4 ejercicios para reducir el dolor de rodilla

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Una de las mejores cosas que puede hacer para reducir el dolor de rodilla es simplemente mantener un estilo de vida activo y saludable . Aunque hay que tener en cuenta que en estos casos, lo ideal es realizar actividades de bajo impacto como andar en bicicleta, caminar rápido o nadar.

Además, debe saber que varios músculos se superponen en la articulación de la rodilla, ya que trabajan juntos para flexionar, extender y estabilizar la rodilla , y por consiguiente la causa exacta del dolor no siempre es obvia.

Sin embargo, lo siguiente es una lista de algunos ejercicios para reducir el dolor de rodilla que pueden ser muy útiles para aliviar el malestar. Le decimos todo lo que necesita saber a continuación!

Los 4 mejores ejercicios para reducir el dolor de rodilla

Ejercicio de 1 Bola

Primero, presentamos un ejercicio para reducir el dolor de rodilla que puede realizar con una pelota de tenis .

Es un movimiento que alivia la tensión tanto en la pantorrilla como en el tendón. Para hacer esto, usted debe sentarse en el suelo y llevar el pie derecho a las nalgas, de modo que su rodilla esté doblada.

Luego mantenga una pelota de tenis debajo de la rodilla derecha, intercalada entre la pantorrilla y el tendón . El objetivo es crear fuerza de compresión tirando de la espinilla por usted.

Luego, gire el pie alternando movimientos circulares para ayudar a crear espacio en la articulación de la rodilla. Recomendamos que continúe hasta que sienta que la tensión en estas áreas se ha aliviado.

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2-Búsqueda de paredes

Luego las sentadillas de pared son otro movimiento interesante para disminuir el dolor de rodilla ya que fortalecen los cuádriceps, los glúteos y muchos otros grupos de músculos pequeños alrededor de las articulaciones de la rodilla, que a su vez ayudan a mantenerlos sanos con el tiempo.

El procedimiento es muy sencillo: párese de espaldas a la pared con los pies separados en el ancho de las caderas. Luego deslice su espalda hacia abajo, como si estuviera sentado en una silla o en cuclillas .

Tenga en cuenta que cuanto más bajo esté con los glúteos, más difícil será el movimiento y más presión sentirá en las rodillas. Lo ideal es mantener la posición durante unos 30 segundos hasta que los músculos estén completamente fatigados.

«Una persona se hace grande midiendo la pequeñez de su dolor»

-Ernst Wiecherte-

3. elevadores de pierna estirada

En tercer lugar, presentamos los elevadores de pierna estirada.  Debe comenzar en el suelo acostado boca arriba , manteniendo una pierna doblada y la otra derecha.

Luego levante la pierna estirada unos centímetros del suelo mientras tensa los músculos del muslo . No olvide mantenerlo en el aire durante unos 10 segundos, luego baje la pierna lentamente y repita con el otro. Siempre que sea posible, trate de evitar los movimientos bruscos y no arquee la espalda.

4 Alargamiento de pantorrilla

Finalmente, presentamos una elongación ideal para reducir el dolor de rodilla.  Consiste en estirar los músculos de la pantorrilla, ya que son muy necesarios para aliviar cualquier dolor que pueda aparecer en las rodillas y, a veces, se descuidan los esfuerzos en esta área.

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Sólo necesita apoyarse en una pared, flexionar su pie derecho apoyándose en la pared al mismo tiempo que su talón está en el suelo . Recuerde que los dedos de los pies deben estar levantados, mientras que el talón debe permanecer en el suelo y la pierna lo más estirada posible.

Luego, inclínese hacia la parte delantera de la pierna, manteniendo el alargamiento en el punto más profundo. Sostenga por 5 segundos antes de aflojar y repita el mismo alargamiento con la pierna izquierda hasta que realice entre 10 y 15 repeticiones en cada pierna.

Finalmente, recuerde que los ejercicios de alivio del dolor de rodilla son ideales para aquellos atletas que experimentan molestias al realizar cualquier tipo de actividad deportiva . Estamos convencidos de que si pruebas los ejercicios durante unas semanas, ¡pronto empezarás a ver los resultados!

Descubre cinco ejercicios que son ideales para las lesiones de rodilla Los ejercicios para las lesiones de rodilla se pueden realizar en casa o incluso durante una pausa en la oficina y son fáciles y efectivos. Leer más «

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