{
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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=\"alignright  wp-image-1834\" src=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2022\/11\/iStock_000056857672_Small.jpg\" alt=\"iStock_000056857672_Small\" width=\"310\" height=\"206\" \/><\/p>\n<p>\u00bfEst\u00e1s planeando un viaje para ir a esquiar antes de que llegue la primavera? Mira este art\u00edculo del <a href=\"https:\/\/www.moveforwardpt.com\/Resources\/Detail\/preventing-skiingrelated-knee-injuries\">Asociaci\u00f3n Americana de Terapia F\u00edsica<\/a> para obtener consejos sobre c\u00f3mo prevenir lesiones de rodilla.<\/p>\n<p>Las lesiones m\u00e1s comunes en el esqu\u00ed ocurren en las extremidades inferiores, m\u00e1s com\u00fanmente en la rodilla. La introducci\u00f3n de fijaciones liberables ha disminuido la tasa de fracturas de piernas en 90% en los \u00faltimos 30 a\u00f1os, pero los esguinces de rodilla (incluidos los desgarros del ligamento cruzado anterior y\/o del ligamento colateral medial) est\u00e1n aumentando 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 noreferrer\">rotura del ligamento colateral medial (MCL)<\/a>, que normalmente se trata sin cirug\u00eda. En el esqu\u00ed, el MCL a menudo se rompe cuando las puntas del esqu\u00ed apuntan entre s\u00ed en una posici\u00f3n de quitanieves (la posici\u00f3n com\u00fan de desaceleraci\u00f3n o parada) y el esquiador cae cuesta abajo. Los desgarros del LCM 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 ligamento colateral medial de la siguiente manera:<\/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>Mantenerse en un terreno que sea 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 noreferrer\">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 suelen romper el ligamento cruzado anterior:<\/p>\n<ul>\n<li>Realizar un salto en mala forma. Cuando los esquiadores aterrizan de un salto con el peso hacia atr\u00e1s, de modo que la parte posterior de la bota empuja la pantorrilla, la fuerza del aterrizaje puede romper el ligamento cruzado anterior. La mejor manera de evitar esta lesi\u00f3n es aprender a aterrizar de forma segura, con el peso hacia adelante, comenzando con saltos simples y avanzando gradualmente a saltos m\u00e1s dif\u00edciles.<\/li>\n<li>El fen\u00f3meno del \u201cpie fantasma\u201d ocurre a menudo cuando los esquiadores intentan ponerse de pie para evitar una ca\u00edda inevitable. Cuando el esquiador cae, todo el peso va a 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 ligamento cruzado anterior. Evite esta posici\u00f3n al no intentar nunca ponerse de pie durante una ca\u00edda y aceptar 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>Prevenir 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 se\u00f1alizados:<\/strong>\u00a0Salirse del sendero puede llevarlo a un territorio poco cuidado con muchos posibles obst\u00e1culos (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 cuantos ejercicios sencillos (enumerados a continuaci\u00f3n) pueden preparar el n\u00facleo y las extremidades inferiores para esquiar. Tres o cuatro semanas de entrenamiento aer\u00f3bico, como caminar, hacer el\u00edptica o andar en bicicleta, pueden ser formas excelentes de ayudarte 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 la longitud del esqu\u00ed sean adecuadas y apropiadas para su altura y nivel de habilidad. Usa un casco. Las mu\u00f1equeras son una buena idea si practicas snowboard.<\/li>\n<li><strong>Aprenda la t\u00e9cnica adecuada:\u00a0<\/strong>Toma una clase de t\u00e9cnica de esqu\u00ed con un profesional antes de salir a las pistas.<\/li>\n<li><strong>Descansar:\u00a0<\/strong>Si est\u00e1s cansado, descansa. Las lesiones ocurren con mayor frecuencia 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 sus extremidades inferiores.<\/a><\/p>\n<p>&nbsp;<\/p>",
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