SINDROME DE CINTILLA ILIOTIBIAL
Se trata de una lesión que sufren del 1,6 al 12% de los corredores. En este post te mostramos las principales causas por las que se produce esta lesión tan frecuente y dolorosa en corredores.
El ‘Síndrome de fricción de la banda iliotibial’, más conocido como ‘Síndrome de la cintilla iliotibial’ o, en algunos casos, ‘Rodilla del corredor’ consiste en la irritación de la cara externa de la rodilla provocada por un rozamiento o fricción excesiva entre la banda iliotibial y el cóndilo femoral externo.
La cintilla iliotibial es una banda larga y fibrosa de tejido que va desde la parte superior de tu cadera (la cresta ilíaca) a la tibia proximal (la parte superior de la tibia). Esta cintilla se conecta con diversos músculos como el glúteo medio y mayor, los cuádriceps, el bíceps femoral y otras zonas como la rótula, el fémur y la tibia.
El principal síntoma que nota el corredor es un dolor punzante en la región externa de la rodilla que se hace más intenso cuando el pie golpea el suelo y la pierna se encuentra en extensión.
Este dolor se debe a la inflamación de la cintilla o banda iliotibial y a veces va acompañado de una molesta sensación de quemazón. La dolencia puede aparecer al poco tiempo de empezar tu entrenamiento (obligándote a parar) o también puedes notarla más intensamente al subir y bajar escaleras.
#cintillailitibial #pain #dolor #lesion #rodilla #lesionrodila #running #runner #injuries #kneepain #moverte #entrenamientopersonal #readaptacion
Repost from @luisroyangonzalez
- .📊Entrenamiento Excéntrico📊
Unas de las vías de trabajo de fuerza mas interesantes en ámbito patológico y del rendimiento.
🔍Mayores picos de fuerza/potencia.
🔍Con menor coste metabólico y activación muscular.
🔍Mayores ganancias de masa muscular.
La evidencia de estos mecanismos, atienden a factores neurales, mecánicos y celulares se explican de forma resumida de la siguiente manera:
✅Trabajar 1/2 días por semana como mucho(Por el daño muscular y procesos inflamatorios consecuentes).
✅La alta tensión mecánica parece interesante en poblaciones con patologías cardiorespiratorias.
✅Menos actividad central para cargas similares que en concéntrico.
✅Mejoras del ángulo de peneación y longitud del fascículo,esto último interesante para musculaturas “acortadas”.
✅Trabajos de PAP “Potenciación Post Activación” parece aumentar la fuerza contráctil (Puentes cruzados, concentraciones mioplasmaticas Ca+...).
✅Efectos supra y espinales que facilitan reclutamiento de UM (unds motoras).
✅Efecto protector sobre el tendón.
💡No todos los estímulos excéntricos son iguales , y para conseguir una verdadera sobrecarga excéntrica debemos apoyarnos en este tipo de aparatos, que nos permite concentrar toda la energía generada en la fase CON en un punto(tiempo/ velocidad) concreto, produciendo esa “ sobrecarga” por desaceleración a una alta velocidad angular💡.
🙇♂️Las maquinas no hacen las cosas por si solas , cada dispositivo inercial tiene sus especificidades, cada gesto, objetivo y articulación unos ángulos y cargas óptimas por no hablar de la técnica.👨💻.
🗓Lo mas pronto posible publicaremos un estudio sobre la aplicación de estos dispositivos en rendimiento, gracias al equipazo con el que tengo el placer de trabajar/colaborar y aprender en @eshmunsportclinic @go_exxentric @smartcoach_eu
#eccentric #injuries #smartcoach #eshmunsportclinic
OVERUSE INJURIES ❌ (And how to prevent them) now live on the blog! Learn everything you need to know about common overuse injuries. Link in bio 👆🏼
It's been just over 8 weeks since I got concussed and today is a rare occasion in which i haven't got a severe headache, less than 10 days headache free since it happened it's been a tough time! Life doesn't stop though so I've just had to learn how to function, I've managed pretty well but the level has reached migraine at least a dozen times over these weeks. Not being able to exercise without knowing it will lay me up the next day has been so hard! Exercise is one of my happy places so it's been about finding other ways to boost my mood. Hoping the end is in sight now I'm being looked after by the concussion team at Proactive and hopefully I'll make it back on the field before the season is done!
🔥UPPER BACK STIFFNESS. 🔥
▪️Sit all day... get stiff in the upper back. Lame. .
▪️Instead of feeling like the hunchback of Notre Dame, try these exercises. .
▪️Exercise 1: Threading the Needle- Start in the hands and knees position with the hands directly under the shoulders and knees directions under the hips. Reach under the chest to move the thoracic spine into flexion and rotation. Exhale as you reach. .
▪️Exercise 2: Thoracic Extension- Start in the hands and knees position then rotate and extend the thoracic spine while exhaling. .
▪️Try to rotate further with each repetition as you exhale. .
▪️Announcement: I'm launching a YouTube channel soon with 10 minute tutorials videos. These videos will help guide you with recovering from common injuries. Want me to cover a specific topic in these YouTube videos? Comment your ideas below!
How am I feeling? Demotivated, devastated and angry training feels like a chore. I have really had to take a step back and think about why I started how bad do I want this and how much do I really love my job.
Because a let's be honest you can't be a personal trainer who doesn't train right?
But I've realised this is what training is about it's not always smashing PB's and loving every session it's about being dedicated to something you started when you were motivated it's about feeling proud of the achievements and not letting set backs stop you. So for anyone who's "just not feeling it" you are not alone we all have set backs and we arnt always motivated
And as far as the job goes I wouldn't change it for the world they say you dont work a day in your life if you love what you do
On the 15th of August 2017 I had knee surgery before the surgery I was unable to do any leg work for 18 months
I lost all my definition in the lower half of my body that has been a long road of rehab taking it slow and listening to my body for the last month i can officially squat, lunge and run pain free despite what the surgeons said training had just became enjoyable again then on the 11th June I have reached another set back of having my appendix removed I am only aloud to lift light weights for 1 month and I have lost the definition once AGAIN.
Set backs are frustrating but thats all they are, frustrating.
they are not a reason to give up!!!
Calendula Officianalis or Marigold is probably the remedy I use more than anything else. Our skin is our main barrier against infection and this remedy repairs that barrier quicker than anything else I know. I recommend using a cream containing calendula - Weleda have a good range - to everyone I see with eczema or psoriasis because it can help repair the skin on the outside while I trigger the healing on the inside with homeopathic remedies.
I once did an experiment on my injury-ridden toddler who handily had two identical injuries on the same day. One I treated with Savlon and the other with Hypercal (a combination of hypericum and calendula) and the Hypercal injury cleared up completely a full 3 day’s ahead of the Savlon. I’ve never looked back.
I use calendula homeopathic remedy to speed up healing internally of serious wounds. 100% of the people who’ve taken Calendula (and usually Arnica too) for operations report back surprise at how quickly they have recovered following post-operative examinations from their doctor, midwife or surgeon.
I once discovered my dog had ripped open his leg but as it was midnight when I noticed, he didn’t seem too worried and the children were asleep in bed, I cleaned it, dabbed it with Calendula tincture (Vogel make a great one) put some cream on and bandaged it, then gave him a Calendula pill. 9 hours later I presented him to the vet and got a rocket for not bringing him in sooner. She said he had clearly had this injury days ago given how much it had healed.
Another time, the same vet after 3 expensive courses of antibiotics and steroids told me the dog’s ruptured eardrum would have to be operated on under general anaesthetic to remove the rest of the eardrum to prevent recurrent infections. My homeopathic vet (#GlenbraeVets
) gave him Calendula 30c which you can buy for just over a fiver and in a week his ear drum was entirely repaired.
I love this remedy!! #calendula #calendulaofficinalis #homeremedies #homeopathyworksforme #psoriasis #psoriasishealing #eczema #eczemarelief #injuries #skinrepair #weleda #weledaskinfood #hypercal #ilovehomeopathy #sunburnrelief #crackednipples #acne #burnrelief #glenbraevet
Getting some sun ☀️ and wind in my hair!
Made it out of the house and hospital for the first time in over in a month to sit down with friends and enjoy the end of the day.
Proud of myself for not feeling ashamed of my brace or feeling awkward with people staring at me. Great end to a busy weekend ❤️ #byecrutches
Fortitude Athletic & Sports Therapy is a pain and injury clinic for those looking to become more active and need to overcome pain or injury. To find out what conditions we work with, check out the table on our page here: http://www.fastclinic.ca/index.php/what-we-do
injury free is something to be appreciative of! Ankle injuries are more frequent & knee injuries more severe. 17% of hospital admissions in female netballers are due to ACL ruptures 🤯 It is not “out of your control” if you get this horrible injury. We will be taking #injuryprevention
talks to #sportingclubs
to educate athletes how to avoid these #injuries
Last weeks Bike effort. Due to having my shoulder injection and rolling my ankle on the Friday before last. I had to ride the bike all week. Some of that time was spent encouraging my little bestie to smash her workouts.. but I’m proud I still showed up regardless.
Today was another story, lol, I was feeling sore so I gave myself the day off and back at it tomorrow, but very slowly. That’s for sure #injury #injuries #bike #proud #effort #tried
Rookie Jake Bauers and the Tampa Bay Rays made it a lost weekend for the New York Yankees. An injury to Gary Sanchez turned the trip into an even bigger loss.
Bauers led off the 12th inning with a home run and Tampa Bay completed a three-game sweep of the Yankees with a 7-6 victory Sunday. #yankeeslost #injuries @newyorkyankees @tampabayrays
When preparing for training the quitter my mind is the hard I can train. Centering my mind and body is an important factor in the quality of my sessions!
Happy Monday! 👍🏽 Come in for a freeze to be as cool as this guy 😎😂 Wishing you all a great week ahead! ❄️
It's been another crimp-free couple of weeks...
I felt a click in my back just before I drove 6 hours home from the wedding and by evening I couldn't stand up straight 😓 Just about feel normal again now but all these pains and strains have taken their toll. Some tentativeness has crept into my climbing and is holding me back. It's fine margins between pushing your hardest or dropping away. My main problem is I don't allow myself to enjoy my climbing if I'm not getting better each and every time I go. I know this expectation is unrealistic (especially as I do no training other than turn up and jump on) but it's hard to shake off. Hobbies shouldn't be this hard 😧
Getting back on the wall this week. I think this is my "blue" period 🎨
So bit of a mishap yesterday 😔 came off the big gurl at speed don’t know how on a smooth straight. 🤷🏽♂️ got a L.O.C concussion and a small laceration to the liver. But no surgery 🙌🏽 🙌🏽 just a few days or so in hospital to rest and monitor.
Huge thanks to the legends @121jhall
for helping me at the track also the onsite medics @rideparkvic
Special mention to all my good friends and family for sending me msgs checking up on me...means a whole lot 😘
for being the best wife and nurse she’s one a billion ❤️
All that safety gear is worth it...Bikes can be fixed..Sore and bruised but on the mend 🤙🏽 #motocross #injuries #suck #cutmyjersey
I ignored my knee pain for months and kept training and dealt with the pain afterwards. It progressed to the point I had pain run down my calf and up to my lower back. I couldn’t drive or sit for longer then 15 min without holding back the tears. I became very restricted with legs exercises I could do. Lifting heavy wasn’t even an option. I knew I had to stretch but I was being a pain in my own ass and refused. The pain shouldn’t have had to progress to the point I was in tears to do something about it but that’s what it took for me to smarten up. So I have taken an interest in yoga... maybe one day I’ll post a pic when I become moderately good at it haha. For now I’ll laugh as I challenge myself. Just happy I have been able to slowly start lifting moderately heavy again and perform lifts I haven’t been able to do in months. It’s been small progress but I’ll take it 😊
#stretch #stubborn #heavylifting #smallprogreesisstillprogress #injuries #womenwholift #womensphysique #womenwholift #muscleandtattoos #womenwithmuscles #canadianbodybuilding #deadlift #sundayfunday #weights #legday #platinumac #coach #athlete
Life is an interesting thing that throws us many tests to help us grow and become the strongest version of ourselves for our loved ones, our community and the world!
Last week, my partner injured his back. It's not life-threatening but it is definitely life-changing for both of us. My daily life has been a whirlwind since then to say the least and he's recovery is going to take some time but he will recover. He may not be able to do some of the things he loves to do or work as hard has he is used to in the future. Some of you may know him, some may not, but if you do know him, you know he is a wonderful caring and supportive man who has worked very hard his whole life. And we will get through this together. But as we are still in the thick of it, today I would like to ask my friends, my family and followers to just send positive sun-shining vibes to Chris Murdock. He has a long road ahead of him in the recovery stage of his injury but the future is still bright and he gets to come home today from the hospital which makes me very happy! I would like to thank my friends for the help and support (you know who you are) I have gotten during this pretty stressful time. It means the world to Chris and me.
My focus since Wednesday has been dealing with this unexpected circumstance, keeping the gardens and the animals going as I prepare for his homecoming, but there is lots of art to still share and create in the future but in the meantime it’s just slow and steady. #chrismurdock #myman #injuries #togetherwesurvive #love #peace #grateful #thankful #homecoming #cortesisland #xoxo #laurabalducciart #balducciart #meditation #yoga #slowsndsteady #friends #family #lifechanging