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Cuando estamos de pie podemos comparar nuestro cuerpo con una torre de piezas perfectamente colocadas y sostenidas por los músculos, que trabajan en equipo para luchar contra la gravedad y mantenernos en equilibrio. Por lo tanto los problemas derivados de permanecer a pie quieto durante largo rato son a causa de la acción contínua y prolongada de la gravedad sobre nuestros músculos:

– En primer lugar sufriremos sus efectos en los pies. Los pies actúan como los cimientos del cuerpo, absorbiendo las fuerzas y amortiguando la carga, gracias a su forma abovedada. Al permanecer largo rato de pie sufren compresión, lo que puede provocar un hundimiento progresivo de la estructura ósea. Aparecerá dolor en las plantas, hormigueos por compresión nerviosa y disminución de la temperatura por compresión vascular.

Para poder afrontar este problema intentaremos tener los pies en contínuo movimiento, levantándolos del suelo y permitiendo así su descanso. También es recomendable la utilización de un buen calzado, con una suela confortable y anatómica y con una horma adecuada que no comprima el pie. Si tenemos deformidad en los pies debemos utilizar plantillas personalizadas, realizadas por un profesional para corregir nuestra pisada. Si lo soportamos podemos utilizar plantilla punteada para favorecer la circulación.

– En segundo lugar debemos prestar atención a los problemas de retorno venoso. Nuestras piernas aparecerán hinchadas y doloridas, sobre todo al final del día. También es probable que desarrollemos varices de forma precoz. Es recomendable utilizar medias de compresión y beber líquido a lo largo del día para favorecer la circulación y estimular el riñón.

Cuando lleguemos a casa por la noche debemos colocar las piernas en alto y hacer ejercicios de circunducción de tobillos y flexo-extensión de rodillas. En la ducha aplicaremos chorros de agua fresca de tobillos hacia arriba para activar la circulación (no debemos aplicar agua excesivamente fría, pues provocaremos una reacción de rebote por la pérdida repentina de calor).

En verano podemos utilizar geles de descanso de efecto frío. Nos proporcionarán una sensación de frescor y bienestar que nos ayudará a calmar la congestión de nuestras piernas. Lo aplicaremos realizando suaves masajes de tobillos hacia arriba hasta que se vaya absorbiendo.

Si tenemos varices, arañas vasculares o moratones, aplicaremos Trombocid sobre ellas, realizando suaves pases circulares y sin presión.


– En tercer lugar podemos sufrir lesiones y dolor de espalda, a nivel sacroilíaco y lumbar. Esto es debido al desequilibrio entre la musculatura lumbar y los abdominales. Los músculos lumbares tienen un exceso de tono porque participan activamiento en el mantenimiento de la postura, mientras que los abdominales tienen muy poco tono debido a la falta de ejercicio. Este desequilibrio provoca un aumento de la curvatura fisiológica lumbar, lo que genera sufrimiento de las carillas articulares lumbares y puede dar lugar a pinzamientos nerviosos.

Para solucionar este problema debemos tonificar los abdominales. Realizaremos series de contracciones metiendo la tripa hacia dentro y manteniendo la contracción unos segundos sin bloquear la respiración.

Para aliviar la tensión en la zona lumbar también se recomienda colocar un pie en un taburete bajo o en unas guías de teléfono y el otro en el suelo. Se alternará la posición de los pies.

La mesa de trabajo debe estar a una altura adecuada, ni muy alta para que no nos veamos obligados a trabajar con los brazos en tensión y desarrollar problemas en los hombros y el cuello, ni demasiado baja, para que no tengamos que trabajar agachados y sobrecarguemos la región lumbar y sacra.

Cuando lleguemos a casa realizaremos ejercicios de estiramiento de lumbares, llevando las rodillas hacia el pecho y realizando presión suave y contínua acompañada de ligeros movimientos oscilatorios. El ejercicio puede durar varios minutos. Si tenemos dolor podemos aplicar calor suave durante diez minutos.


Erika Gabaldón.


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