Como evitar lesões no joelho (6 DICAS ESSÊNCIAS!) – Treino Mestre
O joelho é a articulação mais complexa do corpo humano. Não pelos movimentos que faz, mas pela complexidade da estabilização e principalmente, absorção de impacto que ela produz.
Desta forma, não é de se espantar que as lesões de joelho ocupem um posto de destaque na incidência populacional.
Muitas destas lesões de joelho, tem origem genética. Mas a maioria delas, podem ser evitadas com boas práticas. Há formas de manter seus joelhos saudáveis.
Basicamente, as principais lesões de joelho são:
– Ruptura de ligamentos (cruzado, colateral, etc.);
– Lesão de menisco;
– Condromalácia patelar;
– Luxação patelar.
Cada uma delas tem origens e causas específicas. Porém, a prevenção destas lesões é muito parecida.
Aqui é importante destacar que lesões por impacto, como rompimentos de tendão por choque, não se enquadram nestes elementos. Porém, com boas práticas, conseguimos minimizar este problema!
Prevenir lesões de joelho é possível!
No geral, as lesões de joelho acontecem com base em uma série de situações. Por isso, a prevenção não é isolada, mas sim, um conjunto de boas práticas.
1- Fortalecimento muscular
Esta é a base para evitarmos qualquer lesão articular ou muscular. Músculos mais rígidos e fortes, dão mais estabilidade para as articulações e evitam que elas sejam lesionadas facilmente.
No caso dos joelhos, ao contrário do que muitas pessoas acreditam, não basta apenas fortalecer o quadríceps. Sim, ele também deve ser fortalecido, mas não de forma única.
Os isquiotibiais, juntamente com o tríceps surral (panturrilha), devem ser fortalecidos de forma igual. Caso contrário, você terá um desequilíbrio muscular, que vai acabar trazendo instabilidade articular.
É muito comum, por exemplo, vermos atletas que lesionam o joelho. Muitas vezes, estas lesões não são oriundas da falta de fortalecimento dos quadríceps, mas sim, da falta de fortalecimento dos isquiotibiais e panturrilhas.
Por isso, o fortalecimento deve ser completo. Caso contrário, justamente estes exercícios de fortalecimento, podem ser a base para lesões.
2- Execução dos exercícios correta
Este é um ponto fundamental. Muitas lesões têm como base, movimentos ruins de musculação, por exemplo. Se não forem respeitadas as rotas articulares, se o joelho é exposto há sobrecargas desnecessárias, teremos uma chance muito maior de lesão.
Por exemplo, se você não mantiver o alinhamento articulares do joelho durante os exercícios, as estruturas serão sobrecarregadas de uma forma que no longo prazo, pode ocasionar lesões. Neste caso, o valgo dinâmico é um dos problemas mais comuns.
Durante movimentos como o agachamento, o joelho “gira” para dentro. Isso causa uma sobrecarga imensa nas articulações. Este é um quadro que precisa de um tratamento específico.
Porém, há alguns casos que simples correções na execução dos movimentos, já são mais do que suficientes para que sejam evitadas maiores lesões no joelho. Aqui, o acompanhamento de um bom profissional, faz toda a diferença.
Leia também => A importância de fortalecer o vasto medial para preservar o joelho
3- Carga em excesso
Artigos relacionados
Este é um ponto que complementa o anterior. Uma das formas de evitar lesões de joelho, é usar uma carga adequada para sua individualidade.
Imagine por exemplo, que você tenha uma execução ruim do agachamento, onde seus joelhos são expostos a estímulos lesivos. Agora imagine essa situação, com uma carga alta. Pronto, o problema está criado!
É muito importante que a carga de seus exercícios na musculação, seja muito bem controlada. Caso contrário, seus joelhos são expostos a um estimulo inadequado, que na grande maioria dos casos, gera lesões.
– Mas quanto é a carga adequada?
Este é um ponto fundamental! Afinal, eu tenho uma adequação de carga que é diferente da sua. Histórico de treinamento, fatores genéticos e fisiológicos, idade, sexo e muitos outros fatores tem de ser levados em conta.
Neste caso, o mais inteligente é uma carga progressiva. Ir aumentando a carga dos exercícios, conforme uma periodização bem alinhada.
Desta forma, teremos mais segurança nos movimentos, iremos evitar as lesões de joelho e outras articulações e não teremos uma perda de resultados.
4- Postura adequada
Este é provavelmente, o ponto mais sensível de todos os citados aqui. Muitos desvios posturais podem ocasionar lesões de joelho.
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