{"id":67,"date":"2017-06-07T14:53:48","date_gmt":"2017-06-07T14:53:48","guid":{"rendered":"http:\/\/www.time-to-run.com\/es\/?p=67"},"modified":"2017-06-07T14:53:48","modified_gmt":"2017-06-07T14:53:48","slug":"la-pantorrilla","status":"publish","type":"post","link":"https:\/\/www.time-to-run.com\/es\/lesiones-tratamiento\/la-pantorrilla","title":{"rendered":"la pantorrilla"},"content":{"rendered":"<p><strong>Tratamiento del dolor en la pantorrilla<\/strong><\/p>\n<p>Definici\u00f3n:La inflamaci\u00f3n delasinserciones muscularesy las membranasinter\u00f3seadela pantorrilla (tibia) en el interior dela parte delantera dela pierna.Nota:&#8221;dolor en lapantorrilla&#8221; es una frase muyutilizada yse puede referir avarias lesionesde la parte inferior de la pierna. Elfoco deesta descripci\u00f3nesespec\u00edficamente enlainflamaci\u00f3n quese ha descrito anteriormente.<a href=\"http:\/\/www.time-to-run.com\/es\/wp-content\/uploads\/2017\/06\/1runknee1.gif\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-73 size-full\" title=\"la pantorrilla\" src=\"http:\/\/www.time-to-run.com\/es\/wp-content\/uploads\/2017\/06\/1runknee1.gif\" alt=\"la pantorrilla\" width=\"200\" height=\"282\" \/><\/a><!--more--><\/p>\n<p><strong>S\u00edntomas<\/strong><\/p>\n<p>-Dolor o sensibilidaden laespinilla,por lo generalen la mitad de lapantorrilla. El dolor y la sensibilidadpueden extendersehacia la rodilla.<\/p>\n<p>-Dolor al palpar la pantorrilla.<\/p>\n<p>-El dolor esm\u00e1s severoal empezara correr, pero puede desapareceral correr,ya que los m\u00fasculosse aflojan. Esto es diferentea una fractura porestr\u00e9s,donde hay dolordurante las actividades decarga de peso(caminar,subir escaleras).<\/p>\n<p><strong>Causas<\/strong><\/p>\n<p>-Rigidez en los m\u00fasculos de la pantorrillay en los tendones de Aquiles-mayor tensi\u00f3n enlasinserciones musculares.<br \/>\n-Sobrepronaci\u00f3n(los piesgirandemasiado hacia adentroen el impacto)<\/p>\n<p>-Correr excesivamente sobresuperficies duras, tales como pavimentos de hormig\u00f3n<br \/>\nZapatosincorrectoso desgastadas.<\/p>\n<p>-Sobreentrenamiento, oun r\u00e1pido aumento enla intensidad del entrenamiento. Los corredoresprincipiantesson m\u00e1s susceptibles aeste problemapor una variedad derazones, perola m\u00e1s com\u00fanes debido aquelosm\u00fasculos de las piernasno se hancalentadolo suficienteantes decomenzar a correr.<\/p>\n<p><strong>Metodolog\u00eda del tratamiento del dolor de la pantorrilla<\/strong><\/p>\n<p><strong>\u00a0<\/strong><em>Auto-tratamiento<\/em>:<br \/>\nDejar decorrer,especialmente cuandoeldolor sea severo, si el dolor es leve,entoncesreducirla intensidad y tiempo del entrenamiento; evitarcorrer cuesta abajoo sobre superficiescurvadas.<\/p>\n<p>Tomar(5-7 d\u00edas)medicamentos anti-inflamatorios no esteroideos (ibuprofeno \/voltaren\/cataflam\/mobic) los cuales obtendremoscon el m\u00e9dico de cabecerao bien con el farmac\u00e9utico.<\/p>\n<p>Aplicar hielo en elzona de la espinilla-durante 10minutos cada 2 horas, con el fin dereducir la inflamaci\u00f3n.<\/p>\n<p>Auto-masaje;el uso de aceitede \u00e1rnicao deun gelanti-inflamatorio, parael m\u00fasculo(a lo largo de lainterior de laespinilla).<\/p>\n<p>Estirarlosgemelos y el s\u00f3leo. Mantener la posici\u00f3n durante30segundos. Relajarse y repetircon el otro.Repetirel estiramiento2 &#8211; 3veces ald\u00eda.<\/p>\n<p>Recordar estirarbienantes de correr.<\/p>\n<p>Correrprogresivamente al volver a hacerlo.<\/p>\n<p>La recuperaci\u00f3n total ser\u00e1por lo general entredos y cuatro semanas.<\/p>\n<p><em>Tratamiento m\u00e9dico<\/em>:<br \/>\nFisioterapia,si la lesi\u00f3nno responde alauto-tratamiento en2 \u00f3 3 semanas.<\/p>\n<p>\u00d3rtesiso podiatr\u00edacon aparatos ortop\u00e9dicoshechos para el control desobrepronaci\u00f3n.<\/p>\n<p>Traumatolog\u00eda,si la lesi\u00f3nno responde altratamiento de fisioterapia, hay que realizar un esc\u00e1ner \u00f3seo, ecograf\u00edao bienrayosXparacomprobar si hayuna fractura.<\/p>\n<p><em>Ejerciciosalternativos:<\/em><br \/>\nNadar,correr en una piscina, ciclismo (con una marcha baja),&#8221;spinning&#8221;<\/p>\n<p>Evitar losejercicios con carga depeso.<\/p>\n<p><em>Medidas preventivas<\/em>:<br \/>\nEstirarlosgemelos y el s\u00f3leo. Mantener cada estiramientodurante 30 segundos, relajarse.<\/p>\n<p>Repetir los estiramientos 2 &#8211; 3veces ald\u00eda. Recordar estirarbienantes de correr.<\/p>\n<p><em>Fortalecimiento delos pies ym\u00fasculos de la pantorrilla<\/em>.<br \/>\n1) Colocar unpeso alrededor delos piesy moverel pie hacia arribay hacia abajodesde el tobillo, sin moverel restode la pierna.O con la ayuda deun compa\u00f1eroagarrarel pie yhacer resistencia.<\/p>\n<p>2) Entrenamientoscon bandas el\u00e1sticas.Anclarun extremo deuna banda el\u00e1stica(por ejemplo, al tubo interiordebicicleta)o un objetopesado, comola patade un sof\u00e1.Yel otro extremoalrededor del pie. Mover elpie hacia arriba, hacia abajo y de lado a ladohaciendo resistenciacon la bandapara entrenarlos diferentes grupos musculares.<\/p>\n<p>Zapatos correctosque permitan el control de movimientoy \u00f3rtesispara corregirla sobrepronaci\u00f3n.<\/p>\n<p>Siempre aplicarel hielodespu\u00e9s de correr.<\/p>\n<p>Corrersobre superficies blandas.<\/p>\n<p>Evitarzancadas largasya que pondr\u00e1m\u00e1s tensi\u00f3nenlas espinillas<\/p>\n<p>Escalonamiento progresivoal entrenar.<\/p>\n<p>Incorporardescanso en lasrutinas.<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tratamiento del dolor en la pantorrilla Definici\u00f3n:La inflamaci\u00f3n delasinserciones muscularesy las membranasinter\u00f3seadela pantorrilla (tibia) en el interior dela parte delantera dela pierna.Nota:&#8221;dolor en lapantorrilla&#8221; es una frase muyutilizada yse puede referir avarias lesionesde la parte inferior de la pierna. Elfoco deesta descripci\u00f3nesespec\u00edficamente enlainflamaci\u00f3n quese ha descrito anteriormente.<\/p>\n","protected":false},"author":1,"featured_media":73,"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":[10],"class_list":["post-67","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-grandes-5","category-lesiones-tratamiento","tag-la-pantorrilla"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>la pantorrilla - 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\/la-pantorrilla\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"la pantorrilla - Time-to-Run Espa\u00f1a\" \/>\n<meta property=\"og:description\" content=\"Tratamiento del dolor en la pantorrilla Definici\u00f3n:La inflamaci\u00f3n delasinserciones muscularesy las membranasinter\u00f3seadela pantorrilla (tibia) en el interior dela parte delantera dela pierna.Nota:&#8221;dolor en lapantorrilla&#8221; es una frase muyutilizada yse puede referir avarias lesionesde la parte inferior de la pierna. 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