{"id":8739,"date":"2025-08-11T12:48:01","date_gmt":"2025-08-11T10:48:01","guid":{"rendered":"https:\/\/www.fisiobalance.cat\/7-consejos-de-fisioterapia-para-un-verano-saludable\/"},"modified":"2026-01-05T18:01:23","modified_gmt":"2026-01-05T17:01:23","slug":"set-consells-de-fisioterapia-per-a-un-estiu-saludable","status":"publish","type":"post","link":"https:\/\/www.fisiobalance.cat\/ca\/set-consells-de-fisioterapia-per-a-un-estiu-saludable\/","title":{"rendered":"Set Consells de Fisioter\u00e0pia per a un estiu saludable"},"content":{"rendered":"

\"\"<\/p>\n

L’estiu \u00e9s un moment ideal per desconnectar i gaudir del bon temps, per\u00f2 tamb\u00e9 \u00e9s una \u00e8poca en qu\u00e8 els h\u00e0bits i les postures canvien: dormim en matalassos diferents, caminem m\u00e9s descal\u00e7os o passem hores tombats a la platja.<\/p>\n

Aquests petits canvis poden generar mal d’esquena, sobrec\u00e0rregues musculars o mol\u00e8sties als peus i altres articulacions. Per aix\u00f2, des de Fisiobalance Castelldefels, us deixem 7 consells de fisioter\u00e0pia per cuidar el vostre cos aquest estiu.<\/strong><\/p>\n

No descuidis la teva postura a la platja<\/span><\/h2>\n

Passar hores tombats i en postures for\u00e7ades<\/strong> pot generar dolors lumbars, cervicals ia les espatlles.<\/p>\n

Les nostres recomanacions:<\/p>\n

    \n
  • Canvia de postura aproximadament cada 20 minuts<\/li>\n
  • Utilitza una tovallola o coix\u00ed per mantenir el cap en una posici\u00f3 neutra i evitar tensi\u00f3 al coll<\/li>\n
  • Si llegir\u00e0s, evita flexionar molt el coll: recolza els bra\u00e7os sobre els genolls o fes servir una gandula amb respatller regulable<\/li>\n
  • Fes estiraments de coll i esquena entre canvis de postura<\/li>\n<\/ul>\n

    Una mala postura perllongada a la platja \u00e9s una de les causes m\u00e9s freq\u00fcents de contractures en tornar de vacances.<\/strong><\/p>\n

     <\/p>\n

    \"\"<\/p>\n

    <\/h2>\n

    Estigues actiu, per\u00f2 amb cap<\/h2>\n

    L’estiu convida a moure’s m\u00e9s<\/strong>: nedar, practicar esports aqu\u00e0tics, fer senderisme o anar amb bicicleta. Aquests h\u00e0bits s\u00f3n excel\u00b7lents per a la teva salut, per\u00f2 si portes temps sense activitat f\u00edsica, el sobreesfor\u00e7 pot provocar lesions musculars o tendinoses.<\/strong><\/p>\n

    Recomanacions:<\/span><\/p>\n

      \n
    • Escalfa<\/strong> abans de fer esport, fins i tot si \u00e9s nom\u00e9s nedar a la platja<\/li>\n
    • Augmenta la intensitat de l’exercici de manera progressiva<\/strong> per no sobrecarregar m\u00fasculs i articulacions<\/li>\n
    • Finalitza l’activitat amb estiraments, especialment d’esquena, cames i espatlles<\/li>\n
    • Si notes dolor o rigidesa, no forces: una sessi\u00f3 de fisioter\u00e0pia pot ajudar-te a recuperar-te millor<\/li>\n<\/ul>\n

      Tria cal\u00e7at adequat<\/h2>\n

      Les xancletes o sand\u00e0lies planes s\u00f3n pr\u00e0ctiques, per\u00f2 la seva manca de subjecci\u00f3 pot provocar mal de peus, fascitis plantar o mol\u00e8sties als genolls i maluc.<\/strong><\/p>\n

      Recomanacions:<\/span><\/p>\n

        \n
      • Usa cal\u00e7at c\u00f2mode i tancat:<\/strong> evita xancletes o sand\u00e0lies obertes, ja que no ofereixen suport al peu i dificulten l’estabilitat i una mec\u00e0nica correcta de la marxa.<\/li>\n
      • Per caminar durant hores, tria cal\u00e7at esportiu amb bon amortiment i suport d’arc intern plantar.<\/strong><\/li>\n<\/ul>\n

        \"\"<\/span><\/h2>\n

        Compte amb els llargs trajectes<\/h2>\n

        Els viatges llargs amb cotxe, tren o avi\u00f3 poden provocar rigidesa a l’esquena, coll o cames a causa de les hores assegut.<\/strong><\/p>\n

          \n
        • Fes pauses amb cotxe cada 1-2 hores per estirar cames, esquena i coll.<\/li>\n
        • En els trajectes amb cotxe o avi\u00f3, realitza moviments circulars amb turmells i genolls i passeja pel passad\u00eds de l’avi\u00f3 per millorar la circulaci\u00f3 sangu\u00ednia i venosa de les extremitats inferiors.<\/li>\n
        • Evita creuar les cames durant per\u00edodes perllongats, ja que aquesta postura pot dificultar el retorn ven\u00f3s i augmentar la sensaci\u00f3 de cansament o inflor.<\/li>\n<\/ul>\n

          \"\"<\/span><\/h2>\n

          Mantingues una correcta hidrataci\u00f3<\/h2>\n

          La deshidrataci\u00f3 afavoreix l’aparici\u00f3 de rampes musculars, fatiga i p\u00e8rdua d’elasticitat als teixits.<\/strong><\/p>\n

          Recomanacions que us ajudaran:<\/p>\n

            \n
          • Beu aigua de forma constant, encara que no tinguis set.<\/li>\n
          • Evita un exc\u00e9s de begudes ensucrades o alcoh\u00f2liques, que deshidraten l’organisme.<\/li>\n
          • Complementa amb fruites i verdures fresques per aportar-hi minerals i vitamines durant tot el dia.<\/li>\n<\/ul>\n

             <\/p>\n

            Protegeix la teva esquena en carregar pes<\/h2>\n

            Maletes, bosses de platja, neveres port\u00e0tils\u2026 L’estiu sol portar c\u00e0rregues extra. Si s’aixequen de manera incorrecta, poden generar dolor lumbar o lesions musculars.<\/strong><\/p>\n

              \n
            • Fes servir motxilles de doble nansa per repartir el pes.<\/li>\n
            • Flexiona els genolls i no l’esquena en aixecar objectes pesants.<\/li>\n<\/ul>\n

              Reparteix el pes en diverses bosses m\u00e9s petites en comptes d’una massa gran<\/p>\n

              Acudeix al teu fisioterapeuta si sents mol\u00e8sties<\/h2>\n

              L\u00b4estiu \u00e9s un moment perfecte per dedicar temps al teu benestar corporal. Si notes mol\u00e8sties, rigidesa o dolors persistents, no esperis que empitjorin.<\/strong><\/p>\n

              La fisioter\u00e0pia t’ajuda a:<\/p>\n

                \n
              • Alleujar les contractures o sobrec\u00e0rregues musculars despr\u00e9s de viatges o la pr\u00e0ctica esportiva.<\/li>\n
              • Millorar la teva posici\u00f3 per prevenir lesions.<\/li>\n
              • Recuperar mobilitat i sensaci\u00f3 de lleugeresa al cos.<\/li>\n<\/ul>\n

                L\u00b4estiu \u00e9s per descansar i gaudir, no per acumular tensions o dolors. Amb aquests consells i una bona prevenci\u00f3<\/strong>, pots mantenir el teu cos en equilibri durant les vacances.<\/p>\n

                \ud83d\udc49 Sents mol\u00e8sties o rigidesa aquest estiu?<\/strong><\/p>\n

                Escriu-nos, reserva la teva cita i comen\u00e7a la teva recuperaci\u00f3 amb nosaltres.<\/p>\n

                \"\"<\/p>\n

                 <\/p>\n","protected":false},"excerpt":{"rendered":"

                L’estiu \u00e9s un moment ideal per desconnectar i gaudir del bon temps, per\u00f2 tamb\u00e9 \u00e9s una \u00e8poca en qu\u00e8 els h\u00e0bits i les postures canvien: dormim en matalassos diferents, caminem m\u00e9s descal\u00e7os o passem hores tombats a la platja. Aquests petits canvis poden generar mal…<\/p>\n","protected":false},"author":4,"featured_media":5665,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[329,330,331,336,201,315,247,332,320],"tags":[202,406,321,322,206,323,326,407],"class_list":["post-8739","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consells-esquena-sana","category-dolor-cervicals","category-dolor-desquena","category-esquena-sana","category-fascitis-plantar-ca","category-fisiobalance-castelldefels-ca","category-fisioterapia-ca","category-higiene-postural-ca","category-vida-saludable","tag-castelldefels-ca","tag-consejos-vacaciones","tag-fisiobalance-ca","tag-fisiobalance-castelldefels-ca","tag-fisioterapia-ca","tag-fisioterapia-castelldefels-ca","tag-fisioterapia-personalizada-ca","tag-verano-saludable"],"yoast_head":"\nSet Consells de Fisioter\u00e0pia per a un estiu saludable - Fisiobalance<\/title>\n<meta name=\"description\" content=\"El verano es un momento ideal para desconectar, pero tambi\u00e9n es una \u00e9poca en la que los h\u00e1bitos y posturas cambian: dormimos en colchones distintos, caminamos m\u00e1s y pasamos horas tumbados.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fisiobalance.cat\/ca\/set-consells-de-fisioterapia-per-a-un-estiu-saludable\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Set Consells de Fisioter\u00e0pia per a un estiu saludable - Fisiobalance\" \/>\n<meta property=\"og:description\" content=\"El verano es un momento ideal para desconectar, pero tambi\u00e9n es una \u00e9poca en la que los h\u00e1bitos y posturas cambian: dormimos en colchones distintos, caminamos m\u00e1s y pasamos horas tumbados.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fisiobalance.cat\/ca\/set-consells-de-fisioterapia-per-a-un-estiu-saludable\/\" \/>\n<meta property=\"og:site_name\" content=\"Fisiobalance\" \/>\n<meta property=\"article:published_time\" content=\"2025-08-11T10:48:01+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-05T17:01:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2025\/08\/7-consejos.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1080\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Judith B.\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrit per\" \/>\n\t<meta name=\"twitter:data1\" content=\"Judith B.\" \/>\n\t<meta name=\"twitter:label2\" content=\"Temps estimat de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minuts\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.fisiobalance.cat\/ca\/set-consells-de-fisioterapia-per-a-un-estiu-saludable\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.fisiobalance.cat\/ca\/set-consells-de-fisioterapia-per-a-un-estiu-saludable\/\"},\"author\":{\"name\":\"Judith B.\",\"@id\":\"https:\/\/www.fisiobalance.cat\/#\/schema\/person\/d13995e8461df82666781bd895eb057b\"},\"headline\":\"Set Consells de Fisioter\u00e0pia per a un estiu saludable\",\"datePublished\":\"2025-08-11T10:48:01+00:00\",\"dateModified\":\"2026-01-05T17:01:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.fisiobalance.cat\/ca\/set-consells-de-fisioterapia-per-a-un-estiu-saludable\/\"},\"wordCount\":751,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.fisiobalance.cat\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.fisiobalance.cat\/ca\/set-consells-de-fisioterapia-per-a-un-estiu-saludable\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2025\/08\/7-consejos.png\",\"keywords\":[\"castelldefels\",\"Consejos vacaciones\",\"fisiobalance\",\"FisioBalance Castelldefels\",\"fisioterapia\",\"Fisioterapia Castelldefels\",\"Fisioterapia personalizada\",\"Verano saludable\"],\"articleSection\":[\"consells esquena sana\",\"Dolor cervicals\",\"dolor d'esquena\",\"esquena sana\",\"fascitis plantar\",\"Fisiobalance Castelldefels\",\"fisioter\u00e0pia\",\"higiene postural\",\"vida saludable\"],\"inLanguage\":\"ca\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.fisiobalance.cat\/ca\/set-consells-de-fisioterapia-per-a-un-estiu-saludable\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.fisiobalance.cat\/ca\/set-consells-de-fisioterapia-per-a-un-estiu-saludable\/\",\"url\":\"https:\/\/www.fisiobalance.cat\/ca\/set-consells-de-fisioterapia-per-a-un-estiu-saludable\/\",\"name\":\"Set Consells de Fisioter\u00e0pia per a un estiu saludable - 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