Cómo evitar las fracturas de tobillo en la práctica deportiva

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Las fracturas de tobillo son bastante comunes en el mundo de los deportes. Incluso se estima que es la fractura la que predomina como motivo principal para que un jugador pierda un valioso tiempo de entrenamiento.

Fracturas de tobillo

El traumatismo de tobillo se produce cuando el hueso está parcial o totalmente roto . Esto puede incluir la tibia, el peroné o ambos. Del mismo modo, los ligamentos externos también pueden verse afectados. Otras lesiones comunes que involucran el tobillo incluyen la ruptura del tendón de Aquiles y la ruptura del túnel tarsiano.

A menudo se pasan por alto pequeños detalles, como el calentamiento o el estiramiento después del ejercicio. Esto no debe ocurrir, ya que el cuerpo del atleta está expuesto a situaciones que merecen un cuidado especial. Por esta razón, necesita tener cuidado al usar su cuerpo en ejercicios de alto impacto.

Atletas, bailarines y atletas buscan mejorar cada día. Sin embargo, esto implica un mayor grado de demanda que podría presentar un mayor riesgo de sufrir un trauma.

Por lo tanto, lo más recomendable es estar siempre atentos a los aspectos que nos ayudan a evitar las fracturas de tobillo. Así que es hora de que notes los siguientes puntos en tu lista mental de cosas importantes:

Músculos fuertes y sanos

En primer lugar, la base para evitar las fracturas de tobillo es tener huesos y músculos fuertes y sanos. Tener huesos que no tienen el calcio necesario para su buen estado hace que sea más probable que sufra un trauma. Por lo tanto, usted debe consumir alimentos ricos en calcio y vitamina D.

Mira también:   Los beneficios de practicar yoga para sus huesos

Al igual que con los huesos, los músculos deben fortalecerse para reducir el riesgo de lesiones. Es importante mencionar que, sin ninguna razón, usted debe realizar ejercicios que no está preparado para hacer.

Eso significa no correr antes de caminar. Hacer cualquier movimiento que su cuerpo no tenga fuerza y resistencia puede ser muy costoso. Es mejor ir despacio pero con seguridad.

Haga estos ejercicios antes de calentar

Hay calentamientos muy exigentes que sirven para preparar el cuerpo para el ejercicio. Sin embargo, se recomienda que, incluso antes del calentamiento, hagamos algunos ejercicios sencillos para dar movilidad a los ligamentos y articulaciones. Por esta razón, consulte los ejercicios para evitar las fracturas de tobillo:

  • Movimientos circulares: Siéntese en el suelo con las piernas extendidas. Ahora cruce uno encima del otro y haga movimientos circulares con el tobillo. Hazlo en el sentido de las agujas del reloj unas 15 veces.
  • Tip of the feet: este ejercicio es característico del baile. Además de prevenir las lesiones de tobillo, también refuerza y da flexibilidad. Párese con las piernas tan anchas como las caderas y las manos a la cintura. Ahora ponte de puntillas, quitando los tacones del suelo.

Es esencial que el tobillo siga la línea recta del pie y que el peso se distribuya entre todos los dedos. Evitar que el peso sea dirigido, debe estar centrado.

  • ABC: Siéntese con la espalda recta y las rodillas extendidas. Ahora mueve los tobillos como si estuvieras escribiendo las letras del alfabeto.
  • Tacones en el suelo: este ejercicio alarga y fortalece el tendón de Aquiles. Es más o menos lo contrario de estar de puntillas. Levante los dedos lo más alto posible del suelo y manténgalos así durante al menos 10 segundos.
  • Equilibrio en una pierna: sostener una pierna también ejercita las piernas, además de los tobillos. Póngase de pie, tome una pierna hacia su pecho y sosténgala por 30 segundos. Probablemente perderá algo de su equilibrio y comenzará a temblar. Esta es una señal de que sus músculos están trabajando, haga su mejor esfuerzo para mantener una buena postura.
Mira también:   Vuelva a correr después de una lesión en la pantorrilla

Cachorro mirando hacia abajo

El yoga tiene una variedad de posturas increíbles para mantener el cuerpo en buenas condiciones. Uno de ellos es perfecto para trabajar el tobillo y evitar fracturas.

Esta posición se llama Adho Mukha Svanasana o como se le llama en inglés: perro mirando hacia abajo. Además, esta postura energiza el cuerpo y mejora el flujo sanguíneo.

Para poner en práctica esta postura, manténgase firme y ponga sus manos en el suelo. Ahora muévase con las manos hasta que pueda simular una’V’ invertida. Mantenga la posición y respire suavemente. Si no eres capaz de hacer que el perro mire hacia abajo; puedes empezar tocando las puntas de tus pies para empezar a adquirir flexibilidad.

Evitar las fracturas de tobillo ahorra dolor y pérdida innecesaria de tiempo. Y, a su vez, los ejercicios para prevenirlos proporcionan beneficios que son excelentes para los atletas.

Si siente dolor constante en los tobillos, no lo ignore. Es mejor acudir a un fisioterapeuta deportivo. Tenga cuidado, no espere sufrir un trauma para implementar estos simples ejercicios!

Aprenda sobre algunos ejercicios que causan lesiones en el gimnasio En este post, conocerás algunos ejercicios que generan lesiones que puedes encontrar en el gimnasio. No le quites ojo de encima! También lee más «

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