{"id":7884,"date":"2026-05-04T09:00:00","date_gmt":"2026-05-04T07:00:00","guid":{"rendered":"https:\/\/trevollleida.com\/?p=7884"},"modified":"2026-05-04T09:23:09","modified_gmt":"2026-05-04T07:23:09","slug":"tornar-a-entrenar","status":"publish","type":"post","link":"https:\/\/trevollleida.com\/es\/blog\/tornar-a-entrenar\/","title":{"rendered":"Com tornar a entrenar despr\u00e9s d&#8217;una lesi\u00f3: Guia completa amb Fisioterapeuta"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"7884\" class=\"elementor elementor-7884\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6438951 e-flex e-con-boxed e-con e-parent\" data-id=\"6438951\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-737971d titulo elementor-widget elementor-widget-heading\" data-id=\"737971d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\"><a href=\"http:\/\/tornar-a-entrenar\">Com tornar a entrenar despr\u00e9s d'una lesi\u00f3: Guia completa amb Fisioterapeuta<\/a><\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee51366 elementor-widget elementor-widget-text-editor\" data-id=\"ee51366\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Tornar a entrenar despr\u00e9s d&#8217;una lesi\u00f3 \u00e9s un dels moments m\u00e9s delicats en la vida esportiva de qualsevol persona. Tant \u00e9s si portes anys entrenant com si acabes de comen\u00e7ar: una lesi\u00f3 interromp la rutina, genera incertesa i, moltes vegades, por que tot torni a comen\u00e7ar. La bona not\u00edcia \u00e9s que una tornada a l&#8217;entrenament ben gestionada no nom\u00e9s \u00e9s possible, sin\u00f3 que pot ser una oportunitat per a con\u00e8ixer millor el teu cos i corregir patrons que potser ja fallaven des d&#8217;abans.<\/span><\/p><p><span style=\"font-weight: 400;\">Aquest article t&#8217;explica com afrontar la recuperaci\u00f3 d&#8217;una lesi\u00f3 amb criteri, quins passos seguir per reprendre l&#8217;activitat f\u00edsica de manera segura i per qu\u00e8 comptar amb acompanyament professional \u2014fisioter\u00e0pia i entrenament coordinats\u2014 marca una difer\u00e8ncia real en els resultats.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c0a5d83 elementor-widget elementor-widget-image\" data-id=\"c0a5d83\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/05\/Com-tornar-a-entrenar-despres-duna-lesio-Guia-completa-amb-Fisioterapeuta_REVISAT_CLARA-2-scaled.jpg\" title=\"Building balance and strength for a better quality of life.\" alt=\"Com tornar a entrenar despr\u00e9s d&apos;una lesi\u00f3 Guia completa amb Fisioterapeuta\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-62adf09 e-flex e-con-boxed e-con e-parent\" data-id=\"62adf09\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9df7368 elementor-widget__width-initial elementor-toc--minimized-on-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"9df7368\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:&quot;#els-meus-posts&quot;,&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;fas fa-angle-right&quot;,&quot;library&quot;:&quot;fa-solid&quot;,&quot;rendered_tag&quot;:&quot;&lt;svg class=\\&quot;e-font-icon-svg e-fas-angle-right\\&quot; 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La por a recaure, a sentir de nou aquell dolor o a \u00abtrencar\u00bb all\u00f2 que ja ha curat \u00e9s completament normal i mereix ser presa seriosament.<\/span><\/p><p><span style=\"font-weight: 400;\">Per\u00f2 aquesta por tamb\u00e9 pot convertir-se en un problema si porta a dos extrems igualment perjudicials: tornar massa aviat per impaci\u00e8ncia, o no tornar mai per exc\u00e9s de precauci\u00f3.<\/span><\/p><p><span style=\"font-weight: 400;\">Precipitar-se t\u00e9 conseq\u00fc\u00e8ncies clares. Un teixit que no ha completat el seu proc\u00e9s de cicatritzaci\u00f3 no est\u00e0 preparat per suportar les mateixes c\u00e0rregues que abans. For\u00e7ar la tornada sense una valoraci\u00f3 adequada augmenta significativament el risc de recaiguda, i una segona lesi\u00f3 al mateix lloc sol ser m\u00e9s complexa i lenta de resoldre que la primera.<\/span><\/p><p><span style=\"font-weight: 400;\">D&#8217;altra banda, el rep\u00f2s prolongat sense cap mena de feina activa tamb\u00e9 passa factura: es perd for\u00e7a, mobilitat i coordinaci\u00f3, i el teixit recuperat es torna menys funcional. La inactivitat total poques vegades \u00e9s la millor medicina passada la fase aguda inicial.<\/span><\/p><p><span style=\"font-weight: 400;\">El punt d&#8217;equilibri es troba en respectar els temps biol\u00f2gics de recuperaci\u00f3 i avan\u00e7ar de forma progressiva, guiada i amb objectius clars. Aqu\u00ed \u00e9s on entra la feina conjunta entre fisioter\u00e0pia i entrenament.<\/span><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ab539f0 e-flex e-con-boxed e-con e-parent\" data-id=\"ab539f0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2a710cb titulo elementor-widget elementor-widget-heading\" data-id=\"2a710cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><a href=\"http:\/\/tornar-a-entrenar\">Passos fonamentals per a una tornada al gimn\u00e0s segura<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2cf23f2 elementor-widget elementor-widget-text-editor\" data-id=\"2cf23f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">No hi ha una f\u00f3rmula \u00fanica per tornar a entrenar despr\u00e9s d&#8217;una lesi\u00f3, perqu\u00e8 cada persona, cada lesi\u00f3 i cada historial s\u00f3n diferents. Per\u00f2 s\u00ed que hi ha una l\u00f2gica de progressi\u00f3 que s&#8217;aplica en la majoria dels casos i que conv\u00e9 con\u00e8ixer.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ecc9e2e e-con-full e-flex e-con e-child\" data-id=\"ecc9e2e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8c5a60d elementor-widget elementor-widget-heading\" data-id=\"8c5a60d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"http:\/\/tornar-a-entrenar\">La fase de valoraci\u00f3 funcional\n<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9fe9543 e-con-full e-flex e-con e-child\" data-id=\"9fe9543\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9990cdb elementor-widget elementor-widget-text-editor\" data-id=\"9990cdb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"text-wrapper\"><div id=\"divText\"><p><span style=\"font-weight: 400;\">Abans de reprendre qualsevol tipus d&#8217;entrenament, \u00e9s imprescindible saber en quin punt es troba el cos. Una valoraci\u00f3 funcional realitzada per un fisioterapeuta permet identificar quines estructures i funcions estan recuperades, quines encara no, quins moviments s\u00f3n segurs i quins s&#8217;han d&#8217;evitar o modificar.<\/span><\/p><p><span style=\"font-weight: 400;\">Aquesta avaluaci\u00f3 no \u00e9s un tr\u00e0mit: \u00e9s la base sobre la qual es construeix tot el proc\u00e9s de readaptaci\u00f3 esportiva. Sense ella, qualsevol pla d&#8217;entrenament \u00e9s una aposta a cegues.<\/span><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e2f1572 e-con-full e-flex e-con e-child\" data-id=\"e2f1572\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8a3e8cb elementor-widget elementor-widget-heading\" data-id=\"8a3e8cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"http:\/\/tornar-a-entrenar\">Progressi\u00f3 de c\u00e0rrega\n<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6514569 elementor-widget elementor-widget-text-editor\" data-id=\"6514569\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Un dels errors m\u00e9s habituals en tornar al gimn\u00e0s despr\u00e9s d&#8217;una lesi\u00f3 \u00e9s intentar reprendre el nivell previ massa r\u00e0pidament. El cos necessita temps per readaptar-se a l&#8217;estr\u00e8s mec\u00e0nic de l&#8217;exercici, i aquest temps varia segons el tipus de lesi\u00f3, el temps d&#8217;inactivitat i les caracter\u00edstiques individuals de cada persona.<\/span><\/p><p><span style=\"font-weight: 400;\">La progressi\u00f3 de c\u00e0rrega ha de ser gradual i planificada: comen\u00e7ar amb intensitats baixes, augmentar el volum abans que la intensitat, introduir els gestos m\u00e9s exigents nom\u00e9s quan els m\u00e9s b\u00e0sics estan ben consolidats. Aquest proc\u00e9s pot semblar lent, per\u00f2 \u00e9s el que garanteix una recuperaci\u00f3 s\u00f2lida i duradora.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d2facf5 e-con-full e-flex e-con e-child\" data-id=\"d2facf5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-68ee9d3 elementor-widget elementor-widget-heading\" data-id=\"68ee9d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"http:\/\/tornar-a-entrenar\">El paper de la mobilitat i la propiocepci\u00f3\n<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b80ed80 elementor-widget elementor-widget-text-editor\" data-id=\"b80ed80\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Dos aspectes que solen subestimar-se en la tornada a l&#8217;entrenament s\u00f3n la mobilitat articular i la propiocepci\u00f3, \u00e9s a dir, la capacitat del cos per percebre la seva pr\u00f2pia posici\u00f3 a l&#8217;espai i reaccionar-hi.<\/span><\/p><p><span style=\"font-weight: 400;\">Despr\u00e9s d&#8217;una lesi\u00f3, ambdues es veuen afectades. Un turmell que ha patit un esquin\u00e7, per exemple, perd part de la seva capacitat propioceptiva, cosa que el fa m\u00e9s vulnerable a noves tor\u00e7ades si no es treballa de forma espec\u00edfica. El mateix passa amb la mobilitat: recuperar el rang de moviment complet d&#8217;una articulaci\u00f3 no sempre succeeix de forma espont\u00e0nia; sovint requereix feina dirigida.<\/span><\/p><p><span style=\"font-weight: 400;\">Incloure exercicis de mobilitat i propiocepci\u00f3 des de les primeres fases de la readaptaci\u00f3 no \u00e9s un luxe: determina la qualitat i la seguretat del proc\u00e9s<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab14985 titulo elementor-widget elementor-widget-heading\" data-id=\"ab14985\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><a href=\"http:\/\/tornar-a-entrenar\">Consells pr\u00e0ctics segons el tipus de lesi\u00f3<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-db2b072 e-con-full e-flex e-con e-child\" data-id=\"db2b072\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7d707d3 elementor-widget elementor-widget-text-editor\" data-id=\"7d707d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Cada lesi\u00f3 t\u00e9 les seves particularitats, i les recomanacions generals no sempre s&#8217;apliquen igual. Aqu\u00ed teniu alguns criteris orientatius per a les situacions m\u00e9s freq\u00fcents:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lesions de genoll<\/b><span style=\"font-weight: 400;\"> (tendinopaties, condromal\u00e0cia, alteracions del menisc): \u00c9s necessari millorar la capacitat de control i for\u00e7a del membre inferior abans de reprendre exercicis d&#8217;impacte o c\u00e0rrega elevada. Els exercicis post-lesi\u00f3 de genoll s&#8217;han d&#8217;introduir de forma progressiva i controlant el dolor. Treballar en rangs de moviment controlats i amb bona t\u00e8cnica \u00e9s prioritari.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Esquin\u00e7os de turmell<\/b><span style=\"font-weight: 400;\">: Encara que s\u00f3n lesions freq\u00fcents i sovint considerades menors, un esquin\u00e7 de turmell mal rehabilitat pot derivar en inestabilitat cr\u00f2nica. Entrenar amb un esquin\u00e7 de turmell sense haver-ho valorat b\u00e9 \u00e9s un risc innecessari. La feina propioceptiva espec\u00edfica \u00e9s clau en aquest cas.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lesions d&#8217;esquena<\/b><span style=\"font-weight: 400;\"> (lumbalgies, h\u00e8rnies, \u201ccontractures\u201d): El rep\u00f2s absolut poques vegades est\u00e0 indicat m\u00e9s enll\u00e0 dels primers dies. El moviment controlat, adaptat i progressiu sol ser part del tractament. Identificar quines postures i moviments agreugen la situaci\u00f3 \u2014i quins la milloren\u2014 \u00e9s el primer pas.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lesions d&#8217;espatlla<\/b> (alteracions del manegot rotador, tendinopaties): Requereixen una feina molt espec\u00edfica de la musculatura estabilitzadora de l&#8217;esc\u00e0pula i de l&#8217;espatlla. Tornar a entrenar el tren superior sense haver treballat aquesta estabilitat sol perpetuar el problema.<\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">En tots els casos, la fisioter\u00e0pia esportiva permet fer un diagn\u00f2stic prec\u00eds i dissenyar un programa de recuperaci\u00f3 adaptat, que despr\u00e9s es pot complementar amb la feina d&#8217;entrenament de forma coordinada.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-81ea882 e-con-full e-flex e-con e-child\" data-id=\"81ea882\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b1c92a7 titulo elementor-widget elementor-widget-heading\" data-id=\"b1c92a7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><a href=\"http:\/\/tornar-a-entrenar\">Errors freq\u00fcents que retarden la teva recuperaci\u00f3\n<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f4004b elementor-widget elementor-widget-text-editor\" data-id=\"8f4004b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Con\u00e8ixer els errors m\u00e9s comuns et pot ajudar a evitar-los:<\/span><\/p><p><b>1. Tornar a entrenar sense valoraci\u00f3 pr\u00e8via.<\/b><span> Sentir-se b\u00e9 no sempre significa estar recuperat. Alguns teixits triguen m\u00e9s a curar del que la percepci\u00f3 subjectiva indica.<\/span><\/p><p><b>2. Ignorar el dolor durant l&#8217;entrenament.<\/b><span style=\"font-weight: 400;\"> El dolor no \u00e9s un senyal que s&#8217;hagi d&#8217;ignorar ni emp\u00e8nyer. \u00c9s informaci\u00f3. Si apareix durant un exercici, cal modificar-lo o aturar-lo i consultar-ho.<\/span><\/p><p><b>3. Copiar programes d&#8217;entrenament gen\u00e8rics.<\/b><span style=\"font-weight: 400;\"> El que funciona per a alg\u00fa sense lesi\u00f3, o fins i tot per a alg\u00fa amb una lesi\u00f3 diferent, pot no ser adequat per a la teva situaci\u00f3 concreta.<\/span><\/p><p><b>4. Descuidar el descans i la recuperaci\u00f3.<\/b><span style=\"font-weight: 400;\"> La recuperaci\u00f3 d&#8217;una lesi\u00f3 passa tamb\u00e9 fora del gimn\u00e0s. La son, l&#8217;alimentaci\u00f3 i la gesti\u00f3 de l&#8217;estr\u00e8s influeixen en la velocitat i qualitat de la cicatritzaci\u00f3 dels teixits i la modulaci\u00f3 del dolor.<\/span><\/p><p><b>5. No comunicar s\u00edmptomes al professional que t&#8217;acompanya.<\/b> La readaptaci\u00f3 \u00e9s un proc\u00e9s din\u00e0mic. Si alguna cosa canvia \u2014per b\u00e9 o per mal\u2014, el teu fisioterapeuta o entrenador necessita saber-ho per ajustar el pla.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f9b88f5 e-grid featured-box e-con-boxed e-con e-parent\" data-id=\"f9b88f5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2da43b2 e-con-full e-flex e-con e-child\" data-id=\"2da43b2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-860dd08 elementor-widget elementor-widget-heading\" data-id=\"860dd08\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Vine a entrenar al nostre gimn\u00e1s a Lleida!<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-25a56f2 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"25a56f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-pulse\" href=\"https:\/\/trevollleida.com\/activitats-dirigides\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">M'apunto!<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c1ca446 e-con-full e-flex e-con e-child\" data-id=\"c1ca446\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-259ff6f elementor-widget elementor-widget-image\" data-id=\"259ff6f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"400\" height=\"400\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr.webp\" class=\"attachment-full size-full wp-image-7184\" alt=\"beneficis de la cinta de correr\" srcset=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr.webp 400w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-300x300.webp 300w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-150x150.webp 150w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-12x12.webp 12w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-70x70.webp 70w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e5416ed e-flex e-con-boxed e-con e-parent\" data-id=\"e5416ed\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-82e3052 titulo elementor-widget elementor-widget-heading\" data-id=\"82e3052\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><a href=\"http:\/\/tornar-a-entrenar\">Readaptaci\u00f3 integral a Tr\u00e8vol: Fisioter\u00e0pia + Entrenament<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-db72e4e elementor-widget elementor-widget-text-editor\" data-id=\"db72e4e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">A Tr\u00e8vol Lleida treballem la readaptaci\u00f3 esportiva des d&#8217;un enfocament integral: fisioter\u00e0pia i entrenament de la m\u00e0, amb comunicaci\u00f3 entre professionals i un pla adaptat a cada persona.<\/span><\/p><p><span style=\"font-weight: 400;\">Aix\u00f2 significa que no tractem la lesi\u00f3 de forma a\u00efllada i despr\u00e9s et deixem sol davant de les m\u00e0quines. El proc\u00e9s de tornar a entrenar despr\u00e9s d&#8217;una lesi\u00f3 s&#8217;acompanya des del principi fins que recuperes la funcionalitat completa \u2014i m\u00e9s enll\u00e0, si l&#8217;objectiu \u00e9s prevenir que torni a oc\u00f3rrer.<\/span><\/p><p><span style=\"font-weight: 400;\">Si est\u00e0s en plena recuperaci\u00f3, si tens dubtes sobre si ja pots reprendre l&#8217;activitat o si simplement vols fer-ho amb garanties, l&#8217;equip de fisioter\u00e0pia esportiva de Tr\u00e8vol pot ajudar-te a tra\u00e7ar un cam\u00ed clar.<\/span><\/p><p><span style=\"font-weight: 400;\">Recuperar-se b\u00e9 porta temps. Per\u00f2 recuperar-se b\u00e9 val la pena. Estem aqu\u00ed per acompanyar-te en cada pas.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5ca585a e-flex e-con-boxed e-con e-parent\" data-id=\"5ca585a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-65ce0d2 elementor-widget elementor-widget-video\" data-id=\"65ce0d2\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;youtube.com\\\/watch?v=DdPP-DcfRTc&amp;feature=youtu.be&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ceeca23 e-flex e-con-boxed e-con e-parent\" data-id=\"ceeca23\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b7b69c1 titulo elementor-widget elementor-widget-heading\" data-id=\"b7b69c1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Entrades relacionades amb l'article<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64f1c3e elementor-widget elementor-widget-elementskit-blog-posts\" data-id=\"64f1c3e\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"els-meus-posts\" data-widget_type=\"elementskit-blog-posts.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"ekit-wid-con\" >        <div id=\"post-items--64f1c3e\" class=\"ekit-row post-items ekit-blog-post-masonry-inactive\">\n                            <div class=\"post-item ekit-col-4\">\n\n                                            <div class=\"elementskit-post-image-card\">\n                            <div class=\"elementskit-entry-header\">\n                                                                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/08\/Alimentacio.png\" alt=\"Alimentaci\u00f3 per a nedadors: com optimitzar la teva dieta per rendir a l&#8217;aigua\">\n                                    <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                                        <div class=\"elementskit-meta-lists\">\n                                                <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>14<\/strong>Sep<\/span><\/div>\n                                            <\/div>\n                                                                                                            \n                                \n                                                            <\/div><!-- .elementskit-entry-header END -->\n\n                            <div class=\"elementskit-post-body \">\n                                \n                                                                                                                \n                                    \n                                                                                            <h2 class=\"entry-title\">\n                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\">\n                        Alimentaci\u00f3 per a nedadors: com optimitzar la teva dieta&hellip;                    <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>Si nedes de forma regular a la piscina de Tr\u00e8vol, segur que en algun moment t&#039;has preguntat per qu\u00e8 alguns dies notes les cames lleugeres&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\">\n                                                                                                \u00a1Leer m\u00e1s!                                            <\/a>\n                                                                            <\/div>\n                                                            <\/div><!-- .elementskit-post-body END -->\n                        <\/div>\n                    \n                <\/div>\n                            <div class=\"post-item ekit-col-4\">\n\n                                            <div class=\"elementskit-post-image-card\">\n                            <div class=\"elementskit-entry-header\">\n                                                                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/dieta-massa-muscular-3-pilars-vitals\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/08\/Dieta-per-guanyar-massa-muscular-claus-per-a-una-hipertrofia-efectiva-i-natural.png\" alt=\"Dieta per guanyar massa muscular: claus per a una hipertr\u00f2fia efectiva i natural\">\n                                    <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                                        <div class=\"elementskit-meta-lists\">\n                                                <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>01<\/strong>Sep<\/span><\/div>\n                                            <\/div>\n                                                                                                            \n                                \n                                                            <\/div><!-- .elementskit-entry-header END -->\n\n                            <div class=\"elementskit-post-body \">\n                                \n                                                                                                                \n                                    \n                                                                                            <h2 class=\"entry-title\">\n                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/dieta-massa-muscular-3-pilars-vitals\/\">\n                        Dieta per guanyar massa muscular: claus per a una&hellip;                    <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>La dieta per guanyar massa muscular \u00e9s, juntament amb l&#039;entrenament i el descans, un dels tres pilars que determinen si el teu cos construeix teixit&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/dieta-massa-muscular-3-pilars-vitals\/\">\n                                                                                                \u00a1Leer m\u00e1s!                                            <\/a>\n                                                                            <\/div>\n                                                            <\/div><!-- .elementskit-post-body END -->\n                        <\/div>\n                    \n                <\/div>\n                            <div class=\"post-item ekit-col-4\">\n\n                                            <div class=\"elementskit-post-image-card\">\n                            <div class=\"elementskit-entry-header\">\n                                                                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/07\/Disseny-sense-titol-4.png\" alt=\"Qu\u00e8 menjar abans d&#8217;entrenar: La guia definitiva per millorar el teu rendiment\">\n                                    <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                                        <div class=\"elementskit-meta-lists\">\n                                                <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>17<\/strong>Ago<\/span><\/div>\n                                            <\/div>\n                                                                                                            \n                                \n                                                            <\/div><!-- .elementskit-entry-header END -->\n\n                            <div class=\"elementskit-post-body \">\n                                \n                                                                                                                \n                                    \n                                                                                            <h2 class=\"entry-title\">\n                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\">\n                        Qu\u00e8 menjar abans d&#8217;entrenar: La guia definitiva per millorar&hellip;                    <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>Si entrenes diverses vegades per setmana per\u00f2 encara no tens clar qu\u00e8 menjar abans d&#039;entrenar, no ets l&#039;\u00fanic. \u00c9s un dels dubtes m\u00e9s freq\u00fcents entre&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\">\n                                                                                                \u00a1Leer m\u00e1s!                                            <\/a>\n                                                                            <\/div>\n                                                            <\/div><!-- .elementskit-post-body END -->\n                        <\/div>\n                    \n                <\/div>\n                    <\/div>\n    <\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Guia per reprendre l&#8217;activitat f\u00edsica despr\u00e9s d&#8217;una lesi\u00f3 de manera segura i efica\u00e7, destacant que una bona gesti\u00f3 pot ser una oportunitat per corregir patrons de moviment anteriors.<\/p>","protected":false},"author":10,"featured_media":7961,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10,9],"tags":[],"class_list":["post-7884","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenament","category-salut"],"_links":{"self":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/7884","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/comments?post=7884"}],"version-history":[{"count":21,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/7884\/revisions"}],"predecessor-version":[{"id":7975,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/7884\/revisions\/7975"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media\/7961"}],"wp:attachment":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media?parent=7884"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/categories?post=7884"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/tags?post=7884"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}