Descubra cinco ejercicios que son ideales para las lesiones de rodilla

¡Comparte!

Los ejercicios para las lesiones de rodilla pueden realizarse en casa o incluso durante una pausa en la oficina . De hecho, son fáciles, efectivos y prácticos, y, en la mayoría de los casos, no requieren ningún equipo especial.

Por lo tanto, si usted ha tenido un accidente, una lesión, o simplemente siente dolor en la rodilla, este artículo es perfecto para usted.

Lo primero que debe tener en cuenta es que los ejercicios para las lesiones de rodilla deben realizarse lentamente, para aumentar gradualmente el número de repeticiones y esfuerzos a medida que los músculos se fortalecen y usted avanza en la recuperación.

También, recuerde que una vez terminado, es necesario incluir algunos ejercicios ligeros de estiramiento para ayudar a prevenir que los músculos se vuelvan locos. Recomendamos ejercitar las rodillas cada dos días para descansar los músculos doloridos.

Cinco ejercicios ideales para lesiones de rodilla

La siguiente es una lista de ejercicios para las lesiones de rodilla. Esperamos que sean de gran ayuda y que los incluya en su entrenamiento de recuperación!

1. Acérquese

El primer ejercicio para ayudarle a fortalecer los músculos de sus piernas es subir el escalón, ya que son excelentes para entrenar sus isquiotibiales y cuádriceps. Además, ayudan a aumentar el poder y la coordinación de los músculos de las piernas al usar el peso corporal como resistencia.

Para este ejercicio, todo lo que necesitas es una escalera. Mire hacia la escalera con su pie derecho. Una vez que haya terminado, debe repetir el movimiento con el pie izquierdo.

Mira también:   4 razones para leer las etiquetas de los alimentos

Recomendamos continuar con este movimiento durante 30 segundos, incluyendo otros 20 segundos de descanso. Para completar el ejercicio, debe hacer un total de 3 series.

2. Elevación de pantorrillas

El levantamiento de pantorrillas se puede hacer de pie frente a una silla resistente u otros soportes, como el respaldo de un sofá o una barra de soporte en el gimnasio. El ejercicio consiste en levantar ligeramente un pie del suelo, con todo el peso soportado por el otro pie.

Para continuar con el ejercicio, simplemente debe levantar los talones lo más alto posible y luego bajarlos hasta la posición inicial. Trate de hacer 3 series de 10 a 15 repeticiones.

3. Elevación lateral de la pierna

Este es un ejercicio que fortalece los cuádriceps, que son los músculos que se encuentran en la región anterior del muslo.

Para hacer este ejercicio, debe acostarse boca arriba, en el suelo o en la cama, con los brazos relajados al lado del cuerpo y los dedos de los pies hacia arriba . Para lograr esto, mantenga la pierna estirada mientras aprieta los músculos y levántelos lentamente varios centímetros.

Una vez que usted tiene una pierna levantada, debe contraer la región del estómago y empujar hacia abajo la parte baja de la espalda. Luego mantenga esta posición y cuente hasta 5 para bajar la pierna lo más lentamente posible. Debe realizar 4 repeticiones y hacer lo mismo con la otra pierna para finalizar el ejercicio.

4. -Media cuclillas

Para fortalecer las rodillas, el medio de postura en cuclillas es un ejercicio ideal que se puede realizar al final del proceso de recuperación.

Mira también:   Obesidad y sobrepeso: diferencias y similitudes

Como ejercicio, fortalece los músculos de los muslos, junto con las nalgas. Tenga en cuenta que ponerse en cuclillas es perfecto para fortalecer las piernas y aumentar el rango de movimiento de las articulaciones de las rodillas.

Para practicar la postura en cuclillas, debe comenzar con los pies separados a la anchura de los hombros y estirar los brazos hacia adelante. Flexione lentamente las rodillas hasta que esté medio sentado. Recomendamos que mantenga esta posición durante 5 segundos.

Si lo consideras apropiado, puedes empezar con 3 series de 10 repeticiones para no sobrecargarte. Incluso puede confiar en una silla para mantener el equilibrio.

Finalmente, recuerda que debes mantener la espalda recta y el pecho levantado durante el ejercicio además de evitar inclinarte hacia adelante.

5. Presión en la pierna

El último ejercicio que presentamos es ideal para hacer en el gimnasio. De hecho, te permite añadir pesos para fortalecer los músculos de tus piernas.

Para ello, debe sentarse en un dispositivo de presión de piernas con la espalda y la cabeza apoyadas en el soporte , además de colocar los pies en el plato. Tenga en cuenta que puede ajustar el asiento para que sea más cómodo.

El ejercicio consiste en empujar lentamente la placa lejos de usted hasta que sus piernas estén extendidas. Doble las rodillas y vuelva a la posición inicial. Pruebe 3 series de 10 a 15 repeticiones. No olvide pedirle ayuda a un miembro del personal del gimnasio la primera vez que haga este ejercicio.

Finalmente, debe tener en cuenta que los ejercicios para las lesiones de rodilla nunca deben causar dolor o empeorar la lesión. Además, recuerde que después del entrenamiento, el dolor muscular es normal. Si detecta alguna irregularidad o molestia, le recomendamos que acuda a su médico.

Mira también:   Descubre qué es la fisioterapia deportiva y sus beneficios

Ejercicios para el dolor de rodilla que puede hacer en casa Las rodillas son un punto de articulación muy propenso a doler, pero podemos prevenir esta situación con estos ejercicios para el dolor de rodilla. Leer más «

161 comentarios en “Descubra cinco ejercicios que son ideales para las lesiones de rodilla”

  1. Definitely believe that which you stated. Your favorite reason appeared to be on the internet the simplest thing to be aware of. I say to you, I definitely get irked while people consider worries that they just don’t know about. You managed to hit the nail upon the top as well as defined out the whole thing without having side-effects , people can take a signal. Will probably be back to get more. Thanks|

  2. We are a group of volunteers and opening a brand new scheme in our community.
    Your website provided us with useful info to work
    on. You’ve performed an impressive process and our whole community will probably be thankful to you.

  3. It is the best time to make some plans for the future and it is time to
    be happy. I’ve read this submit and if I may I
    want to suggest you some interesting things or suggestions.
    Maybe you can write next articles referring to this article.
    I desire to learn more things approximately it!

  4. I am the owner of JustCBD company (justcbdstore.com) and am aiming to develop my wholesale side of company. I really hope that anybody at targetdomain is able to provide some guidance ! I thought that the most ideal way to accomplish this would be to talk to vape stores and cbd retailers. I was really hoping if someone could recommend a trustworthy website where I can purchase Vape Shop Business Mailing List I am already checking out creativebeartech.com, theeliquidboutique.co.uk and wowitloveithaveit.com. Not exactly sure which one would be the most suitable solution and would appreciate any support on this. Or would it be easier for me to scrape my own leads? Ideas?

  5. I’m amazed, I have to admit. Seldom do I encounter a blog that’s both equally educative and engaging, and without a doubt, you’ve hit the nail on the head. The issue is something too few men and women are speaking intelligently about. I am very happy I came across this during my search for something concerning this.

  6. Having read this I thought it was extremely enlightening. I appreciate you spending some time and effort to put this short article together. I once again find myself personally spending a significant amount of time both reading and commenting. But so what, it was still worthwhile!

  7. Hey! I know this is kinda off topic but I was wondering which blog platform are you using
    for this site? I’m getting sick and tired
    of WordPress because I’ve had issues with hackers and I’m looking
    at alternatives for another platform. I would
    be great if you could point me in the direction of a good platform.

  8. Aw, this was an incredibly good post. Spending some time and actual effort to create a very good article… but what can I say… I put things off a whole lot and never seem to get anything done.

  9. I’m more than happy to uncover this website. I want to to thank you for your time for this particularly wonderful read!! I definitely loved every little bit of it and I have you saved as a favorite to look at new stuff in your site.

  10. I blog quite often and I seriously appreciate your information. The article has truly peaked my interest. I’m going to book mark your blog and keep checking for new information about once per week. I opted in for your RSS feed too.

  11. Pretty section of content. I just stumbled upon your
    website and in accession capital to assert that I
    acquire actually enjoyed account your blog posts.
    Any way I’ll be subscribing to your augment and even I achievement you access consistently rapidly.

  12. Everything is very open with a really clear description of the issues. It was definitely informative. Your site is very useful. Thank you for sharing!

  13. I have to thank you for the efforts you have put in writing this website. I am hoping to view the same high-grade blog posts by you in the future as well. In truth, your creative writing abilities has motivated me to get my own site now 😉

  14. I like what you guys tend to be up too. This kind of clever work and exposure!
    Keep up the very good works guys I’ve incorporated you guys to our
    blogroll.

  15. Hi, I do believe this is a great web site. I stumbledupon it 😉 I’m going to revisit yet again since i have saved as a favorite it. Money and freedom is the greatest way to change, may you be rich and continue to help others.

  16. Next time I read a blog, I hope that it doesn’t fail me just as much as this particular one. After all, I know it was my choice to read through, however I really thought you’d have something useful to talk about. All I hear is a bunch of whining about something you could fix if you were not too busy looking for attention.

  17. Oh my goodness! Awesome article dude! Thank you so much, However I am experiencing troubles with your RSS. I don’t understand why I am unable to subscribe to it. Is there anybody having the same RSS problems? Anybody who knows the answer can you kindly respond? Thanx!!

  18. Hi, I do think this is an excellent web site. I stumbledupon it 😉 I may revisit once again since I bookmarked it. Money and freedom is the greatest way to change, may you be rich and continue to guide others.

  19. After looking at a handful of the articles on your blog, I really appreciate your way of writing a blog. I added it to my bookmark site list and will be checking back in the near future. Take a look at my web site as well and let me know what you think.

  20. May I just say what a comfort to uncover somebody who genuinely understands what they’re discussing online. You actually know how to bring an issue to light and make it important. More and more people really need to look at this and understand this side of the story. I was surprised you are not more popular because you most certainly have the gift.

  21. When I originally commented I seem to have clicked on the -Notify me when new comments are added- checkbox and now each time a comment is added I get 4 emails with the same comment. Perhaps there is a way you can remove me from that service? Kudos!

  22. I’d like to thank you for the efforts you’ve put in penning this site. I’m hoping to view the same high-grade content from you in the future as well. In truth, your creative writing abilities has encouraged me to get my own blog now 😉

  23. After I initially commented I appear to have clicked the -Notify me when new comments are added- checkbox and from now on whenever a comment is added I receive four emails with the exact same comment. There has to be an easy method you can remove me from that service? Thanks!

  24. Good day! I just would like to give you a huge thumbs up for your excellent information you’ve got right here on this post. I’ll be coming back to your web site for more soon.

  25. Hi, I do think this is an excellent website. I stumbledupon it 😉 I will return yet again since I bookmarked it. Money and freedom is the best way to change, may you be rich and continue to help other people.

  26. Right here is the perfect website for anyone who really wants to find out about this topic. You know so much its almost hard to argue with you (not that I personally will need to…HaHa). You certainly put a new spin on a topic that’s been discussed for ages. Excellent stuff, just great!

  27. Hello! This post could not be written any better! Reading through this post reminds me of my good
    old room mate! He always kept talking about this.

    I will forward this write-up to him. Fairly certain he will have a good
    read. Thank you for sharing!

  28. Howdy, I do think your blog could possibly be having internet browser compatibility problems. Whenever I take a look at your web site in Safari, it looks fine however, when opening in Internet Explorer, it has some overlapping issues. I just wanted to provide you with a quick heads up! Aside from that, fantastic blog!

  29. Pretty nice post. I just stumbled upon your blog and wished to say that I’ve really enjoyed
    browsing your blog posts. In any case I’ll be subscribing to your feed and I hope you write again very soon!

  30. Hi, I do think this is an excellent blog. I stumbledupon it 😉 I am going to return yet again since I book-marked it. Money and freedom is the best way to change, may you be rich and continue to guide other people.

  31. Hi, I do believe this is a great web site. I stumbledupon it 😉 I will revisit once again since I book marked it. Money and freedom is the greatest way to change, may you be rich and continue to guide other people.

  32. Oh my goodness! Amazing article dude! Thank you so much, However I am experiencing issues with your RSS. I don’t know the reason why I am unable to subscribe to it. Is there anybody else getting similar RSS problems? Anybody who knows the solution will you kindly respond? Thanx!!

  33. The next time I read a blog, I hope that it won’t fail me as much as this particular one. After all, Yes, it was my choice to read through, nonetheless I genuinely thought you would probably have something interesting to say. All I hear is a bunch of complaining about something that you can fix if you were not too busy searching for attention.

  34. I must thank you for the efforts you have put in penning this blog. I am hoping to see the same high-grade content by you in the future as well. In truth, your creative writing abilities has motivated me to get my own blog now 😉

  35. You’re so awesome! I don’t suppose I have read a single thing like this before. So wonderful to find somebody with some original thoughts on this subject. Seriously.. thanks for starting this up. This web site is one thing that is required on the internet, someone with a bit of originality!

  36. I seriously love your site.. Pleasant colors & theme. Did you develop this website yourself? Please reply back as I’m hoping to create my own personal site and want to know where you got this from or exactly what the theme is named. Kudos!

  37. What’s Going down i’m new to this, I stumbled upon this I’ve found It absolutely useful and it has aided me out loads. I’m hoping to give a contribution & help different users like its aided me. Great job.|

  38. My developer is trying to convince me to move to .net from PHP. I have always disliked the idea because of the costs. But he’s tryiong none the less. I’ve been using WordPress on several websites for about a year and am concerned about switching to another platform. I have heard great things about blogengine.net. Is there a way I can transfer all my wordpress posts into it? Any kind of help would be greatly appreciated!|

  39. I used to be very pleased to find this net-site.I needed to thanks in your time for this glorious read!! I positively enjoying each little little bit of it and I’ve you bookmarked to take a look at new stuff you blog post.

  40. Great goods from you, man. I’ve understand your stuff previous to and you are just too magnificent. I really like what you’ve acquired here, certainly like what you are saying and the way in which you say it. You make it entertaining and you still take care of to keep it smart. I can’t wait to read much more from you. This is actually a great site.|

  41. We retain listening towards information converse with regards to getting cost-free on the internet give capabilities so I are actually looking for close to for that absolute best how does someone obtain one.

  42. I discovered your website site on the search engines and check many of your early posts. Keep up the top notch operate. I just now additional increase Feed to my MSN News Reader. Looking for forward to reading a lot more within you at a later date!…

  43. I’ve been browsing online more than 4 hours today, yet I never found any interesting article like yours. It is pretty worth enough for me. In my opinion, if all website owners and bloggers made good content as you did, the web will be much more useful than ever before.|

  44. There are various posts on the market near this, I think taking there reference could experience chose to make this spot or article really informative. Practical goal expression this post is unhealthy. Simply I have to pronounce that this info provided here was unique, merely to make it more near complete, supporting compared to other former information will get been actually good. The points you get touched here’s important, thus I most certainly will spot some of the information here to build this actually beneficial to entirely the newbie’s here. Appreciate your these records. Actually helpful!

  45. Together with almost everything that appears to be developing within this specific area, all your opinions tend to be rather exciting. However, I am sorry, because I can not subscribe to your whole suggestion, all be it exciting none the less. It would seem to everybody that your opinions are actually not entirely justified and in reality you are generally yourself not even fully certain of the assertion. In any event I did take pleasure in reading it.

  46. Terrific post however I was wondering if you could write a litte more on this subject? I’d be very thankful if you could elaborate a little bit further. Many thanks!

  47. Can I simply say what a relief to find somebody who actually is aware of what theyre talking about on the internet. You definitely know the way to bring an issue to mild and make it important. Extra folks must read this and perceive this aspect of the story. I cant consider youre not more popular since you positively have the gift.

  48. Attractive portion of content. I just stumbled upon your weblog and in accession capital to assert that I acquire actually loved account your weblog posts. Any way I will be subscribing on your feeds and even I success you access constantly rapidly.

  49. I enjoy your blog site.. good shades & topic. Would you actually style and design this site oneself or maybe did a person bring in help to do it for you personally? Plz respond seeing that I!|m seeking to design my personal web site and also want to understand exactly where you got that through. thank you

  50. After looking at a handful of the blog posts on your web page, I honestly like your technique of writing a blog. I book marked it to my bookmark site list and will be checking back soon. Please visit my website too and let me know what you think.

  51. I just like the helpful information you provide to your articles. I’ll bookmark your weblog and check again right here frequently. I’m rather certain I will learn many new stuff proper right here! Good luck for the following!

  52. Hi, I do believe this is a great website. I stumbledupon it 😉 I will come back yet again since i have book-marked it. Money and freedom is the greatest way to change, may you be rich and continue to help other people.

  53. hi!,I love your writing very much! proportion we communicate more about your article on AOL? I require a specialist on this house to unravel my problem. Maybe that’s you! Having a look ahead to look you. |

  54. Hello there, I do believe your blog might be having browser compatibility issues. When I look at your blog in Safari, it looks fine but when opening in IE, it has some overlapping issues. I merely wanted to provide you with a quick heads up! Aside from that, excellent website!

  55. My brother suggested I might like this web site. He was totally right. This post actually made my day. You cann’t imagine simply how much time I had spent for this information! Thanks!

  56. Good post. I learn something totally new and challenging on sites I stumbleupon every day. It’s always exciting to read through content from other authors and use a little something from other web sites.

  57. This is a great tip particularly to those new to the blogosphere. Short but very accurate information… Thanks for sharing this one. A must read post!

  58. I precisely desired to thank you so much again. I am not sure what I could possibly have sorted out in the absence of the actual recommendations revealed by you regarding this topic. Certainly was a troublesome difficulty in my position, but viewing the specialised way you managed the issue took me to cry over fulfillment. Now i am happy for this work and even have high hopes you really know what a great job you have been accomplishing teaching people today by way of a blog. I’m certain you have never met all of us.

  59. This could be the proper weblog for everyone who is really wants to find out about this topic. You know a great deal of its practically not easy to argue to you (not too I just would want…HaHa). You actually put a whole new spin over a topic thats been revealed for decades. Excellent stuff, just wonderful!

  60. You are so interesting! I do not believe I have read something like that before. So great to find another person with a few unique thoughts on this subject matter. Seriously.. thank you for starting this up. This site is something that’s needed on the internet, someone with a little originality!

  61. Howdy! I could have sworn I’ve visited your blog before but after looking at many of the posts I realized it’s new to me. Nonetheless, I’m definitely happy I found it and I’ll be bookmarking it and checking back often!|

Deja un comentario

shares