A corrida realmente prejudica os joelhos?
Autor: Friend Fit | Publicado: 2014-12-29T11:55:00-08:00

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As lesões nas articulações
dos joelhos são comuns no esporte. Mas a corrida não é a culpada.

"A corrida começa com impacto,
mas a corrida pode fortalecer o joelho, e aqueles que
correm ao longo das suas vidas
têm joelhos mais fortes do que
aqueles que não o fazem", de acordo com a fisioterapeuta Michael Silverman, PT, MSPT,
coordenador do Centro Tisch de Desempenho no &nbsp;Hospital for Special Surgery.

Na verdade, o maior estudo de corredores
já concluído, que foi recentemente publicado na Medicine &amp;
Science in Sports &amp; Exercise,
concluiu que a corrida não aumenta
o risco de osteoartrite (destruição da cartilagem), mesmo em maratonistas. E, veja
só: Corredores tinham metade
a incidência de osteoartrite de joelho
em comparação com os praticantes de
caminhada.

O motivo: "Foi comprovado que a
corrida fortalece a cartilagem do
seu joelho", diz Jason Fitzgerald, um treinador EUA Track &amp; Field-certificaoa
e fundador da Strength
Running . "O corpo se
adapta a corrida e fortalece os
joelhos. Já que a corrida não envolve flexão excessiva do joelho nem muito torção ou
giro, que é uma forma muito segura de exercício para os joelhos." Além disso, exercícios de alto impacto, contribui
para o aumento de densidade óssea e fortalecer
os músculos ao redor do joelho, &nbsp;devido a uma pressão maior na
articulação, diz Silverman.

Ainda assim, se você quer correr,
&nbsp;precisa de uma ajudinha.
Deve fortalecer seus pontos fracos.
Praticamente todas as lesões de joelho
que ocorrem em corridas são causadas por desequilíbrios musculares, diz Silverman.

"Com um desequilibrio biomecânico,
você pode acabar sobrecarregando o
interior do joelho, tornando-o mais
propenso a lesionar seu menisco ",
diz Silverman. "Ou se seus quadris são fracos, &nbsp;sua postura é prejudicada&nbsp; por desequilibrio muscular no seu movimento
de perna”. 


A melhor maneira de reduzir o risco de
lesões no joelho durante a corrida
é fortalecer &nbsp;em especial os glúteos e
quadris, onde fraquezas
musculares são mais nítidas. Exercícios
como o de &nbsp;levantar as pernas com joelhos
extendidos, ponte, e agachamento,
podem ajudar.

Além disso, até você corrigir os desequilíbrios, poderá ter que reduzir seu ritmo. "Correr
pode agravar lesões existentes nos &nbsp;joelho, por isso, se
você está lidando
com um problema no joelho, é melhor deixa-los saudáveis antes
de começar a correr", diz Fitzgerald.
(Se você tem um tem problemas causados por um distúrbio
hereditário ou está acima do peso,
por exemplo, a corrida pode ser dolorosa
e deve ser evitada, segundo Silverman).



Fitzgerald também desaconselha aumentar a distância muito rapidamente. Os aumentos devem ser gradativos, entre 5 e 10 por cento, a cada duas semanas. Lembre-se que quando se trata de se tornar um corredor melhor, a
consistência é mais importante do que correr
grandes distâncias.