{"id":8904,"date":"2026-10-15T09:00:00","date_gmt":"2026-10-15T07:00:00","guid":{"rendered":"https:\/\/trevollleida.com\/?p=8904"},"modified":"2026-09-28T13:20:59","modified_gmt":"2026-09-28T11:20:59","slug":"lesions-padel-4-claus-vitals-prevencio","status":"publish","type":"post","link":"https:\/\/trevollleida.com\/es\/blog\/lesions-padel-4-claus-vitals-prevencio\/","title":{"rendered":"Lesiones comunes en el p\u00e1del y c\u00f3mo prevenirlas: Gu\u00eda para seguir en la pista"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"8904\" class=\"elementor elementor-8904\" 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=\"https:\/\/trevollleida.com\/es\/blog\/lesions-padel-4-claus-vitals-prevencio\/\">Lesions comunes al p\u00e0del i com prevenir-les: Guia per seguir a la pista<\/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;\">El p\u00e0del enganxa. \u00c9s social, s&#8217;apr\u00e8n r\u00e0pid i permet competir des del primer dia, una cosa que pocs esports aconsegueixen. Precisament per aix\u00f2, moltes persones passen de jugar un dia solt a jugar dos o tres cops per setmana en q\u00fcesti\u00f3 de mesos, sense que el cos hagi tingut temps d&#8217;adaptar-se a aquesta nova c\u00e0rrega. I \u00e9s aqu\u00ed on apareixen les mol\u00e8sties: el colze que punxa en obrir una porta, l&#8217;espatlla que avisa a la safata, el turmell que es tor\u00e7a en un canvi de direcci\u00f3.<\/span><\/p><p><span style=\"font-weight: 400;\">Parlar de <\/span><b>lesions, p\u00e0del i prevenci\u00f3<\/b><span style=\"font-weight: 400;\"> no va de deixar de jugar ni d&#8217;espantar ning\u00fa. Va d&#8217;entendre qu\u00e8 li demana aquest esport al teu cos i qu\u00e8 pots fer per seguir a la pista molts anys. En aquest article repassem les lesions m\u00e9s habituals, per qu\u00e8 passen i quines mesures realistes funcionen per reduir-ne el risc.<\/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\/09\/lesio-padel-principal-scaled.jpg\" title=\"Close up of athlete feeling pain in his knee while playing padel on outdoor tennis court.\" alt=\"El p\u00e0del enganxa. \u00c9s social, s&apos;apr\u00e8n r\u00e0pid i permet competir des del primer dia, una cosa que pocs esports aconsegueixen. Precisament per aix\u00f2, moltes persones passen de jugar un dia solt a jugar dos o tres cops per setmana en q\u00fcesti\u00f3 de mesos, sense que el cos hagi tingut temps d&apos;adaptar-se a aquesta nova c\u00e0rrega. I \u00e9s aqu\u00ed on apareixen les mol\u00e8sties: el colze que punxa en obrir una porta, l&apos;espatlla que avisa a la safata, el turmell que es tor\u00e7a en un canvi de direcci\u00f3. Parlar de lesions, p\u00e0del i prevenci\u00f3 no va de deixar de jugar ni d&apos;espantar ning\u00fa. Va d&apos;entendre qu\u00e8 li demana aquest esport al teu cos i qu\u00e8 pots fer per seguir a la pista molts anys. En aquest article repassem les lesions m\u00e9s habituals, per qu\u00e8 passen i quines mesures realistes funcionen per reduir-ne el risc.\" 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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En un partit de 90 minuts s&#8217;acumulen centenars d&#8217;arrencades, frenades, girs i cops, gaireb\u00e9 sempre en un espai molt redu\u00eft. No hi ha curses llargues, per\u00f2 s\u00ed una quantitat enorme d&#8217;accions d&#8217;alta intensitat concentrades en poc temps.<\/span><\/p><p><span style=\"font-weight: 400;\">A aix\u00f2 s&#8217;hi sumen tres factors que expliquen bona part de les mol\u00e8sties que veiem:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gestos molt repetitius.<\/b><span style=\"font-weight: 400;\"> El rev\u00e9s, la volea o la safata es repeteixen un cop i un altre amb el mateix patr\u00f3. Els teixits toleren b\u00e9 la repetici\u00f3 si estan preparats; si no ho estan, es van sobrecarregant.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Poca preparaci\u00f3 f\u00edsica de base.<\/b><span style=\"font-weight: 400;\"> Molta gent juga a p\u00e0del com a \u00fanica activitat f\u00edsica. El problema no \u00e9s el p\u00e0del: \u00e9s que el p\u00e0del exigeix for\u00e7a, mobilitat i control del cos que no s&#8217;entrenen jugant.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progressi\u00f3 r\u00e0pida.<\/b><span style=\"font-weight: 400;\"> Passar d&#8217;un a tres partits setmanals en poques setmanes multiplica la c\u00e0rrega sense donar marge d&#8217;adaptaci\u00f3.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Dit d&#8217;una altra manera: el p\u00e0del no lesiona per si mateix. Lesiona quan la demanda del joc supera all\u00f2 que el cos est\u00e0 preparat per assumir.<\/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-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=\"https:\/\/trevollleida.com\/es\/blog\/lesions-padel-4-claus-vitals-prevencio\/\">Les lesions m\u00e9s freq\u00fcents del jugador de p\u00e0del\n<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4081a32 e-con-full e-flex e-con e-child\" data-id=\"4081a32\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c2a053b elementor-widget elementor-widget-text-editor\" data-id=\"c2a053b\" 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 totes les mol\u00e8sties s\u00f3n iguals ni tenen el mateix origen. Aquestes s\u00f3n les quatre zones que m\u00e9s consultes generen entre jugadors i jugadores habituals.<\/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=\"https:\/\/trevollleida.com\/es\/blog\/lesions-padel-4-claus-vitals-prevencio\/\">Epicondilitis (Colze de tenista): Per qu\u00e8 passa i com hi influeix l'agafada de la pala<\/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;\">\u00c9s la lesi\u00f3 estrella del p\u00e0del. Afecta els tendons de la musculatura que est\u00e9n el canell, a la cara externa del colze. Apareix com un dolor localitzat que empitjora en colpejar de rev\u00e9s, en girar el pom d&#8217;una porta o en aixecar pes amb el palmell cap avall.<\/span><\/p><p><span style=\"font-weight: 400;\">Tot i que se&#8217;n diu \u00abinflamaci\u00f3\u00bb, avui s&#8217;ent\u00e9n m\u00e9s aviat com una degeneraci\u00f3 del tend\u00f3 per sobrec\u00e0rrega mantinguda: el teixit rep m\u00e9s est\u00edmul del que pot reparar. L&#8217;agafada hi juga un paper important. Un grip massa fi obliga a estr\u00e8nyer m\u00e9s del compte; una pala molt pesada o molt r\u00edgida transmet m\u00e9s vibraci\u00f3 al bra\u00e7; i colpejar \u00abde canell\u00bb, sense acompanyar amb el cos, concentra tota la tensi\u00f3 al colze.<\/span><\/p><p><span style=\"font-weight: 400;\">Pel que fa al <\/span><b>tractament de l&#8217;epicondilitis per p\u00e0del<\/b><span style=\"font-weight: 400;\">, l&#8217;evid\u00e8ncia apunta en una direcci\u00f3 clara: el rep\u00f2s absolut no resol el problema. El que millora el tend\u00f3 \u00e9s c\u00e0rrega progressiva i ben dosificada, acompanyada d&#8217;una revisi\u00f3 de la t\u00e8cnica i del material. Parar del tot alleuja a curt termini, per\u00f2 el dolor sol tornar en reprendre el joc.<\/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-341c433 e-con-full e-flex e-con e-child\" data-id=\"341c433\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5525b63 elementor-widget elementor-widget-heading\" data-id=\"5525b63\" 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=\"https:\/\/trevollleida.com\/es\/blog\/lesions-padel-4-claus-vitals-prevencio\/\">Lesions d'espatlla i manegot dels rotadors: L'impacte dels remats i les safates<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0a95f9f elementor-widget elementor-widget-text-editor\" data-id=\"0a95f9f\" 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;\">El <\/span><b>dolor d&#8217;espatlla al p\u00e0del<\/b><span style=\"font-weight: 400;\"> sol venir dels cops per sobre del cap. La safata i la v\u00edbora es repeteixen molt i exigeixen una combinaci\u00f3 de mobilitat tor\u00e0cica, control escapular i for\u00e7a als rotadors.<\/span><\/p><p><span style=\"font-weight: 400;\">Quan falta mobilitat a la zona alta de l&#8217;esquena, l&#8217;espatlla compensa for\u00e7ant el seu recorregut. I quan els m\u00fasculs que estabilitzen l&#8217;esc\u00e0pula s\u00f3n febles, l&#8217;articulaci\u00f3 treballa en una posici\u00f3 poc eficient. El resultat \u00e9s una sobrec\u00e0rrega progressiva que comen\u00e7a com una mol\u00e8stia en escalfar i acaba limitant el gest.<\/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-338bc1e e-con-full e-flex e-con e-child\" data-id=\"338bc1e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8e45936 elementor-widget elementor-widget-heading\" data-id=\"8e45936\" 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=\"https:\/\/trevollleida.com\/es\/blog\/lesions-padel-4-claus-vitals-prevencio\/\">Esquin\u00e7os de turmell i lesions de genoll: Els perills dels girs i despla\u00e7aments laterals<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8ab163e elementor-widget elementor-widget-text-editor\" data-id=\"8ab163e\" 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><strong>L&#8217;esquin\u00e7 de turmell al p\u00e0del<\/strong><span style=\"font-weight: 400;\"> \u00e9s la lesi\u00f3 aguda m\u00e9s comuna. Es produeix en canvis de direcci\u00f3, en frenar a prop de la paret o en donar un mal suport despr\u00e9s d&#8217;un salt. Al genoll, l&#8217;habitual s\u00f3n mol\u00e8sties per sobrec\u00e0rrega del tend\u00f3 rotuli\u00e0 o del compartiment intern, derivades dels girs amb el peu fix a terra.<\/span><\/p><p><span style=\"font-weight: 400;\">Aqu\u00ed hi influeixen el cal\u00e7at (una sola pensada per a p\u00e0del agafa diferent que una sabatilla de running), l&#8217;estat de la pista i, sobretot, la capacitat del teu turmell i del teu genoll per absorbir forces laterals. Aquesta capacitat s&#8217;entrena: amb treball de for\u00e7a, d&#8217;equilibri i de control de l&#8217;aterratge.<\/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-4eac89a e-con-full e-flex e-con e-child\" data-id=\"4eac89a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-82e0fce elementor-widget elementor-widget-heading\" data-id=\"82e0fce\" 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=\"https:\/\/trevollleida.com\/es\/blog\/lesions-padel-4-claus-vitals-prevencio\/\">Sobrec\u00e0rrega lumbar: La import\u00e0ncia de la postura a la pista<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8a4a979 elementor-widget elementor-widget-text-editor\" data-id=\"8a4a979\" 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;\">Al p\u00e0del es juga molta estona en posici\u00f3 baixa, amb els genolls flexionats i el tronc inclinat. Si aquesta posici\u00f3 se sost\u00e9 amb l&#8217;esquena en lloc de amb les cames, la zona lumbar acumula tensi\u00f3 partit rere partit.<\/span><\/p><p><span style=\"font-weight: 400;\">A aix\u00f2 s&#8217;hi afegeix el gest d&#8217;extensi\u00f3 en rematar, que exigeix tant mobilitat de maluc com estabilitat del core. Quan el maluc no d\u00f3na el que ha de donar, la columna lumbar supleix la difer\u00e8ncia. I suplir, amb el temps, passa factura.<\/span><\/p><p><span style=\"font-weight: 400;\">Aqu\u00ed hi influeixen el cal\u00e7at (una sola pensada per a p\u00e0del agafa diferent que una sabatilla de running), l&#8217;estat de la pista i, sobretot, la capacitat del teu turmell i del teu genoll per absorbir forces laterals. Aquesta capacitat s&#8217;entrena: amb treball de for\u00e7a, d&#8217;equilibri i de control de l&#8217;aterratge.<\/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-71c5df8 e-con-full e-flex e-con e-child\" data-id=\"71c5df8\" data-element_type=\"container\" data-e-type=\"container\">\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=\"https:\/\/trevollleida.com\/es\/blog\/lesions-padel-4-claus-vitals-prevencio\/\">5 Consells d'or per prevenir lesions<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3f15f29 e-con-full e-flex e-con e-child\" data-id=\"3f15f29\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8be223b elementor-widget elementor-widget-text-editor\" data-id=\"8be223b\" 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<ol><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Entrena for\u00e7a dos cops per setmana.<\/b><span style=\"font-weight: 400;\"> \u00c9s la mesura amb m\u00e9s impacte i la que m\u00e9s s&#8217;ignora. Un cos m\u00e9s fort tolera millor la c\u00e0rrega repetida i absorbeix millor els impactes. No cal un programa complex: patrons b\u00e0sics d&#8217;empenta, tracci\u00f3, cames i core.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Revisa el teu material.<\/b><span style=\"font-weight: 400;\"> Comprova que el gruix del grip et permet subjectar la pala sense estr\u00e8nyer en exc\u00e9s, i valora si el pes i el balan\u00e7 de la teva pala encaixen amb el teu nivell i el teu bra\u00e7. \u00c9s un canvi barat amb efecte directe sobre el colze.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Controla el volum de joc.<\/b><span style=\"font-weight: 400;\"> Si passes de dos a quatre partits setmanals, fes-ho de manera escalonada. La majoria de sobrec\u00e0rregues apareixen despr\u00e9s d&#8217;un augment brusc, no per jugar molt de manera estable.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Escolta les mol\u00e8sties petites.<\/b><span style=\"font-weight: 400;\"> Un dolor lleu que apareix sempre en el mateix gest \u00e9s un senyal, no un detall. At\u00e8s a temps es resol en setmanes; ignorat durant mesos es converteix en un problema cr\u00f2nic.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Treballa mobilitat de maluc i zona dorsal.<\/b><span style=\"font-weight: 400;\"> S\u00f3n les dues regions que, quan perden recorregut, fan que la lumbar i l&#8217;espatlla compensin. Deu minuts ben triats despr\u00e9s d&#8217;entrenar s\u00f3n suficients.<\/span><\/li><\/ol>\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>\n\t\t<div class=\"elementor-element elementor-element-b76719c e-con-full e-flex e-con e-child\" data-id=\"b76719c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-275ebe3 titulo elementor-widget elementor-widget-heading\" data-id=\"275ebe3\" 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=\"https:\/\/trevollleida.com\/es\/blog\/lesions-padel-4-claus-vitals-prevencio\/\">El paper de l'escalfament din\u00e0mic abans del partit<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-58f9a51 e-con-full e-flex e-con e-child\" data-id=\"58f9a51\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8cb2607 elementor-widget elementor-widget-text-editor\" data-id=\"8cb2607\" 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;\">Arribar just de temps i comen\u00e7ar a pilotejar en fred \u00e9s la rutina de gaireb\u00e9 tothom. \u00c9s tamb\u00e9 una de les causes evitables de mol\u00e8sties.<\/span><\/p><p><span style=\"font-weight: 400;\"><strong>Un<\/strong> <\/span><b>escalfament de p\u00e0del<\/b><span style=\"font-weight: 400;\"> efica\u00e7 no necessita m\u00e9s de 8-10 minuts i t\u00e9 tres objectius: elevar la temperatura corporal, activar la musculatura que far\u00e0s servir i preparar les articulacions per als recorreguts que els exigir\u00e0s. A la pr\u00e0ctica: uns minuts de moviment continu (cursa suau, salts, despla\u00e7aments laterals), mobilitat activa de turmell, maluc i espatlla, i una progressi\u00f3 de cops que comenci suau i pugi d&#8217;intensitat abans del primer punt.<br \/><\/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>\n\t\t\t\t<div class=\"elementor-element elementor-element-f1deaa1 titulo elementor-widget elementor-widget-heading\" data-id=\"f1deaa1\" 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=\"https:\/\/trevollleida.com\/es\/blog\/lesions-padel-4-claus-vitals-prevencio\/\">Fisioter\u00e0pia per a jugadors de p\u00e0del a Tr\u00e8vol Salut<\/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<div class=\"elementor-element elementor-element-cf26733 e-con-full e-flex e-con e-child\" data-id=\"cf26733\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-583a1c3 elementor-widget elementor-widget-text-editor\" data-id=\"583a1c3\" 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;\">Prevenir est\u00e0 a les teves mans, per\u00f2 quan la mol\u00e8stia ja hi \u00e9s conv\u00e9 valorar-la amb criteri professional. La <\/span><b>fisioter\u00e0pia aplicada al p\u00e0del<\/b><span style=\"font-weight: 400;\"> no consisteix nom\u00e9s a tractar la zona que fa mal: consisteix a entendre per qu\u00e8 ha aparegut aquest dolor, revisar com et mous i dissenyar un pla de c\u00e0rrega progressiva que et permeti tornar a jugar sense recaigudes.<\/span><\/p><p><span style=\"font-weight: 400;\">A Tr\u00e8vol Salut treballem des d&#8217;aquesta l\u00f2gica: valoraci\u00f3 individual, tractament i, sobretot, treball actiu perqu\u00e8 el problema no torni. Perqu\u00e8 en <\/span><b>lesions de p\u00e0del, la prevenci\u00f3<\/b><span style=\"font-weight: 400;\"> no \u00e9s deixar de jugar, sin\u00f3 preparar el cos per jugar millor i durant m\u00e9s temps.<\/span><\/p><p><b>Arrossegues una mol\u00e8stia al colze, l&#8217;espatlla o l&#8217;esquena des de fa setmanes?<\/b><span style=\"font-weight: 400;\"> Demana una valoraci\u00f3 amb el nostre equip de fisioter\u00e0pia a Tr\u00e8vol Salut i sortim de dubtes abans que la temporada t&#8217;obligui a parar.<\/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>\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-22340ac e-flex e-con-boxed e-con e-parent\" data-id=\"22340ac\" 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\/lesions-padel-4-claus-vitals-prevencio\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/09\/lesio-padel-400x400-1.png\" alt=\"Lesions comunes al p\u00e0del i com prevenir-les: Guia per seguir a la pista\">\n                                    <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                                        <div class=\"elementskit-meta-lists\">\n                                                <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>15<\/strong>Oct<\/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\/lesions-padel-4-claus-vitals-prevencio\/\">\n                        Lesions comunes al p\u00e0del i com prevenir-les: Guia per&hellip;                    <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>El p\u00e0del enganxa. \u00c9s social, s&#039;apr\u00e8n r\u00e0pid i permet competir des del primer dia, una cosa que pocs esports aconsegueixen. Precisament per aix\u00f2, moltes persones&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/lesions-padel-4-claus-vitals-prevencio\/\">\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\/padel-principiants-5-claus-vitals\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/09\/PADEL-400X400.png\" alt=\"Comen\u00e7ar a jugar a p\u00e0del: Guia completa per a principiants\">\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>Oct<\/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\/padel-principiants-5-claus-vitals\/\">\n                        Comen\u00e7ar a jugar a p\u00e0del: Guia completa per a&hellip;                    <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>Hi ha un moment que es repeteix molt: alg\u00fa et proposa completar una pista, dius que s\u00ed sense pensar-ho i, de cam\u00ed, t&#039;adones que no&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/padel-principiants-5-claus-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\/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>\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>El p\u00e1del engancha. Es social, se aprende r\u00e1pido y permite competir desde el primer d\u00eda, algo que pocos deportes consiguen. Precisamente por eso muchas personas pasan de jugar un d\u00eda suelto a jugar dos o tres veces por semana en cuesti\u00f3n de meses, sin que el cuerpo haya tenido tiempo de adaptarse a esa nueva carga. Y ah\u00ed es donde aparecen las molestias: el codo que pincha al abrir una puerta, el hombro que avisa en la bandeja, el tobillo que se dobla en un cambio de direcci\u00f3n.<br \/>\nParlar de lesions, p\u00e0del i prevenci\u00f3 no va de deixar de jugar ni d&#8217;espantar ning\u00fa. Va d&#8217;entendre qu\u00e8 li demana aquest esport al teu cos i qu\u00e8 pots fer per seguir a la pista molts anys. En aquest article repassem les lesions m\u00e9s habituals, per qu\u00e8 passen i quines mesures realistes funcionen per reduir-ne el risc.<\/p>","protected":false},"author":10,"featured_media":8907,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10,9],"tags":[],"class_list":["post-8904","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\/8904","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=8904"}],"version-history":[{"count":24,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/8904\/revisions"}],"predecessor-version":[{"id":8930,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/8904\/revisions\/8930"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media\/8907"}],"wp:attachment":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media?parent=8904"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/categories?post=8904"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/tags?post=8904"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}