{"id":21075,"date":"2026-09-24T13:10:57","date_gmt":"2026-09-24T13:10:57","guid":{"rendered":"https:\/\/grup-policlinic.com\/ca\/?p=21075"},"modified":"2026-09-24T13:11:00","modified_gmt":"2026-09-24T13:11:00","slug":"10-consells-i-recomanacions-si-has-tingut-un-esquinc-de-turmell","status":"publish","type":"post","link":"https:\/\/grup-policlinic.com\/ca\/10-consells-i-recomanacions-si-has-tingut-un-esquinc-de-turmell\/","title":{"rendered":"10 consells i recomanacions si has tingut un esquin\u00e7 de turmell"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>1. No infravaloris un esquin\u00e7 agut de turmell<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Acudeix al teu metge perqu\u00e8 el valori correctament i determini quines proves, quin embenat i quin tractament de fisioter\u00e0pia necessites segons la gravetat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Un diagn\u00f2stic i un tractament adequats <strong>eviten que la lesi\u00f3 es cronifiqui<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>2. Fisioter\u00e0pia: clau per a la recuperaci\u00f3<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La fisioter\u00e0pia ajuda a <strong>disminuir el dolor i la inflamaci\u00f3<\/strong>, enforteix els lligaments i millora la mobilitat del turmell.<br>Un bon tractament inclou:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Massatge de la zona.<\/li>\n\n\n\n<li>Ultrasons, magnetoter\u00e0pia, Indiba i TENS.<\/li>\n\n\n\n<li>Mobilitzaci\u00f3 progressiva del turmell.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Aquestes t\u00e8cniques afavoreixen la curaci\u00f3 i prevenen seq\u00fceles.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"658\" src=\"https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/Fisioterapia_esguince-grup-policlinic-1024x658.webp\" alt=\"\" class=\"wp-image-21078\" srcset=\"https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/Fisioterapia_esguince-grup-policlinic-1024x658.webp 1024w, https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/Fisioterapia_esguince-grup-policlinic-300x193.webp 300w, https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/Fisioterapia_esguince-grup-policlinic-768x493.webp 768w, https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/Fisioterapia_esguince-grup-policlinic-1536x986.webp 1536w, https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/Fisioterapia_esguince-grup-policlinic.webp 1800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>3. Exercicis i massatges a casa<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fes banys amb aigua t\u00e8bia i <strong>Panreumol<\/strong> durant uns minuts al dia, movent l\u2019articulaci\u00f3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Despr\u00e9s, aplica cremes o olis amb \u00e0rnica (Fisioreumol, \u00c1rnica Montana, Fisiocrem\u2026) dues vegades al dia, fent un massatge suau al peu i al turmell.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A la nostra unitat disposem d\u2019una <strong>taula d\u2019exercicis per fases<\/strong> per recuperar la mobilitat i el to musculolligament\u00f3s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><strong>Pregunta\u2019ns pel teu pla personalitzat.<\/strong><\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>4. Si despr\u00e9s de 6-8 setmanes els s\u00edmptomes persisteixen<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Torna a consultar amb el teu especialista.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Podria haver-hi <strong>lesions associades<\/strong> als lligaments, als tendons o al cart\u00edlag del turmell que van passar desapercebudes inicialment.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pot ser necessari fer proves de diagn\u00f2stic per la imatge, com ara ecografies o resson\u00e0ncies magn\u00e8tiques, per obtenir un diagn\u00f2stic complet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>5. Evita caminar per terrenys irregulars<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Durant les primeres setmanes, evita les superf\u00edcies inestables o els pendents.<br>Quan reprenguis l\u2019activitat, una <strong>turmellera el\u00e0stica amb cingles laterals<\/strong> et pot aportar m\u00e9s estabilitat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>6. Practica esports sense impacte<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mentre et recuperes, opta per la bicicleta est\u00e0tica, la nataci\u00f3, el ioga o el pilates.<br>Aquests exercicis ajuden a <strong>mantenir el to muscular sense for\u00e7ar l\u2019articulaci\u00f3<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"658\" src=\"https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/Deporte-sin-impacto-grup-policlinic-1024x658.png\" alt=\"\" class=\"wp-image-21079\" srcset=\"https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/Deporte-sin-impacto-grup-policlinic-1024x658.png 1024w, https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/Deporte-sin-impacto-grup-policlinic-300x193.png 300w, https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/Deporte-sin-impacto-grup-policlinic-768x493.png 768w, https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/Deporte-sin-impacto-grup-policlinic-1536x986.png 1536w, https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/Deporte-sin-impacto-grup-policlinic.png 1800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>7. Progressi\u00f3 abans de tornar a practicar esport<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Abans de practicar esports d\u2019impacte, camina 20-30 minuts al dia i <strong>augmenta progressivament la dist\u00e0ncia<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Despr\u00e9s pots utilitzar l\u2019el\u00b7l\u00edptica o les plataformes de <em>step<\/em> per refor\u00e7ar l\u2019articulaci\u00f3.<br>Comen\u00e7a a c\u00f3rrer suaument nom\u00e9s quan no hi hagi dolor ni inflamaci\u00f3.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"658\" src=\"https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/7533-1024x658.webp\" alt=\"\" class=\"wp-image-21080\" srcset=\"https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/7533-1024x658.webp 1024w, https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/7533-300x193.webp 300w, https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/7533-768x493.webp 768w, https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/7533-1536x986.webp 1536w, https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/7533.webp 1800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>8. Retorn gradual als esports d\u2019impacte<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Escalfa sempre l\u2019articulaci\u00f3 i utilitza una <strong>turmellera flexible o estabilitzadora<\/strong> durant les primeres setmanes si el teu metge te la recomana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Evita c\u00f3rrer o saltar fins que el turmell estigui estable i sense dolor.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"658\" src=\"https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/vuelta-gradual-deporte-impacto_tobillo-grup-policlinic-1024x658.webp\" alt=\"\" class=\"wp-image-21081\" srcset=\"https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/vuelta-gradual-deporte-impacto_tobillo-grup-policlinic-1024x658.webp 1024w, https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/vuelta-gradual-deporte-impacto_tobillo-grup-policlinic-300x193.webp 300w, https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/vuelta-gradual-deporte-impacto_tobillo-grup-policlinic-768x493.webp 768w, https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/vuelta-gradual-deporte-impacto_tobillo-grup-policlinic-1536x986.webp 1536w, https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/vuelta-gradual-deporte-impacto_tobillo-grup-policlinic.webp 1800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Els terminis orientatius s\u00f3n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grau I: 2-3 setmanes.<\/li>\n\n\n\n<li>Grau II: 3-6 setmanes.<\/li>\n\n\n\n<li>Grau III: 10-12 setmanes.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Aquests terminis depenen de la lesi\u00f3 i de la teva evoluci\u00f3 amb la fisioter\u00e0pia i els exercicis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>9. Tria b\u00e9 el cal\u00e7at<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tria sabates amb una sola <strong>flexible, per\u00f2 no tova<\/strong>, d\u2019uns 1,5-2 cm de gruix i amb un bon amortiment.<br>Evita les xancletes, les sand\u00e0lies obertes o les ballarines fins que t\u2019hagis recuperat completament.<br>Consulta en botigues especialitzades per triar <strong>el cal\u00e7at esportiu m\u00e9s adequat al teu tipus de peu<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>10. Valora una visita al pod\u00f2leg<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si notes que no recolzes b\u00e9 el peu (peu pla, buit o pronat), un <strong>estudi de la marxa<\/strong> et pot ajudar.<br>El pod\u00f2leg determinar\u00e0 si necessites plantilles personalitzades per millorar <strong>l\u2019estabilitat i prevenir recaigudes<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"401\" height=\"291\" src=\"https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/Imagen3.png\" alt=\"\" class=\"wp-image-21082\" srcset=\"https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/Imagen3.png 401w, https:\/\/grup-policlinic.com\/ca\/wp-content\/uploads\/sites\/2\/2026\/09\/Imagen3-300x218.png 300w\" sizes=\"(max-width: 401px) 100vw, 401px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>Recomanaci\u00f3 final<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si les mol\u00e8sties persisteixen despr\u00e9s d\u2019un esquin\u00e7, <strong>acudeix a la nostra unitat<\/strong> per obtenir un diagn\u00f2stic i un tractament especialitzat. Evitar que la lesi\u00f3 es cronifiqui \u00e9s clau per a la salut del turmell a llarg termini.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqu\u00ed trobar\u00e0s m\u00e9s informaci\u00f3 sobre:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/grup-policlinic.com\/ca\/esguince-agudo-de-tobillo-tipos-sintomas-y-tratamientos\/\" target=\"_blank\" rel=\"noreferrer noopener\">Esquin\u00e7 agut de turmell: tipus, s\u00edmptomes i tractaments<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/grup-policlinic.com\/ca\/esquinc-de-turmell-10-preguntes-frequents-dels-nostres-pacients\/\" target=\"_blank\" rel=\"noreferrer noopener\">Esquin\u00e7 de turmell. 10 preguntes freq\u00fcents dels nostres pacients<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/grup-policlinic.com\/ca\/lesquinc-mal-curat-o-dolor-cronic-al-turmell\/\" target=\"_blank\" rel=\"noreferrer noopener\">L\u2019esquin\u00e7 mal curat o dolor cr\u00f2nic del turmell<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/grup-policlinic.com\/ca\/lesio-de-turmell-tractaments-regeneratius-infiltrats-alternatives-a-la-cirurgia\/\" target=\"_blank\" rel=\"noreferrer noopener\">Lesi\u00f3 de turmell. Tractaments regeneratius infiltrats. Alternatives a la cirurgia<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Dr. A. Pair\u00f3. <strong>Especialista en Unitat del Dolor i Medicina Regenerativa. Grup Policlinic<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tel.\/WhatsApp: <strong>667 649 444<\/strong><br>Correu electr\u00f2nic: <a><strong>prp.torreblanca@grup-policlinic.com<\/strong><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>1. No infravaloris un esquin\u00e7 agut de turmell Acudeix al teu metge perqu\u00e8 el valori correctament i determini quines proves, quin embenat i quin tractament de fisioter\u00e0pia necessites segons la gravetat. Un diagn\u00f2stic i un tractament adequats eviten que la lesi\u00f3 es cronifiqui. 2. Fisioter\u00e0pia: clau per a la recuperaci\u00f3 La fisioter\u00e0pia ajuda a disminuir [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":21077,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"editor_notices":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-21075","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"_links":{"self":[{"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/posts\/21075","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/comments?post=21075"}],"version-history":[{"count":3,"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/posts\/21075\/revisions"}],"predecessor-version":[{"id":21100,"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/posts\/21075\/revisions\/21100"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/media\/21077"}],"wp:attachment":[{"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/media?parent=21075"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/categories?post=21075"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/tags?post=21075"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}