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    "slug": "preventing-skiing-related-knee-injuries",
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    "title": {
        "rendered": "Prevenci\u00f3n de lesiones de rodilla relacionadas con el esqu\u00ed"
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        "rendered": "<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1611 alignright\" src=\"https:\/\/chpartnersites.com\/wp-content\/uploads\/sites\/31\/2022\/12\/iStock_000056857672_Small.jpg\" alt=\"iStock_000056857672_Small\" width=\"279\" height=\"186\" \/><\/p>\n<p>\u00bfEst\u00e1s planeando un viaje para ir a esquiar antes de que llegue la primavera? Consulta este art\u00edculo de la\u00a0<a href=\"https:\/\/www.moveforwardpt.com\/Resources\/Detail\/preventing-skiingrelated-knee-injuries\">Asociaci\u00f3n Americana de Fisioterapia<\/a>\u00a0para obtener consejos sobre la prevenci\u00f3n de lesiones de rodilla.<\/p>\n<p>Las lesiones m\u00e1s comunes en el esqu\u00ed ocurren en la extremidad inferior, m\u00e1s com\u00fanmente en la rodilla. La introducci\u00f3n de fijaciones liberables ha disminuido la tasa de fracturas de piernas en un 90% en los \u00faltimos 30 a\u00f1os, pero los esguinces de rodilla (incluidos los desgarros del LCA y\/o del MCL) est\u00e1n en aumento y representan aproximadamente el 30% de todas las lesiones de esqu\u00ed.<\/p>\n<p>La lesi\u00f3n m\u00e1s com\u00fan es la\u00a0<a href=\"https:\/\/www.moveforwardpt.com\/SymptomsConditionsDetail.aspx?cid=8ee88820-a347-43c1-8cca-cd7b5bad4db8\" target=\"_blank\" rel=\"noopener\">Desgarro del ligamento colateral medial (LCM)<\/a>, que generalmente se trata sin cirug\u00eda. En el esqu\u00ed, el MCL a menudo se rompe cuando las puntas de los esqu\u00eds apuntan una hacia la otra en una posici\u00f3n de quitanieves (la posici\u00f3n com\u00fan lenta o de parada) y el esquiador cae por la colina. Los desgarros del MCL son m\u00e1s comunes entre los esquiadores principiantes e intermedios que entre los esquiadores avanzados y de \u00e9lite. Al esquiar, puede prevenir un desgarro del MCL al:<\/p>\n<ul>\n<li>Aseg\u00farese de que su peso est\u00e9 equilibrado cuando est\u00e9 en la posici\u00f3n de quitanieves.<\/li>\n<li>Adherirse a un terreno que es un desaf\u00edo c\u00f3modo pero no abrumador.<\/li>\n<\/ul>\n<p>La segunda lesi\u00f3n m\u00e1s com\u00fan es la\u00a0<a href=\"https:\/\/www.moveforwardpt.com\/Resources\/Detail\/anterior-cruciate-ligament-acl-tear\" target=\"_blank\" rel=\"noopener\">rotura del ligamento cruzado anterior (LCA)<\/a>. Dada la importancia del LCA para la estabilidad funcional de la rodilla, los desgarros del LCA a menudo requieren cirug\u00eda (sin embargo, en algunos casos, los pacientes pueden evitar la cirug\u00eda). Los desgarros del LCA son comunes en los deportes, pero la mayor\u00eda de ellos son el resultado de lesiones &quot;sin contacto&quot;.<\/p>\n<p>Hay dos formas en que los esquiadores se rompen m\u00e1s com\u00fanmente el LCA:<\/p>\n<ul>\n<li>Aterrizar un salto en mala forma. Cuando los esquiadores aterrizan de un salto con su peso hacia atr\u00e1s, de modo que la parte posterior de la bota empuja la pantorrilla, la fuerza del aterrizaje puede desgarrar el LCA. La mejor manera de evitar esta lesi\u00f3n es aprender a aterrizar de manera segura, con el peso hacia adelante, comenzando con saltos simples y avanzando gradualmente hacia saltos m\u00e1s dif\u00edciles.<\/li>\n<li>El fen\u00f3meno del \u201cpie fantasma\u201d a menudo ocurre cuando los esquiadores intentan ponerse de pie para evitar una ca\u00edda inevitable. A medida que el esquiador cae, todo el peso recae en la parte exterior de un esqu\u00ed y los brazos y el tronco giran alej\u00e1ndose de esa pierna. Cuando un esquiador cae en esta posici\u00f3n, el resultado suele ser una lesi\u00f3n del LCA. Evite esta posici\u00f3n y nunca intente ponerse de pie durante una ca\u00edda y acepte una ca\u00edda inevitable. Los esquiadores deben \u201cir\u201d con el impulso de una ca\u00edda y manteniendo una buena t\u00e9cnica de esqu\u00ed.<\/li>\n<\/ul>\n<p>Prevenci\u00f3n de lesiones en las pistas<\/p>\n<ul>\n<li><strong>Recuerda las claves para una t\u00e9cnica de esqu\u00ed eficaz:<\/strong>\u00a0manos y peso hacia adelante, piernas paralelas y caderas, rodillas y tobillos flexionados por igual.<\/li>\n<li><strong>Mant\u00e9ngase en los senderos marcados:<\/strong>\u00a0Salirse del sendero puede llevarlo a un territorio sin arreglar con muchos obst\u00e1culos posibles (como \u00e1rboles y rocas) que pueden contribuir a las lesiones.<\/li>\n<\/ul>\n<p>Prepar\u00e1ndose para las pistas:<\/p>\n<ul>\n<li><strong>Prepara tu cuerpo.<\/strong>\u00a0Unos pocos ejercicios simples (que se enumeran a continuaci\u00f3n) pueden preparar su n\u00facleo y sus extremidades inferiores para esquiar. Tres o cuatro semanas de entrenamiento aer\u00f3bico, como caminar, usar la bicicleta el\u00edptica o andar en bicicleta, pueden ser formas excelentes de ayudarlo a tolerar un d\u00eda completo en las pistas.<\/li>\n<li><strong>Aseg\u00farese de tener el equipo adecuado:\u00a0<\/strong>Aseg\u00farese de que las botas de esqu\u00ed, las fijaciones y el largo del esqu\u00ed sean apropiados para su altura y nivel de habilidad. Usa un casco. Las mu\u00f1equeras son una buena idea si practicas snowboard.<\/li>\n<li><strong>Aprende la t\u00e9cnica adecuada:\u00a0<\/strong>Tome una clase de t\u00e9cnica de esqu\u00ed con un profesional antes de llegar a las pistas.<\/li>\n<li><strong>Descansar:\u00a0<\/strong>Si est\u00e1s cansado, descansa. Las lesiones ocurren m\u00e1s com\u00fanmente cuando los esquiadores est\u00e1n fatigados.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.moveforwardpt.com\/Resources\/Detail\/preventing-skiingrelated-knee-injuries\">Haga clic aqu\u00ed para ver ejercicios para acondicionar su n\u00facleo y extremidades inferiores.<\/a><\/p>",
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        "rendered": "<p>\u00bfEst\u00e1s planeando un viaje para ir a esquiar antes de que llegue la primavera? Consulte este art\u00edculo de la Asociaci\u00f3n Estadounidense de Terapia F\u00edsica para obtener consejos sobre c\u00f3mo prevenir lesiones en la rodilla. El [\u2026]<\/p>",
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