{"id":35326,"date":"2025-06-13T11:59:57","date_gmt":"2025-06-13T09:59:57","guid":{"rendered":"https:\/\/www.mgc.es\/?p=35326"},"modified":"2025-06-17T13:44:53","modified_gmt":"2025-06-17T11:44:53","slug":"cruiximent-que-es-com-evitar-alleujar","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/cruiximent-que-es-com-evitar-alleujar\/","title":{"rendered":"Cruiximent: qu\u00e8 \u00e9s, causes i consells per evitar-lo o alleujar-lo"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/cruiximent-que-es-com-evitar-alleujar\/#%C2%BFQue_es_exactament_el_cruiximent\" >\u00bfQu\u00e8 \u00e9s exactament el cruiximent?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/cruiximent-que-es-com-evitar-alleujar\/#Principals_causes_del_cruiximent\" >Principals causes del cruiximent<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/cruiximent-que-es-com-evitar-alleujar\/#%C2%BFQuins_son_els_simptomes_mes_comuns\" >\u00bfQuins s\u00f3n els simptomes m\u00e9s comuns?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/cruiximent-que-es-com-evitar-alleujar\/#Com_alleujar_el_cruiximent_de_forma_efectiva\" >Com alleujar el cruiximent de forma efectiva<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mgc.es\/ca\/blog\/cruiximent-que-es-com-evitar-alleujar\/#Com_prevenir_el_cruiximent_en_futures_sessions_dexercici\" >Com prevenir el cruiximent en futures sessions d\u2019exercici<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/cruiximent-que-es-com-evitar-alleujar\/#Quan_cal_preocupar-se_pel_cruiximent\" >Quan cal preocupar-se pel cruiximent?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.mgc.es\/ca\/blog\/cruiximent-que-es-com-evitar-alleujar\/#Mites_i_veritats_sobre_el_cruiximent\" >Mites i veritats sobre el cruiximent<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.mgc.es\/ca\/blog\/cruiximent-que-es-com-evitar-alleujar\/#Preguntes_frequents_sobre_el_cruixement\" >Preguntes freq\u00fcents sobre el cruixement<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>El <strong>cruiximent <\/strong>\u00e9s una mol\u00e8stia que apareix despr\u00e9s de fer exercici f\u00edsic. Sobretot, quan es tracta d\u2019una activitat nova o m\u00e9s intensa del que \u00e9s habitual. Sol desapar\u00e8ixer per si sol, per\u00f2 quan \u00e9s molt intens, pot interferir en la rutina di\u00e0ria i en el rendiment esportiu. En aquest article, veurem qu\u00e8 \u00e9s el cruiximent, per qu\u00e8 es produeix i com prevenir-lo o alleujar-lo de manera efica\u00e7.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%C2%BFQue_es_exactament_el_cruiximent\"><\/span>\u00bfQu\u00e8 \u00e9s exactament el cruiximent?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>El cruiximent, el terme t\u00e8cnic dels quals \u00e9s mialgia diferida o dolor muscular d\u2019aparici\u00f3 tardana (DMAT), es manifesta com a <strong>dolor i rigidesa muscular<\/strong>. Apareix <strong>entre 12 i 24 hores despr\u00e9s de fer un exercici f\u00edsic inusual o intens<\/strong>. Per tant, \u00e9s poc freq\u00fcent que el cruiximent aparegui sense fer exercici.<\/p>\n\n\n\n<p>Aquest dolor acostuma a arribar al seu <strong>punt m\u00e0xim entre les 24 i 72 hores<\/strong> posteriors a l\u2019exercici. Pot durar diversos dies, per\u00f2 el dolor sol anar disminuint d\u2019intensitat a mesura que passen les hores. No es considera una lesi\u00f3 greu, per\u00f2 pot ser molest i limitar la mobilitat de manera temporal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Principals_causes_del_cruiximent\"><\/span>Principals causes del cruiximent<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Si et preguntes per qu\u00e8 es produeix el cruiximent, la resposta es troba en els <strong>micro-esquin\u00e7os a les fibres musculars<\/strong>. En concret, a les miofibril\u00b7les, que s\u00f3n les estructures que hi ha dins les c\u00e8l\u00b7lules musculars.<\/p>\n\n\n\n<p>Alguns factors que contribueixen a la seva aparici\u00f3 s\u00f3n els seg\u00fcents:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fer exercicis exc\u00e8ntrics<\/strong>, on el m\u00fascul s\u2019allarga mentre es contrau. Per exemple, baixar escales; per aix\u00f2 \u00e9s m\u00e9s habitual tenir cruiximent a les cames. Quan es trenquen les fibres musculars, el cos desencadena una resposta inflamat\u00f2ria per reparar el teixit. Aquesta resposta \u00e9s la que provoca dolor, rigidesa i sensibilitat als m\u00fasculs afectats.<\/li>\n\n\n\n<li><strong>Augmentar la intensitat o durada<\/strong> de l\u2019entrenament de manera sobtada, o no tenir el costum d\u2019entrenar amb regularitat.<\/li>\n\n\n\n<li><strong>No fer un escalfament<\/strong> adequat abans de l\u2019exercici.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%C2%BFQuins_son_els_simptomes_mes_comuns\"><\/span>\u00bfQuins s\u00f3n els simptomes m\u00e9s comuns?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Els s\u00edmptomes t\u00edpics del cruiximent s\u00f3n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dolor muscular localitzat, especialment al moure o pressionar el m\u00fascul afectat.<\/li>\n\n\n\n<li>Rigidesa i sensibilitat als m\u00fasculs.<\/li>\n\n\n\n<li>Disminuci\u00f3 temporal de la for\u00e7a muscular.<\/li>\n\n\n\n<li>En alguns casos, inflor lleu a la zona afectada.<\/li>\n<\/ul>\n\n\n\n<p>Aquests s\u00edmptomes solen apar\u00e8ixer en m\u00fasculs que han estat sotmesos a un esfor\u00e7 inusual. Els casos m\u00e9s freq\u00fcents s\u00f3n el cruiximent als bessons i a les cames, als abdominals i al pit.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Com_alleujar_el_cruiximent_de_forma_efectiva\"><\/span>Com alleujar el cruiximent de forma efectiva<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Quan apareix, \u00e9s normal preguntar-se com alleujar el dolor que provoca. Aquestes s\u00f3n algunes <strong>recomanacions<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fer exercicis suaus, com caminar o nedar, per mantenir la circulaci\u00f3 sangu\u00ednia. \u00c9s bo fer exercici amb el cruiximent, sempre que no sigui intens.<\/li>\n\n\n\n<li>Aplicar fred a la zona afectada durant les primeres 24 hores per reduir la inflamaci\u00f3.<\/li>\n\n\n\n<li>Utilitzar t\u00e8cniques de <a href=\"https:\/\/www.mgc.es\/ca\/blog\/massatges-i-estiraments-com-podem-alleujar-les-contractures-musculars\/\">massatge i fer estiraments<\/a> per alleujar la tensi\u00f3 muscular.<\/li>\n\n\n\n<li>Prendre analg\u00e8sics com ibuprof\u00e8n o paracetamol si el dolor \u00e9s intens, sempre sota supervisi\u00f3 m\u00e8dica.<\/li>\n\n\n\n<li>Mantenir una bona hidrataci\u00f3 i una alimentaci\u00f3 equilibrada per afavorir la recuperaci\u00f3 muscular.<\/li>\n\n\n\n<li>Prendre suplements com el magnesi, que poden ajudar a reduir el dolor muscular despr\u00e9s d&#8217;entrenar.<\/li>\n\n\n\n<li>Olis com el de lavanda, menta o eucaliptus tenen propietats antiinflamat\u00f2ries, analg\u00e8siques i relaxants que poden ajudar a reduir el dolor muscular. Els <a href=\"https:\/\/www.mgc.es\/ca\/blog\/deu-beneficis-dels-olis-essencials-avalats-per-la-ciencia\/\">beneficis dels olis essencials<\/a> s\u00f3n m\u00faltiples.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Com_prevenir_el_cruiximent_en_futures_sessions_dexercici\"><\/span>Com prevenir el cruiximent en futures sessions d\u2019exercici<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Si vols saber com evitar el cruiximent, a continuaci\u00f3 et deixem alguns consells:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fes un escalfament adequat abans de l\u2019exercici i estiraments en acabar l\u2019activitat f\u00edsica.<\/li>\n\n\n\n<li>Incrementa la intensitat i la durada de l\u2019entrenament de forma progressiva.<\/li>\n\n\n\n<li>Mantingues una bona hidrataci\u00f3 abans, durant i despr\u00e9s de l\u2019exercici.<\/li>\n\n\n\n<li>Incorpora a la dieta aliments rics en antioxidants i nutrients essencials per a la recuperaci\u00f3 muscular.<\/li>\n\n\n\n<li>Escolta el cos i descansa quan sigui necessari per evitar el sobreentrenament.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quan_cal_preocupar-se_pel_cruiximent\"><\/span>Quan cal preocupar-se pel cruiximent?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tot i que el cruiximent \u00e9s habitual i generalment inofensiu, s\u2019ha de consultar un professional de la salut si:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>El dolor persisteix m\u00e9s d\u2019una setmana.<\/li>\n\n\n\n<li>Hi ha <strong>inflor significativa<\/strong> o hematomes a la zona afectada.<\/li>\n\n\n\n<li>S\u2019experimenta <strong>debilitat muscular severa<\/strong> o p\u00e8rdua de funci\u00f3.<\/li>\n\n\n\n<li>El dolor interfereix de manera significativa amb les activitats di\u00e0ries.<\/li>\n<\/ul>\n\n\n\n<p>Aquests s\u00edmptomes poden indicar una lesi\u00f3 m\u00e9s greu que requereix atenci\u00f3 m\u00e8dica.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mites_i_veritats_sobre_el_cruiximent\"><\/span>Mites i veritats sobre el cruiximent<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Existeixen diversos mites i remeis sobre el cruiximent. Alguns dels m\u00e9s comuns s\u00f3n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mite:<\/strong> Beure aigua amb sucre elimina el cruiximent.<\/li>\n\n\n\n<li><strong>Realitat:<\/strong> Remeis casolans com l\u2019aigua amb sucre no tenen una efic\u00e0cia cient\u00edfica demostrada. La hidrataci\u00f3 \u00e9s important, per\u00f2 el sucre no influeix en la recuperaci\u00f3 muscular.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mite:<\/strong> El cruiximent \u00e9s necessari per a que el m\u00fascul creixi.<\/li>\n\n\n\n<li><strong>Realitat:<\/strong> El creixement muscular es produeix per adaptacions a l\u2019entrenament, no per la pres\u00e8ncia de dolor despr\u00e9s d\u2019entrenar.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mite:<\/strong> Nom\u00e9s els principiants pateixen cruiximent.<\/li>\n\n\n\n<li><strong>Realitat:<\/strong> Fins i tot els atletes experimentats poden experimentar-ne si canvien la seva rutina d\u2019entrenament.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preguntes_frequents_sobre_el_cruixement\"><\/span>Preguntes freq\u00fcents sobre el cruixement<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Quant de temps dura el cruiximent?<\/strong><\/h3>\n\n\n\n<p>Generalment dura entre 3 i 5 dies, segons la intensitat de l\u2019exercici i la recuperaci\u00f3 individual.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u00c9s bo entrenar amb cruiximent?<\/strong><\/h3>\n\n\n\n<p>\u00c9s recomanable permetre que els m\u00fasculs es recuperin abans de sotmetre\u2019ls a un nou esfor\u00e7 intens. Tanmateix, fer exercicis suaus pot ajudar a alleujar el dolor.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>El cruiximent desapareix sol?<\/strong><\/h3>\n\n\n\n<p>S\u00ed, no cal fer res. Desapareix sense necessitat de tractament espec\u00edfic. El descans i les cures adequades acceleren la recuperaci\u00f3.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Les dones tenen m\u00e9s cruiximent que els homes?<\/strong><\/h3>\n\n\n\n<p>No hi ha evid\u00e8ncia concloent que indiqui una difer\u00e8ncia significativa en la incid\u00e8ncia del cruiximent entre homes i dones. La seva aparici\u00f3 dep\u00e8n m\u00e9s del tipus i la intensitat de l\u2019exercici que no pas del sexe biol\u00f2gic. Aquests s\u00f3n una resposta natural del cos a l\u2019esfor\u00e7 f\u00edsic, per\u00f2 seguir els consells esmentats t\u2019ajudar\u00e0 a evitar-los.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>El cruiximent \u00e9s una mol\u00e8stia que apareix despr\u00e9s de fer exercici f\u00edsic. Sobretot, quan es tracta d\u2019una activitat nova o m\u00e9s intensa del que \u00e9s habitual. Sol desapar\u00e8ixer per si sol, per\u00f2 quan \u00e9s molt intens, pot interferir en la rutina di\u00e0ria i en el rendiment esportiu. En aquest article, veurem qu\u00e8 \u00e9s el cruiximent, [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":35324,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[978,187,15],"tags":[],"class_list":["post-35326","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-enfermedades-y-salud-general","category-salud","category-salut"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2025\/06\/agujetas-que-son-por-que-aparecen-y-como-aliviarlas-o-prevenirlas-1-scaled.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cruiximents: qu\u00e8 s\u00f3n, causes i consells per evitar-los o alleujar-los<\/title>\n<meta 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