El dolor de rodilla es uno de los gajes de ser aficionado a correr. Al practicar este deporte el impacto que sufre nuestro cuerpo en cada paso que damos es más notorio sobre la rodilla que es la que se encarga de distribuir el peso por el resto del cuerpo.
Con la intensión de dar recomendaciones prácticas para que no dejes de ejercitarte y al mismo tiempo protejas tu integridad física sin sacrificar la actividad que más te gusta haciéndolo de forma Sana y segura.
La relación entre correr y la salud de tus rodillas
Dolor de rodilla es de lo más común que reportan las personas que corren de manera regular, es la parte que sufre mayor impacto es y por eso que es de suma importancia tomar las precauciones para maximizar tu rendimiento y minimizar lesiones permanentes.
El dolor de rodilla es lo más prominente al practicar este deporte no obstante no significa que otras partes del nuestro cuerpo están expuestas a lesiones, tales como:
- Pies
- Tobillos
- Pierna inferior
- Cadera
- Tendón de Aquiles
Por ende, es importante sabes cuales son las mejores técnicas para proteger todo nuestro cuerpo y seguir haciendo lo que nos gusta.
Técnicas para correr sin dolor de rodilla
Las siguientes recomendaciones son intencionadas para esas personas que corren y sufren de esta aflicción y deberían de tomarlas en cuenta antes de seguir adelante con su práctica del deporte. Y protegerse efectivamente:
1. Incrementos lentos y seguros
No todos los practicantes del deporte se encuentran en el mismo nivel de para los corredores que apenas incursionan son lo que más ejercer los cuidados. Tomando en cuenta que el cuerpo necesita tiempo para adaptarse a cualquier régimen es de suma importancia incrementar la intensidad de forma lenta.
Las lesiones ocurren cuando nos esforzamos de más, cuando excedemos nuestros límites de una manera brusca, la clave es moderar la velocidad y hacer incrementos haciendo caso a lo que nuestro cuerpo nos permite.
2. Constancia semanal
Para evitar el dolor de rodilla al correr se recomienda acostumbrar al cuerpo primero, ser contante con la rutina. Para optimizar se recomienda no entrenar diario, solo practicar de tres a cuatro veces en la misma semana de manera lenta sin excederse.
Al entrenar de esta manera le das oportunidad a tus músculos y articulaciones de acostumbrarse a la rutina y demanda de energía y fuerza. El secreto de un deportista es la constancia y el respeto a su cuerpo.
3. Incrementa la frecuencia de tus pasos
Una de las mejores formas de correr sin sentir dolor de rodilla incrementar la cantidad de pasos que das por minuto a la hora de correr. Al poner en práctica esta técnica le estamos indicando a nuestro cuerpo que es necesario reducir la zancada. Por ende, minimiza el impacto en tus rodillas y evitarás lesiones.
Algunos estudios infieren que, si damos menos pasos por minuto, requerimos más esfuerzo de las rodillas. Por lo tanto, es mejor dar pasos cortos y más frecuentes que dar pasos largos con mayor impacto.
4. Flexión de rodillas
Hacer flexión de rodilla el pisar es de lo más importante que tienes que hacer para correr sin sentir dolor de rodilla, exponiendo a la coyuntura a menor intensidad de impacto y reduce la posibilidad de lesión en la estructura ósea y articular. Tener las rodillas rectas se tiene que evitar en todo momento al estar flexionadas. Aseguras de que tus músculos amortiguarán mejor cada impacto contra el suelo.
5. Trabaja tu fuerza abdominal
Se recomienda que no solo se trabaje el aspecto cardiovascular si no también es importante ejercitar la zona abdominal, complementa tu entrenamiento con ejercicios que tonifica tu abdomen ya que es el centro de gravedad a la hora de correr.
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