{"id":63,"date":"2017-06-07T14:48:56","date_gmt":"2017-06-07T14:48:56","guid":{"rendered":"http:\/\/www.time-to-run.com\/es\/?p=63"},"modified":"2017-06-07T14:48:56","modified_gmt":"2017-06-07T14:48:56","slug":"isquiotibiales","status":"publish","type":"post","link":"https:\/\/www.time-to-run.com\/es\/lesiones-tratamiento\/isquiotibiales","title":{"rendered":"Isquiotibiales"},"content":{"rendered":"

El s\u00edndrome de fricci\u00f3n de la banda iliotibial<\/strong><\/p>\n

Definici\u00f3n:<\/em><\/p>\n

Dolor e inflamaci\u00f3nen el exterior dela rodilla, dondela banda iliotibial(m\u00fasculo de la parte exteriordel muslo) se tensa o inflama, y da lugar als\u00edndrome de fricci\u00f3n de la banda iliotibial<\/em>,por ese roazamiento continuo con el f\u00e9mur.\"Isquiotibiales\"<\/a><\/p>\n

\u00a0<\/strong>S\u00edntomasdel<\/em>s\u00edndrome de la fricci\u00f3n de la banda iliotibial<\/em><\/h3>\n

Al principio,un dolor sordoal correr 1-2 Kmel cualpermanecer\u00e1el resto dela carrera.El dolordesapareceal dedejar decorrer,despu\u00e9spara evitar el dolor fuerte y agudo hay que evitarcorrerpendientes, superficiescurvas,o subir o bajar escaleras.
\nSensibilidadlocale inflamaci\u00f3n.<\/p>\n

Causas:<\/em><\/p>\n

El rozamiento contin\u00fao de la banda sobre el epic\u00f3ndilo lateral femoral con la flexi\u00f3n y extensi\u00f3n repetida de la rodilla durante la carrera, zapatosincorrectoso gastados,pendientes pronunciadas(sobre todobajadas),correr ensuperficiescurvadasysobreentrenar.<\/p>\n

\u00a0<\/strong><\/p>\n

Metodolog\u00eda del tratamiento del s\u00edndrome de la fricci\u00f3n iliotibial<\/strong><\/p>\n

Metodolog\u00eda del tratamiento de los isquiotibiales<\/p>\n

Auto-tratamiento<\/em>:<\/em><\/p>\n

Dejar de correr, especialmente enel caso dedolor intenso;si el dolores leve, reducir lacargay la intensidad del ejercicio, evitarcorrer cuesta abajoysobre superficiescurvadas.<\/p>\n

Medicaci\u00f3n(5-7 d\u00edas)con anti-inflamatorios no esteroideos (ibuprofeno \/voltaren\/cataflam\/mobic) que podemos conseguir con elm\u00e9dico de cabecerao con el farmac\u00e9utico.<\/p>\n

Aplicarhieloen la rodilladurante10 minutoscada 2 horascon el fin dereducir la inflamaci\u00f3n<\/p>\n

Auto-masaje, utilizando aceitede \u00e1rnicaoun gelanti-inflamatorio, en el m\u00fasculo(a lo largo del exterior del muslo). No masajee ellado de la rodilladonde se siente eldolor,ya que esto s\u00f3lova a agravarels\u00edndrome de fricci\u00f3n delos isquiotibiales.<\/p>\n

De pie, conla pierna derechacruzada enla parte posterior dela pierna izquierda,extender elbrazo izquierdohacia unasilla uotroobjeto establela pared, como unposte.Inclinarelpesocontra el objetomientras se empujala cadera derechaen la direcci\u00f3n opuesta. Mantenerelpie derechoancladoa la vez que se permiteque larodilla izquierdase flexione. Usteddeber\u00e1 sentir el estiramientode losisquiotibiales de la cadera yen la parte externadel muslo derecho. Mantener la posici\u00f3n durante30segundos y luegorelajarselentamente.<\/p>\n

Repetircon el otro lado.Hacerlo2 – 3veces ald\u00eda.<\/p>\n

Recordar estirarbienantes de correr.<\/p>\n

Correro entrenar gradualmente despu\u00e9s de la lesi\u00f3n.<\/p>\n

La recuperaci\u00f3n totalespor lo general entretres y seis semanas<\/p>\n

Tratamiento m\u00e9dico<\/em>:<\/p>\n

Fisioterapia,si la lesi\u00f3nno responde alauto-tratamientoen2 a 3 semanas<\/p>\n

Ortopedao podiatrapara el control desobrepronaci\u00f3n.<\/p>\n

Traumat\u00f3logo, si la lesi\u00f3nno responde altratamiento de fisioterapia.Una inyecci\u00f3n de cortisona en losisquiotibiales,o en su defecto cirug\u00eda.
\nEjerciciosalternativos<\/em>:<\/p>\n

Nadar,correr en una piscina, ciclismo (en una marcha baja) “spinning”<\/p>\n

Evitarcualquier ejercicio de tensi\u00f3n de los isquiotibiales, en concreto, evitarsubir escaleras<\/p>\n

Medidas preventivas<\/em>:<\/p>\n

El estiramiento delosisquiotibiales,cu\u00e1driceps, tend\u00f3n de la corvay los gl\u00fateos. Mantener cada estiramientodurante 30 segundos, y relajarselentamente.<\/p>\n

Repetir los estiramientos2 – 3veces ald\u00eda. Recordar estirarbienantes de correr.<\/p>\n

Fortalecer loscu\u00e1driceps,los isquiotibialesy losm\u00fasculos de la pantorrilla.<\/p>\n

Zapatos correctos, espec\u00edficamente los zapatosque permitan tener un control de movimientoy \u00f3rtesispara corregirla sobrepronaci\u00f3n.<\/p>\n

Entrenar escalonadamente.<\/p>\n

Evitar correr cuesta abajo excesivamente, y laspistascurvadas(correren laparte m\u00e1s planade la pista)
\nHacer descansos en la rutina.<\/p>\n","protected":false},"excerpt":{"rendered":"

El s\u00edndrome de fricci\u00f3n de la banda iliotibial Definici\u00f3n: Dolor e inflamaci\u00f3nen el exterior dela rodilla, dondela banda iliotibial(m\u00fasculo de la parte exteriordel muslo) se tensa o inflama, y da lugar als\u00edndrome de fricci\u00f3n de la banda iliotibial,por ese roazamiento continuo con el f\u00e9mur.<\/p>\n","protected":false},"author":1,"featured_media":71,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[5,2],"tags":[9],"class_list":["post-63","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-grandes-5","category-lesiones-tratamiento","tag-isquiotibiales"],"yoast_head":"\nIsquiotibiales - Time-to-Run Espa\u00f1a<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.time-to-run.com\/es\/lesiones-tratamiento\/isquiotibiales\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Isquiotibiales - 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