Question 1

Cómo el entrenamiento de fuerza previene las lesiones al correr

Accepted Answer

Además de fortalecer tus músculos, el entrenamiento de fuerza también fortalece tus tendones, te enseña buenos patrones de movimiento y mejora tu sentido de la posición.

Los músculos y tendones fuertes tardan más en fatigarse cuando corres, lo que significa que puedes mantener una buena forma de correr durante más tiempo. También reducen el impacto en nuestras articulaciones, ya que pueden absorber más fuerza.

Se ha demostrado que la mejora de los patrones de movimiento y del sentido de la posición reduce el riesgo de esguinces y distensiones. Lea más sobre esto en la siguiente sección.

Question 2

El sentido de la posición a menudo se pasa por alto

Accepted Answer

El sentido de la posición (también llamado propiocepción) se refiere a la capacidad de su cerebro para saber exactamente dónde está su cuerpo sin mirarlo. Por ejemplo, el sentido de la posición es lo que le permite subir y bajar las escaleras sin mirar sus pies.

Como ya hemos dicho, se ha descubierto que un mal sentido de la posición aumenta el riesgo de sufrir esguinces y distensiones al correr.

La buena noticia es que es fácil mejorar el sentido de la posición haciendo ejercicios de equilibrio y centrándose en la técnica cuando se realiza un entrenamiento de fuerza. Por eso varios de los entrenamientos de nuestro plan de prevención de lesiones se centran en el equilibrio y el control.

Question 3

La prevención es polifacética

Accepted Answer

Entrenar la fuerza es solo una pieza del puzle. Para aprender a dominar todos los factores que previenen lesiones al correr, hemos incluidos los materiales de lectura apropiados en cada fase.

Question 4

Bibliografía

Accepted Answer

Cloosterman, Kyra LA, et al. “Educational online prevention programme (the SPRINT study) has no effect on the number of running-related injuries in recreational runners: a randomised-controlled trial.” British journal of sports medicine56.12 (2022): 676-682.
Dhillon, Gurmeet K., et al. “What are the perceptions of runners and healthcare professionals on footwear and running injury risk?.” BMJ open sport & exercise medicine6.1 (2020): e000767.
Fokkema T, Vos RD, van Ochten JM, et al Preventing running-related injuries using evidence-based online advice: the design of a randomised-controlled trialBMJ Open Sport & Exercise Medicine 2017;3: e000265. doi: 10.1136/bmjsem-2017-000265
Fokkema, Tryntsje, et al. “Enhanced injury prevention programme for recreational runners (the SPRINT study): design of a randomised controlled trial.” BMJ Open Sport & Exercise Medicine6.1 (2020): e000780.
Fokkema, Tryntsje, et al. “Opinions, barriers, and facilitators of injury prevention in recreational runners.” journal of orthopaedic & sports physical therapy49.10 (2019): 736-742.
Fokkema, Tryntsje, et al. “Online multifactorial prevention programme has no effect on the number of running-related injuries: a randomised controlled trial.” British journal of sports medicine53.23 (2019): 1479-1485.
Hollander, Karsten, et al. “Sex-specific differences in running injuries: a systematic review with meta-analysis and meta-regression.” Sports Medicine51.5 (2021): 1011-1039.
Hofstede, H., et al. “In training for a marathon: Runners and running-related injury prevention.” Physical Therapy in Sport41 (2020): 80-86.
Hsu, Chia-Li, et al. “Common running musculoskeletal injuries and associated factors among recreational gorge marathon runners: An investigation from 2013 to 2018 taroko gorge marathons.” International journal of environmental research and public health17.21 (2020): 8101.
Lauersen, Jeppe Bo, Thor Einar Andersen, and Lars Bo Andersen. “Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis.” British journal of sports medicine52.24 (2018): 1557-1563.
Lauersen JB, Bertelsen DM, Andersen LBThe effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trialsBritish Journal of Sports Medicine 2014;48: 871-877.
Leppänen, Mari, et al. “Interventions to prevent sports related injuries: a systematic review and meta-analysis of randomised controlled trials.” Sports medicine44.4 (2014): 473-486.
Matias, Alessandra B., et al. “Effects of Foot-Core Training on Foot-Ankle Kinematics and Running Kinetics in Runners: Secondary Outcomes From a Randomized Controlled Trial.” Frontiers in bioengineering and biotechnology(2022): 599.
Napier, Christopher, and Richard W. Willy. “The prevention and treatment of running injuries: A state of the art.” International Journal of Sports Physical Therapy16.4 (2021): 968.
Peterson, Benjamin, et al. “Biomechanical and Musculoskeletal Measurements as Risk Factors for Running-Related Injury in Non-elite Runners: A Systematic Review and Meta-analysis of Prospective Studies.” Sports medicine-open8.1 (2022): 1-26.
Smyth, Erin A., et al. “Injury prevention strategies specific to pre-elite athletes competing in Olympic and professional sports—a systematic review.” Journal of science and medicine in sport22.8 (2019): 887-901. Kemler, Ellen, et al. “Differences in injury risk and characteristics of injuries between novice and experienced runners over a 4-year period.” The Physician and sportsmedicine46.4 (2018): 485-491.
Vincent, Heather K., Michael Brownstein, and Kevin R. Vincent. “Injury prevention, safe training techniques, rehabilitation, and return to sport in trail runners.” Arthroscopy, sports medicine, and rehabilitation4.1 (2022): e151-e162.
Wolthon, Alexander, et al. “Running shoes, pronation, and injuries: do beliefs of injury risk factors among running shoe salespersons and physiotherapy students align with current aetiology frameworks?.” Footwear Science 12.2 (2020): 101-111.
Wilke, Jan, Oliver Vogel, and Lutz Vogt. “Why are you running and does it hurt? Pain, motivations and beliefs about injury prevention among participants of a large-scale public running event.” International journal of environmental research and public health16.19 (2019): 3766.
https://www.running-physio.com/skimpyresearch/

Movilidad y fuerza para corredores