CÓMO PREVENIR LESIONES AL CORRER

                                            

A unos días de terminar el año, muchos son los que se animan a empezar a hacer ejercicio para comenzar el nuevo año de una manera más saludable. Uno de los deportes más populares es salir a correr, sin embargo gran parte de los nuevos corredores abandonan este ejercicio a los pocos días, mayormente debido a lesiones y dolores.

Las lesiones al empezar a correr son muy comunes y se deben principalmente a: mala pisada, postura inadecuada, zancada demasiado larga, calzado incorrecto, sobrecarga de los tendones debido a movimientos repetidos, terreno inadecuado…

                        

En un artículo reciente, el traumatólogo Carlos Esteve de Miguel explicaba para Europa Press las 8 lesiones más comunes que provoca salir a correr:

  • Tendinitis rotuliana: dolor bajo la rótula al flexionar la rodilla por la inflamación del tendón que une la rótula a la pierna debido a sobrecarga por movimientos repetidos.
  • Tendinitis Aquílea: dolor en el tendón de Aquiles, que está inflamado debido a que los músculos posteriores de la pierna (gemelos y sóleos) tienen poca elasticidad o por correr sobre superficies duras.
  • Rotura fibrilar en los isquiotibiales: dolor en la parte posterior del muslo debido al desgarramiento de las fibras musculares tras el estiramiento fuerte o los tirones violentos.
  • Fascitis plantar: suele molestar por la zona del talón. La fascia plantar recubre la musculatura de la planta del pie y se puede cargar por exceso de impacto al correr o por no usar el calzado adecuado.
  • Periostitis tibial: dolor en la parte interna de la pierna por la inflamación de la membrana que envuelve la tibia; puede deberse a un aumento de la intensidad del ejercicio.
  • Síndrome de la cintilla iliotibial o rodilla del corredor: molestia en la parte externa de la rodilla debido a la inflamación la estructura tendinosa que la conecta la cadera.
  • Fractura por estrés de los metatarsianos: generalmente de los centrales, debido al impacto continuado al correr. Provoca un dolor intenso en la parte anterior del pie.
  • Condromalacia rotuliana: reblandecimiento del cartílago que recubre la rótula por inestabilidad o mala posición de la rótula en su articulación con el fémur.

Aparte de estas 8 lesiones hay otros síntomas que podemos notar al empezar a correr, sobre todo si estamos algo desentrenados: mareos, dolor lumbar, dolor de cabeza, contracturas musculares…

                        

Cómo prevenir las lesiones:

Para prevenir estas y otras lesiones que puedan aparecer al empezar a correr, hay varias medidas que debemos tener en cuenta:

  • Calentar: para evitar lesiones y dolores musculares, es importante empezar con un buen calentamiento de 5-10 minutos. Nos ayuda a preparar la musculatura para el ejercicio y a eliminar el ácido úrico.
  • Estirar: estirar la musculatura antes y después de correr es imprescindible para mantener la elasticidad y prevenir lesiones, contribuyendo así a mejorar el rendimiento físico. Es necesario estirar todas las articulaciones y extremidades (no sólo las piernas) siguiendo un buen plan de estiramientos. El estiramiento requiere su tiempo, siendo lo ideal mantener cada estiramiento medio minuto.
  • Fortalecer la musculatura: es importante combinar el tipo de ejercicio alternando salir a correr con ejercicios de fortalecimiento específicos para reforzar la musculatura más débil y evitar lesiones.
  • Progresión: el nivel de entrenamiento se ha de ir aumentando poco a poco, sin exigir ritmos o distancias imposibles desde el primer día.
  • Elegir un terreno adecuado: los terrenos duros como el asfalto no son buenos porque aumenta el impacto sobre nuestras articulaciones, son mejores los terrenos blandos como la hierba o la tierra, ya que amortiguan nuestra pisada. Además, es mejor elegir un terreno con pocas pendientes para evitar el sobreesfuerzo de los tendones.
  • Controlar la longitud de la zancada: cuanto mayor es la zancada, mayor es el impacto sobre el cuerpo.
  • Comenzar caminando deprisa: es mejor empezar caminando deprisa e ir aumentado el ritmo, alternando la marcha rápida con el trote.
  • Beber suficiente agua: ya sin hacer ejercicio es importante beber en torno a los 2 litros de agua, si además hacemos ejercicio hay que aumentar ligeramente esta cantidad para recuperar lo que perdemos al correr.
  • Elegir el calzado adecuado: es imprescindible utilizar el tipo correcto de zapatillas deportivas para correr, deben adaptarse a cada tipo de pie y estilo de carrera. 
  • Hielo: el hielo disminuye la inflamación. Si notas molestias al empezar a salir a correr ponerte hielo local durante 15 minutos contribuye a aliviar los síntomas.
  • Plantillas/biomecánica de la pisada: si a pesar de estirar y preparar la musculatura y de utilizar el calzado adecuado sigues notando dolor al correr, es interesante acudir a tu podólogo para realizar un estudio de la pisada por si fuera necesario el uso de plantillas específicas.
  • Chequeo médico: si tienes más de 40 años, sobrepeso, una enfermedad crónica o no has hecho ejercicio desde hace tiempo, debes acudir a tu médico para hacerte un chequeo cardiovascular antes de empezar a correr para prevenir posibles complicaciones.
  • Fisioterapia: es importante que realices revisiones periódicas con tu fisioterapeuta para mantener tu musculatura relajada y en forma.
  • Quiropráctica: la Quiropráctica mantiene tus articulaciones en su correcta alineación, liberando al cuerpo de interferencias en el Sistema Nervioso. Entre otros beneficios para los corredores, la Quiropráctica: mantiene la postura más erguida, aumenta el rango de movimiento de las caderas, elimina los bloqueos lumbares (los bloqueos lumbares afectan al rendimiento del corredor), previene lesiones articulares y musculares y  mejora el rendimiento físico.

¿Has empezado a correr recientemente o eres ya un corredor experimentado? ¿Conocías los beneficios de la Quiropráctica? Cuéntanos tu experiencia y si tienes alguna pregunta, no dudes en consultarnos o pedir una cita en nuestro Centro.

 

 

                                            

A few days about to finish the year, many people decide to begin exercising for starting the new year healthier. One of the most popular sports is running. Anyway a significant portion of the new runners give up this exercise few days later, mainly due to injuries and pain.

Injuries are very frequent when we start running, mostly due to: an incorrect footstep, a bad posture, a too long stride, inadequate sports shoes, an overload of tendons due to repetitive movements, inadequate ground…

                        

In a recent article, the orthopedic surgeon Carlos Esteve de Miguel explained to Europa Press the 8 more common injuries provoked by running:

  • Patellar tendonitis: pain under the patella while flexing the knee caused by the inflammation of the tendon that join the patella with the leg, produced by repetitive movements.
  • Achilles tendonitis: the Achilles’ tendon hurts because it is inflamed as a result of the posterior muscles of the leg having a low elasticity or due to running over hard surfaces.
  • Hamstrings’ sinew tear: the posterior part of the thigh hurts because of a muscle sinew tear after a heavy stretching or violent pullings.
  • Plantar fasciitis: usually, it hurts on the heel area. The plantar fascia covers the foot sole’s muscles and it can be contracted due to excessive stress while running or because of not wearing the adequate sports shoes.
  • Tibial periostitis: pain on the internal area of the leg as a result of the inflammation of the membrane that involves the tibia; this may be due to an increased sport intensity.
  • Iliotibial band syndrome: the external area of the knee hurts due to the inflammation of the tendon structure that join it with the hip.
  • Metatarsus stress fractures: especially central metatarsus, because of the continued impacts while running. It causes severe pain on the anterior area of the foot.
  • Chondromalacia patellae: it is a softening of the cartilage that involves the patella as a consequence of an instability or a bad position of the same in its joint with the femur.

In addition of these 8 injuries, there are other symptoms that we can feel when we start running, especially if we are not trained: dizziness, lumbar pain, headache, muscles contractures…

                        

How to prevent such injuries:

To prevent these and others injuries which may appear while start running, there are some actions that we have to consider:

  • To warm up: to avoid injuries and muscles’ pain, it is important to start warming up during 5-10 minutes. It helps us to prepare the muscles for exercising and to remove uric acid.
  • To stretch: it is essential to stretch the muscles before and after running to maintain the elasticity and to prevent injuries, thus contributing to improve the physical performance. It is necessary to stretch all joints and extremities (not only legs), following a good stretching plan. To stretch requires to spend time, keeping the stretching during 30 seconds
  • To strengthen the musculature: it is important to combine the kind of exercises alternating running with strengthening specific exercises, for enhancing the weak musculature and avoiding injuries.
  • Progression: the level of the training has to be increased slowly, without demanding ourselves impossible running paces or high distances from the first day.
  • To choose an adequate ground: hard surfaces like asphalt are no good for running because the impact on the joints increases. Soft grounds like grass or dirt-paths are better because they cushion the footstep. In addition, it is better to choose a land with few slopes to avoid the overeffort of the tendons.
  • To control the stride length: the longer the stride is, the greater is the impact on the body.
  • To start walking fast: it is better to start walking fast and to increase the pace slowly, alternating fast march with trot.
  • To drink enough water: even if we do not make any exercise it is important to drink more or less 2 litres of water. If we exercise, we have to increase a bit this quantity to restore the liquid that we lost running.
  • To choose the adequate sport shoes: it is essential to wear the adequate sport shoes to run. They should adapt to each kind of foot and racing style.
  • Ice: ice decreases swelling. If you feel pain during first days when starting running, to put some ice on the pain area during 15 minutes. It contributes to alleviate the symptoms.
  • Shoes’ insoles/biomechanical of the footstep: if you are stretching and strengthening the muscles and wearing the adequate shoes, but you still feel pain while running, it is interesting to go to your podiatrist in order to make a footstep study because you may need specific shoes’ insoles.
  • Medical check: if you are older than 40, have overweight, have any chronic disease or you didn’t make exercise from a long time ago, you should go to your medicine doctor to make a cardiovascular check before starting running; for preventing any possible complications.
  • Physiotherapy: it is important to realize that periodical checks of your muscles are needed with your physiotherapist, to keep your musculature relaxed and healthy.
  • Chiropractic: Chiropractic keeps your joints in the correct alignment, avoiding the interferences in our Nervous System. Some of the benefits of the Chiropractic treatment for runners are: maintaining upright position, increasing the range of motion of the hips, avoiding the lumbar subluxations (lumbar subluxations affect to a runner’s performance), preventing joint and muscles’ injuries and improving the physical performance.

Have you started running recently or are you an experienced runner? Do you know the Chiropractic’s benefits over runners? Tell us your experience and if you have any questions, do not doubt in consulting us or asking for an appointment.

 

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