{"id":28753,"date":"2023-12-28T15:51:42","date_gmt":"2023-12-28T12:51:42","guid":{"rendered":"https:\/\/www.utkuerdemozer.com\/cum-pot-evita-periostita-tibiala\/"},"modified":"2026-01-29T11:53:39","modified_gmt":"2026-01-29T08:53:39","slug":"cum-pot-evita-periostita-tibiala","status":"publish","type":"post","link":"https:\/\/www.utkuerdemozer.com\/ro\/cum-pot-evita-periostita-tibiala\/","title":{"rendered":"Cum pot evita periostita tibial\u0103?"},"content":{"rendered":"
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Distan\u021ba de Alergare<\/span><\/h4>\n<\/div>\n
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\u00a0<\/span><\/h4>\n<\/div>\n
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Dac\u0103 alerga\u021bi regulat \u0219i ave\u021bi ca obiectiv curse precum semimaratonul \u0219i maratonul, \u0219i dori\u021bi s\u0103 cre\u0219te\u021bi distan\u021ba de alergare, v\u0103 recomand s\u0103 face\u021bi acest lucru cu pruden\u021b\u0103. Nu cre\u0219te\u021bi brusc distan\u021ba s\u0103pt\u0103m\u00e2nal\u0103. Dac\u0103 alerga\u021bi un total de 40 de kilometri pe s\u0103pt\u0103m\u00e2n\u0103, nu dep\u0103\u0219i\u021bi un total de 45-48 de kilometri \u00een s\u0103pt\u0103m\u00e2na urm\u0103toare. Cu alte cuvinte, o cre\u0219tere \u00eentre 10-15% ar fi adecvat\u0103. <\/span><\/p>\n<\/div>\n

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Exerci\u021bii de \u00centindere <\/span><\/h4>\n<\/div>\n
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Dac\u0103 sunte\u021bi nou \u00een alergare \u0219i alerga\u021bi regulat, mu\u0219chii picioarelor dumneavoastr\u0103 pot deveni rigizi \u00een timp. Rigidizarea este inevitabil\u0103, mai ales la nivelul mu\u0219chilor gambei (mu\u0219chiul posterior inferior) \u0219i ischiogambierilor (mu\u0219chii posteriori superiori). Un mu\u0219chi \u00eent\u0103rit va cauza, cu siguran\u021b\u0103, o problem\u0103. \u00cen loc s\u0103 efectua\u021bi scurte \u0219i simple exerci\u021bii de \u00eentindere imediat dup\u0103 alergare, ar trebui s\u0103 dedica\u021bi 30-45 de minute \u00een 2 sesiuni separate pe s\u0103pt\u0103m\u00e2n\u0103 pentru a detensiona acest grup muscular \u00eent\u0103rit. De cele mai multe ori, grupul muscular rigidizat revine la normal cu exerci\u021bii simple de tip stretching. Uneori poate fi necesar\u0103 utilizarea unei role de masaj (foam roller). Pute\u021bi viziona mai jos un video despre cum s\u0103 folosi\u021bi rolele de masaj pentru a v\u0103 proteja de periostita tibial\u0103. <\/span><\/p>\n<\/div>\n

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\u00a0<\/span><\/div>\n<\/div>\n
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Dac\u0103 nu reu\u0219i\u021bi s\u0103 v\u0103 \u00eentinde\u021bi mu\u0219chii suficient \u0219i s\u0103 le ameliora\u021bi rigiditatea pe cont propriu, v\u0103 recomand s\u0103 apela\u021bi la ajutorul kinetoterapeu\u021bilor sportivi.<\/span><\/p>\n<\/div>\n

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Este important pentru \u00eencep\u0103tori s\u0103 efectueze exerci\u021bii de \u00eentindere regulat. P\u00e2n\u0103 c\u00e2nd corpul dumneavoastr\u0103 se adapteaz\u0103 la sportul de alergare, ar trebui s\u0103 v\u0103 relaxa\u021bi \u0219i s\u0103 v\u0103 alungi\u021bi mu\u0219chii tensiona\u021bi \u0219i scur\u021bi. <\/span><\/p>\n<\/div>\n

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Caracteristicile Suprafe\u021bei de Alergare<\/span><\/h4>\n<\/div>\n
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\u00a0<\/span><\/h4>\n<\/div>\n
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Alergarea continu\u0103 pe suprafe\u021be dure, cum ar fi asfaltul sau betonul, supune mu\u0219chii \u0219i oasele dumneavoastr\u0103 unui stres considerabil. Pentru a reduce acest stres, v\u0103 recomand s\u0103 efectua\u021bi o parte din antrenamentul s\u0103pt\u0103m\u00e2nal de alergare pe suprafe\u021be mai moi, cum ar fi p\u0103m\u00e2ntul, pista de tartan sau gazonul. <\/span><\/p>\n<\/div>\n

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For\u021b\u0103<\/span><\/h4>\n<\/div>\n
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\u00a0<\/span><\/h4>\n<\/div>\n
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O alt\u0103 modalitate de a v\u0103 proteja de periostita tibial\u0103 este antrenamentul de for\u021b\u0103 pe care \u00eel ve\u021bi efectua regulat. Zonele pe care dorim s\u0103 le \u00eent\u0103rim sunt mu\u0219chii: core, \u0219old (Gluteus Maximus, Gluteus Medius-Minimus), cvadriceps, ischiogambieri, gamb\u0103 \u0219i mu\u0219chii intrinseci ai piciorului (foot core)<\/strong>. La elaborarea unui program de exerci\u021bii de for\u021b\u0103, ar trebui alese \u00een special tipurile de exerci\u021bii care alungesc mu\u0219chiul. Acest tip de exerci\u021biu este un exerci\u021biu de tip excentric<\/strong>. <\/span><\/p>\n<\/div>\n

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Sc\u0103dere \u00een Greutate<\/span><\/h4>\n<\/div>\n
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\u00a0<\/span><\/h4>\n<\/div>\n
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Dac\u0103 ave\u021bi o greutate corporal\u0103 ridicat\u0103, dac\u0103 suferi\u021bi de obezitate, ve\u021bi fi mai predispus la periostita tibial\u0103, deoarece se va exercita o sarcin\u0103 mai mare asupra oaselor. Este important s\u0103 pierde\u021bi \u00een greutate regulat \u0219i c\u00e2t mai cur\u00e2nd posibil. Dac\u0103 sunte\u021bi extrem de obez, ar putea fi mai benefic pentru s\u0103n\u0103tatea dumneavoastr\u0103 s\u0103 face\u021bi plimb\u0103ri \u00eenainte de a \u00eencepe s\u0103 alerga\u021bi. <\/span><\/p>\n<\/div>\n

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\u00cenc\u0103l\u021b\u0103minte<\/span><\/h4>\n<\/div>\n
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\u00a0<\/span><\/h4>\n<\/div>\n
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Alegerea \u00eenc\u0103l\u021b\u0103mintei potrivite pentru picioarele dumneavoastr\u0103 este esen\u021bial\u0103 pentru alergare. Dac\u0103 ave\u021bi o prona\u021bie excesiv\u0103 (c\u0103lca\u021bi spre interior) sau o supina\u021bie (c\u0103lca\u021bi spre exterior), ar trebui s\u0103 v\u0103 alege\u021bi \u00eenc\u0103l\u021b\u0103mintea \u00een consecin\u021b\u0103. Periostita tibial\u0103 poate ap\u0103rea din cauza unei selec\u021bii gre\u0219ite a \u00eenc\u0103l\u021b\u0103mintei. La alegerea \u00eenc\u0103l\u021b\u0103mintei, v\u0103 recomand s\u0103 solicita\u021bi ajutorul unui profesionist \u00een s\u0103n\u0103tate care este familiarizat cu acest subiect. <\/span><\/p>\n<\/div>\n

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Utilizarea Bran\u021burilor Ortopedice<\/span><\/h4>\n<\/div>\n
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\u00a0<\/span><\/h4>\n<\/div>\n
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Structura piciorului dumneavoastr\u0103 poate fi normal\u0103, plat\u0103 (picior plat) sau, dimpotriv\u0103, cu arcad\u0103 \u00eenalt\u0103. \u00cen special piciorul plat poate contribui la apari\u021bia periostitei tibiale. Gradul acestor tulbur\u0103ri de presiune poate varia de la o persoan\u0103 la alta. Alergarea cu bran\u021buri nu este adesea confortabil\u0103. Dac\u0103 tulburarea de presiune a piciorului nu poate fi corectat\u0103 cu \u00eenc\u0103l\u021b\u0103minte, ar trebui utilizate bran\u021buri ortopedice.<\/span><\/p>\n<\/div>\n

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Distan\u021ba de Alergare \u00a0 Dac\u0103 alerga\u021bi regulat \u0219i ave\u021bi ca obiectiv curse precum semimaratonul \u0219i […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[128,89],"tags":[],"class_list":["post-28753","post","type-post","status-publish","format-standard","hentry","category-general","category-chirurgia-genunchiului"],"_links":{"self":[{"href":"https:\/\/www.utkuerdemozer.com\/ro\/wp-json\/wp\/v2\/posts\/28753","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.utkuerdemozer.com\/ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.utkuerdemozer.com\/ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.utkuerdemozer.com\/ro\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.utkuerdemozer.com\/ro\/wp-json\/wp\/v2\/comments?post=28753"}],"version-history":[{"count":0,"href":"https:\/\/www.utkuerdemozer.com\/ro\/wp-json\/wp\/v2\/posts\/28753\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.utkuerdemozer.com\/ro\/wp-json\/wp\/v2\/media?parent=28753"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.utkuerdemozer.com\/ro\/wp-json\/wp\/v2\/categories?post=28753"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.utkuerdemozer.com\/ro\/wp-json\/wp\/v2\/tags?post=28753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}