Ejercicios para el dolor de rodilla que usted puede hacer en casa

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¿Ha tenido alguna vez dolor de rodilla? Esta es una de las condiciones más incómodas porque termina afectando a casi todas las actividades de nuestra vida diaria. Pero aunque sienta dolor ahora, no todo está perdido: hay ejercicios para el dolor de rodilla que sirven tanto para prevenir como para mejorar un problema existente. Esto es lo que son!

El dolor de rodilla no es exclusivo de las personas mayores. Tampoco es algo que afecte sólo a quienes realizan deportes o actividades físicas. Por el contrario, puede tener causas muy diversas y también consecuencias diferentes según el cuerpo de cada individuo.

Causas más comunes de dolor de rodilla

El origen de un dolor de rodilla puede estar relacionado con diferentes causas. Se pueden dividir en dos tipos: los que se derivan de lesiones y sobrecargas, y los que se relacionan con condiciones médicas específicas o incluso con una predisposición genética.

Lesiones que pueden causar dolor

  • Bursite: es una inflamación en la bursa, una bolsa líquida que actúa como un amortiguador entre los huesos, tendones y músculos. Por lo general, esta inflamación es causada por la presión repetitiva en las rodillas.
  • Rotura de ligamentos: Este tipo de accidente causa sangrado, hinchazón e inestabilidad de la rodilla.
  • Movimiento de la rótula.
  • Fractura de rótula u otros huesos.
  • Gotas o moretones.
  • Síndrome de la banda iliotibial: hay un tendón que se encuentra en la parte externa de la pierna, desde la pelvis hasta la rodilla. Cuando este tejido elástico se inflama o irrita por la fricción contra el hueso, el dolor aparece.
  • Desgaste del cartílago o lesión del menisco: El menisco es un cartílago en forma de C ubicado en la rodilla para amortiguar la articulación de los extremos de los huesos. Hay dos meniscos en cada rodilla. Si alguno de ellos está desgastado, aparece el dolor.
  • Esguince o torceduras musculares: conocida como torsión o estiramiento, la distensión es una ruptura de las fibras musculares y una causa muy común de dolor de rodilla.
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Afecciones médicas que pueden ser una predisposición al dolor de rodilla

  • Artritis.
  • Obesidad.
  • Envejecimiento.
  • Inflamación de los huesos de la rodilla.
  • Inflamación de la articulación de la rodilla.
  • Quiste de Baker.
  • Síndrome o enfermedad de Osgood-Schlatter.

Ejercicios para el dolor de rodilla que ayudan en la prevención

La primera medida que debe tomar cuando aparece un dolor de rodilla es buscar un experto . Puede evaluar las causas y diseñar el tratamiento más apropiado a seguir.

Sin embargo, también podemos tomar algunas medidas para prevenir o aliviar el dolor. Aunque pueda parecer contradictorio, mantenerse activo es una de las mejores maneras de evitar el problema. Con este fin, ahora hablaremos de 5 ejercicios de dolor de rodilla que son muy útiles y que usted puede realizar en su propia casa:

1. Paralelo

El objetivo de este ejercicio es fortalecer las rodillas y los músculos de las piernas. Debe acostarse boca arriba y mantener una postura recta con las piernas estiradas. A continuación, levante ligeramente las piernas para que queden suspendidas en el aire. Mantenga la posición durante unos segundos y luego descanse. Repetir 3 ó 4 veces en el mismo día.

2. La tabla

Con este ejercicio trabajaremos los músculos isquiotibiales. Para hacer esto, debemos acostarnos boca abajo, con las manos extendidas al lado de nuestros cuerpos. Sin forzar demasiado la columna vertebral, levantamos una pierna del suelo, dejándola suspendida en el aire, mientras que la otra sigue estirada en el suelo . Debe mantener la posición durante 10 segundos y luego cambiar la pierna. Se recomienda hacer 5 repeticiones para cada lado.

3. Alargamiento del cuadriceps

El estiramiento permite la liberación de la tensión y mejora la flexibilidad y la resistencia de los músculos alrededor de las rodillas. Esto proporciona mayor estabilidad y disminuye el riesgo de lesiones.

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Un ejercicio clásico para este propósito es pararse y apoyarse contra una pared, o agarrarse a un soporte estable. Luego, debe jalar el pie hacia los glúteos, detrás de la pierna, sosteniendo el tobillo con la mano. La rodilla debe volver al límite de mantener la postura recta. Mantenga esta posición mientras sienta que se estira y luego cambie la pierna. Usted puede hacer 3 series de este estiramiento.

4. Alargamiento posterior de la pantorrilla

El propósito de este ejercicio es el mismo que el del movimiento anterior, el estiramiento. Para hacerlo, usted debe pararse contra una pared, con ambas manos apoyadas. Una pierna permanece flexionada cerca de la pared y la otra se extiende hacia atrás.

Si mueve la cadera hacia adelante, estirando aún más la pierna trasera, sentirá una elongación de la pantorrilla en esa pierna. El pie debe permanecer en el suelo todo el tiempo. Sostenga por 10 segundos. Puede repetir el movimiento entre 7 y 10 veces por pierna.

5. Caminar

Caminar a un ritmo constante -no apaciblemente- es una de las mejores maneras de combatir el estilo de vida sedentario. Con un paseo mantenemos los músculos activos, lo que favorece la estabilidad de las rodillas.

Lo ideal es caminar al menos media hora al día. De esta manera, también quemaremos algunas calorías -al menos parte de nuestro excedente diario de calorías- y contribuiremos al adelgazamiento y a la salud.

Cuidado en nuestra propia casa

Finalmente, también será necesario tomar ciertas precauciones para evitar la aparición de dolor de rodilla. Por ejemplo, siempre es importante calentar antes de comenzar cualquier actividad física, además de estirarse después de terminarla y descansar para evitar la sobrecarga y el sobrepeso en las rodillas . También puede usar vendajes o cintas llamadas Kinesio Taping para aumentar la estabilidad.

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Si el dolor ya ha aparecido, es mejor buscar un especialista. Es probable que indique la aplicación de hielo, analgésicos y antiinflamatorios, además de otras medidas para reducir el dolor y la inflamación y ejercicios claros para el dolor de rodilla.

Como siempre, la prevención es la mejor manera. Si desea mantener sus rodillas sanas o al menos disminuir las posibilidades de problemas, no dude en hacer estos ejercicios para el dolor de rodilla que ayudan a su resistencia y flexibilidad muscular. Por último, recuerde siempre la importancia de una buena nutrición, un estilo de vida saludable y un buen descanso.

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