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5 Estiramientos para Aliviar el Dolor de Rodilla

5 Estiramientos para Aliviar el Dolor de Rodilla

Es importante no usar en exceso ni abusar de las rodillas. El entrenamiento cruzado, el estiramiento y el entrenamiento de fuerza pueden ayudar a que las rodillas se mantengan sin dolor.

 

Si esta experimentando dolor de rodilla, pruebe estos ejercicios para ayudar a aliviar su dolor. Recuerda ver siempre un médico ortopédico si experimenta dolor de rodilla que no se alivia con varios días de reposo, hielo, masajes y elevación.

Estiramiento del tendón de la corva: De pie, ponga un pie delante de usted, los dedos de los pies hacia arriba. Con las manos en la parte pequeña de la espalda (o una mano sosteniendo una silla para el equilibrio), doble la rodilla y la cadera opuestas (no la parte baja de la espalda), hasta que sienta que los tendones de la corva se estiran. La parte superior del cuerpo se hace hacia adelante en la cadera. Manténgalo durante 5 a 10 segundos y repita el proceso. Repita 5 veces en cada pierna.

Estiramiento de los Tendones de la Corva: Acuéstese boca arriba. Doble la rodilla de la pierna que se va a estirar y sostenga la parte posterior del muslo con una mano y la parte posterior de la pantorrilla con la otra. Use las manos para tirar de la pierna hacia usted manteniendo la rodilla doblada unos 20° hasta que sienta un fuerte estiramiento en el centro del muslo (en la parte posterior). Manténgalo durante 30 segundos. Repita 3 veces, 2 veces al día, o antes y después del ejercicio. Sugerencia: Si no puede alcanzar la pierna para jalarla, enganche una toalla alrededor de la pierna y tira de ella para conseguir un buen estiramiento del tendón de la corva.

Flexión de rodilla: Sentado en una silla, enrolle una toalla larga debajo de su pie (descansando en el suelo). Tire suavemente de la toalla con ambas manos para doblar la rodilla, levantando el pie de 4 a 5 pulgadas del suelo. Manténgalo durante 5 a 10 segundos y repita el proceso. Repita 5 veces en cada pierna.

Elevación de Pierna Recta: Comience acostándose en la espalda con la pierna derecha recta y extendida; la rodilla izquierda está doblada, con el pie izquierdo plano en el suelo. Contraiga los músculos del muslo derecho para enderezar (pero no bloquee) la rodilla. Levante lentamente la pierna hasta que las rodillas estén paralelas y luego bájela. Repita de 8 a 12 veces, trabajando hasta 2 veces en cada lado.

Estiramiento de rodilla a pecho: Túmbese boca arriba con las rodillas flexionadas. Lleve una rodilla a sus manos y deje que sus brazos tiren suavemente de la rodilla hacia su pecho. Sosténgala y baje la pierna doblada. Repita con la otra pierna.

Si usted también está sufriendo de dolor de hombro, pruebe estos 5 Principales ejercicios para aliviar el dolor de hombro quickly. And if you’re looking for more stretches to try for pain relief, explore the stretches below for additional help.

1. Quad Stretch Sideways

  • Lie down sideways on your left, with elbow bent on the ground, supporting the head with the palm.
  • Inhale and bend your right leg, toes pointing backward. Grab the ankle with the right arm and bring the heel as close to the buttock as possible. Hold it for five seconds, and exhale release.
  • Turn to the opposite side on your right.
  • Inhale and bend your left leg, toes pointing backward. Grab the ankle with the left arm and bring the heel as close to the buttock as possible. Hold it for five seconds, and exhale release.
  • Make sure to have a good round grip around the ankle—fingers together, thumb apart.
  • Complete five rounds with right and left, together making one round.

2. Figure 4 Stretch

  • Lie down on your back.
  • Bend your knees and place your feet on the ground, hip-distance apart.
  • As you inhale, place your lower right leg on the left thigh, crossing the ankle over. At this point, your right knee should naturally be pointing sideways, creating a figure 4 shape.
  • Interlock your fingers behind your left thigh and gently begin to draw your legs closer to your body, lifting the left leg away from the ground until it becomes parallel to the ground.
  • Keep your spine stretched and tail bone tucked touching the floor, relax the shoulders.
  • If your neck, shoulders, and upper back are tight, you may keep a pillow or a blanket under your head and neck. Count to five and then interchange the feet.
  • Complete five rounds with left and right foot, together making one round.

3. Leg Extension Sideways

  • Lie down sideways on your left, with elbow bent on the ground, supporting the head with the palm.
  • Inhale and lift your right leg, keeping the knee straight and toes pointing diagonally. Exhale and bring it down. Repeat five times at a medium speed. Do not use jerky movements, and do not do it too slowly.
  • Turn to the opposite side on your right.
  • Inhale and light the left leg up, exhale down. Repeat the same exercise five times.
  • Make sure that the core is engaged for better results.

4. Tiger Stretch

  • Come down on the ground on all fours—knees and palms. Ensure that legs are hip-width apart and knees in line with the hips. Also, ensure that wrists and shoulders are in one line. Relax the toes.
  • As you inhale, lift the right leg, toes pointing up. Try to bring your toes as close to the head as possible. Let the back arch naturally. Lift your neck as if trying to meet the toes.
  • As you exhale, bring your leg down bending the knee, and sliding it from under the body to meet the forehead. Drop your neck looking down trying to meet the knee.
  • Repeat the stretch from the left side—both times slowly and mindfully.
  • Complete five rounds with right and left together, making one round.

    Note: You can keep a towel and anything that gives slight support to the knee while you place them on the ground in case you need more support.

 

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