos bebe mucha agua ya que puede ayudar a evitar roturas fibrilares y deshidratación. Durante el trayecto, en pequeñas cantidades y de forma continuada.

3. Estírate tanto antes como después de salir en procesión. Realiza ejercicios de calentamiento en zonas como cuello, espalda y articulaciones, sobre todo en los brazos, que sufren mucho peso.

4. ¡Los pies también sufren! Los podólogos recomiendan cortarse las uñas de forma horizontal y, media hora antes, lavarse los pies con agua templada y jabón neutro, secarlos muy bien especialmente entre los dedos.

5. Lleva calzado cómodo: usa calzado de piel con suela gruesa y flexible junto a calcetines suaves sin costuras que vayan ajustados al pie. Si es posible, reforzar las alpargatas con vendajes funcionales en pies y tobillos.

6. Al portar los tronos, no deberán estar las articulaciones de codos y muñecas del todo flexionadas.

7. El tamaño y posición de la morcilla debe proteger la séptima vértebra cervical, vértebra prominente, la sentimos al final del cuello, siendo la zona de mayor esfuerzo.

8. La mejor posición: el tronco erguido con la espalda recta. Siempre que te arrodilles y te levantes, mantén la espalda erguida.

9. Mantén la musculatura abdominal y lumbar recta. Colócate una faja en la cintura. Te ayudará a mantener tu columna recta.

10. Finalmente, cuando quites la faja procura que sea lentamente. Si notas dolor intenso y duradero en el aparato locomotor acude un profesional sanitario.

consejos de salud para costaleros

Si eres profesional sanitario, puedes ampliar tu formación sobre la atención sanitaria en Semana Santa con más consejos de salud para costaleros en la Biblioteca de Ippok:

 

Ver también: 

Los 10 mandamientos para dormir bienLos 10 mandamientos para dormir bien
Consejos para disfrutar de un fin de semana saludableConsejos para disfrutar de un fin de semana saludable

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