Cómo eliminar el dolor de rodilla con el ejercicio

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Es una de las articulaciones más importantes porque nos permite caminar. También es uno de los más heridos. En este texto, le diremos cómo eliminar el dolor de rodilla con algunos ejercicios.

¿Por qué aparecen los dolores de rodilla?

Una gran parte de la población sufre de dolor de rodilla . No importa si practican deporte o si son sedentarios , si tienen el peso ideal o si son obesos… Esta articulación es una de las que más se deterioran y lesionan debido a nuestros hábitos y actividades diarias.

Entre las principales razones de los problemas o dolor en la rodilla, encontramos:

  1. Practique deportes muy intensamente. Sobrecarga de la junta
  2. Tiene sobrepeso . Las rodillas no soportan los kilos adicionales;
  3. Elige los zapatos equivocados. Si el paso es incorrecto, las rodillas hacen movimientos inapropiados;
  4. Siga ciertos hábitos, como levantarse de una silla rápidamente;
  5. Sufre de artrosis. Algo más común en las personas mayores.

Consejos y ejercicios para reducir el dolor de rodilla

La rodilla es la articulación de las piernas más compleja y, al mismo tiempo, la más castigada. Es esencial fortalecer los músculos que lo rodean ( cuadriceps , pantorrilla y isquiotibial ), para que pueda soportar tensión y peso.

Para las personas sedentarias o que no hacen mucha actividad física, es muy importante comenzar a caminar al menos una o dos veces por semana. Otras opciones son el ciclismo o la natación. La hidrogimnasia o el yoga también pueden ser muy útiles.

Mira también:   ¿La desintoxicación y los jugos funcionales le ayudan a perder peso? Vea cómo y cuándo tomarlos

Cuando se siente dolor de rodilla, la primera reacción es inmovilizar la región. Sin embargo, esto no es recomendable. La articulación necesita algo de «acción», aunque sea leve. Algunos ejercicios que pueden ayudar son:

  1. Elevación de la pierna

Acuéstese boca abajo en la cama o en un colchón y levante las piernas. Necesitan estar tensos. Levante y baje las piernas lentamente, sin flexionar en ningún momento. Repita 10 veces.

Cuando haya dominado el ejercicio, es hora de engordar un poco. Puedes usar algo que tienes en casa, como una bolsa, o ponerte tobilleras si estás en el gimnasio. Esto fortalecerá sus rodillas y piernas.

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  1. Flexión de rodilla

Párese boca abajo en el sofá, cama o colchón, con las piernas estiradas y los brazos al lado del cuerpo. Dobla la pierna izquierda y «apunta» los dedos del pie derecho hacia el cielo.

Levante lentamente la pierna derecha para desengancharla de su soporte, siempre tensa . Mantenga la posición durante diez segundos y descanse. Repita 10 veces y haga lo mismo con la otra pierna.

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  1. Extensión del cuadriceps

Este ejercicio es muy bueno para el dolor de rodilla, ya sea para tratarlo o evitarlo. Siéntese con la espalda recta y las plantas de los pies bien apoyadas en el suelo. Suba la pierna derecha sin estirarla completamente para no sobrecargar la articulación.

Mantenga la postura durante unos segundos y descienda. Haga 15 repeticiones y cambie de pierna. Completa tres juegos de cada lado.

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  1. Extensión isquiotibial

Para hacer este ejercicio, usted debe pararse boca abajo con las piernas estiradas y los brazos al lado del cuerpo. Gire la cabeza hacia los lados para hacerla más cómoda. Levante la pierna derecha tan estirada como sea posible. La idea es que la rodilla se desplace del suelo, pero que la espalda no se doble. Repita 10 veces y cambie de lado.

Mira también:   ¿Cómo podemos luchar contra el sedentarismo?

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  1. Ejercicio con toalla

Es un ejercicio muy efectivo para fortalecer las rodillas . Para comenzar, acuéstese boca abajo con las piernas estiradas. Coloque una toalla doblada debajo de la rodilla derecha y flexione la pierna izquierda.

El movimiento se realiza básicamente con el tobillo . Desengrasar ligeramente el soporte, con las puntas de los dedos hacia arriba. Sostenga por unos segundos y descanse. Repita 10 veces y cambie de lado.

El dolor de rodilla puede ser tratado, pero es muy importante evitarlo también. Para ello, le recomendamos que realice ejercicios de calentamiento y estiramiento. También necesita zapatos que sean adecuados para el uso diario. Además, es esencial tener una rutina de ejercicios, incluso si son ligeros.

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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