{"id":6563,"date":"2022-03-14T14:31:17","date_gmt":"2022-03-14T14:31:17","guid":{"rendered":"https:\/\/aictive.co\/?p=6563"},"modified":"2022-03-14T14:47:47","modified_gmt":"2022-03-14T14:47:47","slug":"como-disminuir-el-riesgo-de-lesiones-en-el-running","status":"publish","type":"post","link":"https:\/\/blog.aictive.co\/en\/blog\/es\/como-disminuir-el-riesgo-de-lesiones-en-el-running\/","title":{"rendered":"C\u00f3mo disminuir el riesgo de lesiones en el running"},"content":{"rendered":"

El running es un deporte que cada vez ha conseguido m\u00e1s adeptos y la aparici\u00f3n de lesiones en la mayor\u00eda de los casos se debe a errores en las cargas, la planificaci\u00f3n de los entrenamientos, falta de descansos, una inadecuada alimentaci\u00f3n y el uso de calzado inadecuado. Todo esto puede llevar a un desequilibrio en el sistema osteomuscular.<\/span><\/p>\n

\u00bfHas sentido dolor en las rodillas o atr\u00e1s en tus tobillos, que generalmente aparece durante los primeros minutos de la carrera y luego cede cuando ya entraste en calor? \u00bfO una sensaci\u00f3n de agujas en la planta de tus pies?\u00a0<\/span><\/p>\n

Estos son s\u00edntomas de las lesiones m\u00e1s comunes en el running, como la tendinopat\u00eda patelar o del tend\u00f3n de Aquiles, la fascitis plantar, y otras con diversos s\u00edntomas como la periostitis tibial, fracturas por estr\u00e9s y el s\u00edndrome de fricci\u00f3n de la banda iliotibial.<\/span><\/p>\n

\"\"<\/span><\/p>\n

Los factores de riesgo<\/strong><\/p>\n

Dentro de los factores de riesgo que predisponen al corredor a sufrir una lesi\u00f3n podemos distinguir aquellos que dependen del propio deportista (condici\u00f3n f\u00edsica, lesiones previas, t\u00e9cnica de carrera, calzado, recuperaci\u00f3n, alimentaci\u00f3n) y los dependientes del medio en donde se practica la actividad, como la superficie elegida para correr. Es posible que estos factores cada uno por s\u00ed solos no nos lleven a lesionarnos, pero combinados y sumados a un sobre entrenamiento, s\u00ed aumentan el riesgo de sufrir lesiones.\u00a0<\/span><\/p>\n

La evidencia demuestra que la mayor cantidad de lesiones se dan por la sobrecarga de los tejidos, provocada por un exceso de entrenamiento. Es por esto, que la importancia de planificar los d\u00edas de entrenamiento de forma individualizada y los d\u00edas de descanso, los cuales se deben considerar parte del entrenamiento, son fundamentales.<\/span><\/p>\n

Dormir bien, hidratarse lo suficiente antes, durante y posterior al entrenamiento y alimentarse de acuerdo con tus necesidades, son factores fundamentales que ayudan a una recuperaci\u00f3n \u00f3ptima del sistema y una mejor adaptaci\u00f3n al esfuerzo.<\/span><\/p>\n

Realizar un buen calentamiento, que incluya movilidad articular y flexibilidad din\u00e1mica de los tejidos, se recomienda como medida metodol\u00f3gica esencial en los procesos de entrenamiento-competici\u00f3n, ya que producen cambios en las propiedades viscoel\u00e1sticas de los tejidos y mejora de las condiciones metab\u00f3licas.\u00a0 Tambi\u00e9n debemos incluir trabajo de fuerza, de carga m\u00e1xima, de tipo explosiva, y pliom\u00e9trica para mejorar el rendimiento deportivo, ahorrar energ\u00eda al momento de correr y as\u00ed disminuir el riesgo de lesionarnos. Esto debe realizarse con los distintos grupos musculares, no s\u00f3lo de las piernas, sino tambi\u00e9n del tronco y brazos, ya que tienen un rol importante en la t\u00e9cnica de carrera.<\/span><\/p>\n

Otro factor relevante es la variabilidad del entrenamiento. Debido a que cada superficie tiene sus ventajas y desventajas, lo recomendable es utilizar un terreno variado, haciendo la elecci\u00f3n en funci\u00f3n del tipo de entrenamiento a realizar y a las necesidades propias de la carrera. Esto te permitir\u00e1 una mejor adaptaci\u00f3n de los tejidos a los cambios de superficie.\u00a0<\/span><\/p>\n

Uno de los problemas m\u00e1s frecuentes tambi\u00e9n es no tener claro a que categor\u00eda de runner perteneces , principiante, medio o avanzado. Esto no solo depende de tu rendimiento o de cuanta distancia seas capaz de recorrer, sino a tu condici\u00f3n y tus h\u00e1bitos. La plataforma Move Check Running a trav\u00e9s de la inteligencia artificial te permite en 15 minutos tener un an\u00e1lisis de tu estado y esto te ayudar\u00e1 a tener el conocimiento necesario para poder mejorar tu rendimiento y prevenir posibles lesiones.\u00a0<\/span><\/p>\n

Lee tambi\u00e9n: Movimiento e Inteligencia Artificial: la propuesta de Aictive<\/a><\/p>\n

Finalmente queremos recordar que es vital la planificaci\u00f3n y nunca olvidar que el descanso es parte del entrenamiento y\u00a0 tambi\u00e9n lo es seguir una rutina de h\u00e1bitos diarios acorde a la actividad f\u00edsica que se realiza.<\/span><\/p>\n

Revisa las estad\u00edsticas aqu\u00ed<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"

El running es un deporte que cada vez ha conseguido m\u00e1s adeptos y la aparici\u00f3n de lesiones en la mayor\u00eda 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