{"id":29787,"date":"2026-05-04T12:27:19","date_gmt":"2026-05-04T10:27:19","guid":{"rendered":"https:\/\/monicablasi.com\/?p=29787"},"modified":"2026-05-04T12:27:19","modified_gmt":"2026-05-04T10:27:19","slug":"el-problema-no-es-torcar-te-el-turmell-es-no-recuperar-lo-be","status":"publish","type":"post","link":"https:\/\/monicablasi.com\/es\/el-problema-no-es-torcar-te-el-turmell-es-no-recuperar-lo-be\/","title":{"rendered":"El problema no \u00e9s tor\u00e7ar-te el turmell. \u00c9s no recuperar-lo b\u00e9."},"content":{"rendered":"<p><em><strong>Steph Curry<\/strong><\/em> va patir problemes persistents al turmell dret entre el 2009 i el 2012 \u2014 m\u00faltiples torcades que van posar en risc el seu futur als Golden State Warriors.<\/p>\n<p>No eren lesions espectaculars. Eren esquin\u00e7os que semblaven \u201clleus\u201d, que es repetien, i que ning\u00fa havia acabat de tractar b\u00e9 des del primer moment. El resultat: un turmell que fallava constantment. Que no aguantava. Que feia dubtar si aquell jugador tindria carrera professional.<\/p>\n<p>Avui, Curry \u00e9s considerat un dels millors jugadors de la hist\u00f2ria de l\u2019NBA. Per\u00f2 podria no haver-ho estat. Potser tu no jugues a l\u2019NBA. Per\u00f2 segurament has dit alguna vegada \u2014 o has sentit dir \u2014<\/p>\n<p>&nbsp;<\/p>\n<h5 style=\"text-align: center;\">\u201cja se\u2019m passar\u00e0\u201d<\/h5>\n<p>&nbsp;<\/p>\n<p>despr\u00e9s de tor\u00e7ar-te el turmell. I el problema \u00e9s que sovint s\u00ed que es passa.<\/p>\n<p>El dolor desapareix. Tornes a caminar. I oblides que va passar. Fins que es torna a tor\u00e7ar. I una altra vegada. I una altra.<\/p>\n<p>El 20% dels esquin\u00e7os de turmell acaben desenvolupant inestabilitat cr\u00f2nica \u2014 una de cada cinc persones que es tor\u00e7a el turmell acaba amb un turmell que \u201cfalla\u201d de manera habitual. No per mala sort. Sovint per una rehabilitaci\u00f3 incompleta.<\/p>\n<p>Qu\u00e8 passa al turmell quan t\u2019el torces? Els lligaments laterals s\u2019estiren o es trenquen parcialment. Si la recuperaci\u00f3 es fa b\u00e9, cicatritzen amb tota la seva funci\u00f3. Si no, queden laxes \u2014 i el turmell perd estabilitat.<\/p>\n<p>&nbsp;<\/p>\n<h5>Aqu\u00ed \u00e9s on entrem nosaltres<\/h5>\n<p>Amb la recuperaci\u00f3 es tracta de en primer lloc controlar el dolor i la inflamaci\u00f3, despr\u00e9s es recupera la mobilitat, especialment la flexi\u00f3 dorsal que \u00e9s la gran oblidada i finalment es refor\u00e7a la musculatura i es reeduca el turmell perqu\u00e8 aprengui reaccionar a temps davant els desequilibris.<\/p>\n<p>Tres coses que pots fer tu mateix per no tor\u00e7ar-te\u2019l:<\/p>\n<ul>\n<li>Exercita l\u2019equilibri \u2014 posar-te a peu coix sobre una superf\u00edcie inestable (coix\u00ed, pilota) uns minuts al dia entrena el turmell a reaccionar millor.<\/li>\n<li>Enforteix els m\u00fasculs peroneos \u2014 fer exercicis de resist\u00e8ncia amb una goma el\u00e0stica, marca la difer\u00e8ncia.<\/li>\n<li>Escalfa el turmell abans de l\u2019esport \u2014 rotacions, mobilitzacions i activaci\u00f3 dels peroneus abans d\u2019activitats amb canvis de direcci\u00f3.<\/li>\n<\/ul>\n<p>Steph Curry va acabar operant-se dues vegades. Avui porta turmelleres especials dissenyades per a ell i fa rutines de propiocepci\u00f3 cada dia abans d\u2019entrenar.<\/p>\n<p>&nbsp;<\/p>\n<h5 style=\"text-align: center;\">No cal arribar a la cirurgia. Per\u00f2 s\u00ed que cal prendre\u2019s<\/h5>\n<h5 style=\"text-align: center;\">la lesi\u00f3 seriosament des del primer moment.<\/h5>","protected":false},"excerpt":{"rendered":"<p>Steph Curry va patir problemes persistents al turmell dret entre el 2009 i el 2012 \u2014 m\u00faltiples torcades que van posar en risc el seu futur als Golden State Warriors. No eren lesions espectaculars. Eren esquin\u00e7os que semblaven \u201clleus\u201d, que es repetien, i que ning\u00fa havia acabat de tractar b\u00e9 des del primer moment. El [&hellip;]<\/p>\n","protected":false},"author":140,"featured_media":29790,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_seopress_analysis_target_kw":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-29787","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria"],"_links":{"self":[{"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/posts\/29787","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/users\/140"}],"replies":[{"embeddable":true,"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/comments?post=29787"}],"version-history":[{"count":4,"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/posts\/29787\/revisions"}],"predecessor-version":[{"id":29794,"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/posts\/29787\/revisions\/29794"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/media\/29790"}],"wp:attachment":[{"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/media?parent=29787"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/categories?post=29787"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/monicablasi.com\/es\/wp-json\/wp\/v2\/tags?post=29787"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}