É possivel prevenir lesões? Um breve relato do Fisioteraputa Matheus Kowalski

Correr tem imensos benefícios, mas como tudo, qualquer atividade em excesso ou sem os cuidados necessários tem os seus malefícios. Tantos podem ser os problemas, que muitas vezes nos deparamos com atletas que não encontram extrema dificuldade em recuperar a sua performance por conta das lesões crônicas adquiridas. Normalmente tais lesões são consequência, principalemente, da falta de acompanhamento de um profissional adequado ou  mesmo por falta de cuidado e respeito com o seu próprio corpo.

O nosso corpo necessita de manutenção, a prevencão e a proatividade fazem parte de uma boa parte do sucesso de um atleta, seja ele amador ou profissional. O nosso querido amigo Matheus Kowalski, fisioterapeuta experiente e sócio da Suporte Reabilitação Esportiva, nos trouxe alguns tópicos que nos auxiliarão na prevenção de algumas lesões que possam nos tirar ou distanciar temporariamente do mundo trail.

É possivel prevenir lesões?

Primeiro temos que entender que a lesão muitas vezes ocorre pelo desconhecimento ou desleixo do atleta “amador” ou até mesmo “profissional”.

Devemos saber que existem modelos multifatoriais que podemos prevenir antes do EVENTO LESÃO.

Os fatores intrísecos, aqueles que provém do nosso corpo, devem ser levados em consideração para a longevidade do atleta, são eles, os principais:

-Força muscular – o atleta deve manter a sua musculatura fortalecida, para que consiga suportar a sobrecarga dos treinos e os desafios lançados. O reforço muscular deve fazer parte do alinhamento da planilha de corrida. Existem exercícios específicos que fazem a manutenção do corpo e os tornam resistentes para suportar também outras estruturas como ossos e tendões.

-Flexibilidade – deve ser trabalhada para o desenvolvimento correto, no que se refere amplitude, dos movimentos exercidos na corrida, e, ainda também trazer estabilidade às articulações, evitando entorces acidentais, por exemplo.

– Alinhamento anatômico – o atleta precisa reconhecer a importância do corpo estar alinhado,  a necessidade de trabalhar determinados modificações posturais que contribuirão para a diminuição do risco de lesões. O profissional envolvido deve incentivar o atleta a desenvolver exercícios propostos para este fim.

– Fatores Psicológicos – o atleta deve ser motivado a evitar lesões, geralmente os treinos são estressantes e acabam por fadigá-lo, antes mesmo dele se dar conta do que está acontecendo. O profissional deve estar ao lado do atleta para demonstrar que correr, seguir uma planilha focado em um objetivo, cansa, fadiga e desestrutura psicologicamente.

– A nutrição inadequada é diretamente proporcional ao aparecimento de lesões. As células devem receber um aporte de macro e micro nutrientes adequados para sustentarem a sua saúde. Busque um nutricionista.

– O biotipo do atleta e a sua idade também contribuem para o aparecimento dos tais incômodos citados, a cautela sempre deve ser adotada nestes casos.

Temos também os fatores extrínsecos que podem comprometer a saúde do atleta, podem acometer sua performance, eles estão aí e precisamos estar preparados fisicamente para enfrentá-los, pois destes não temos controle. São os fatores ambientais, as regras da prova, a escolha do calçado, dos equipamentos, e principalemnte, o treinamento.

Matheus nos conta que um estudo americano mostrou os principais locais de lesões e as áreas do corpo afetadas.

Sempre antes de iniciar um ciclo de periodização para alguma prova alvo é recomendado que o atleta passe por algumas avaliações: cardiológicas, ortopédicas, fisioterápicas, nutricionais e, sempre, orientado  por um profissional de Educação Física. Tudo isso para estabelecer metas, reconhecer as condições reais de enfrentar o desafio ao qual está querendo se propor.

Ele, como profissional de Fisioterapia, sempre realiza os seguintes testes:

  1. Anamnese Clínica
  2. Avaliação do Dinamismo do Joelho
  3. Avaliação da Rigidez de Quadril
  4. Avaliação do Pé (Estática e Dinâmica)
  5. Avaliação da Força Funcional de Músculos envolvidos com a corrida
  6. Avaliação da Flexibilidade
  7. Avaliação Proprioceptiva
  8. Testes Específicos

 

Mas e aí Maria’s, é possível PREVENIR uma lesão?

Sim, é possível. Com esses dados podemos direcionar o atleta a realizar um reforço muscular específico para os desequilíbrios apresentados. Trabalhos proprioceptivos (equilíbrio) para tornozelos, joelhos, quadris, flexibilidade caso seja necessário trabalhar, ver o alinhamento corporal e a possível necessidade do uso de órtese (palmilha ortopédica), massagem ou liberação miofascial utilizando bolinhas de tênis, foam roller, rolo massageador. Matheus também defende a utilização de gelo pós- treino, pois considera de grande valia para minimizar os micro traumas musculares.

Estas ideias sucintas mas de grande valia são apenas a ponta desse enorme iceberg que é a fisiologia do exercício. Assunto que termos espaço para diversas discussões, a fim de proporcionar ao atleta o amadurecimento necessário para uma “caminhada” longeva e sustentável no mundo das corridas.

Vale ressaltar que cada atleta é um ser único, e a resposta ao treinamento proposto é só sua. O que é adaptado muito bem para um atleta, pode ser prejudicial ao outro, pois como já foi citado, existem vários fatores envolvidos na preparação de um atleta.

O que necessitamos é tratar este assunto com seriedade, pois estamos correndo e praticando o esporte para evoluírmos saudavelmente. O importante a ser refletido também é respeitar as etapas, devemos adquirir a consciência de que tudo tem o seu tempo e necessita de amadurecimento para termos sucesso. O atleta precisa do auto-conhecimento para encarar as reações do corpo com maturidade e aprender com elas, diariamente.

Tudo isso porque vai doer, não será fácil, vamos nos sacrificar na maioria das vezes, mas cruzar a linha de chegada preparado para o próximo desafio é a melhor sacada.

Fica aqui, as dicas do nosso amigo, que deixa o seu abraço às Maria’s da Trilha. E ainda nos diz que podemos contar sempre com ele.

Obrigada Matheus, falar sério é muito importante e faz parte do trailrun saudável.

 

Vamos Maria’s!!! Vamos invadir as trilhas!!!

 

 

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