Infortuni comuni. Cosa fare in caso di infortunio e riabilitazione.
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Gli infortuni fanno parte del gioco, chi fa sport lo sa. In questo articolo vediamo quali sono gli infortuni più comuni, cosa fare in caso di infortunio e la riabilitazione per tornare all’attività, sempre seguendo le direttive di un buon fisioterapista, che deciderà lui quando è il momento di riprendere l’attività.
Contrattura muscolare
Quando ci troviamo di fronte ad una CONTRATTURA MUSCOLARE solitamente i tempi di recupero sono molto brevi e nel giro di una settimana di riposo completo non dovrebbero esserci problemi a riprendere l’attività. Possono essere molto utili massaggi decontratturanti e applicazioni caldo/umide sul muscolo, per rilassare la parte dolente. Lo stretching può essere di aiuto ma non in eccesso. Bisogna comunque lasciare il muscolo tranquillo e massacrarlo di stretching, soprattutto se non abituati, può essere controproducente. Quindi stretching si, ma con criterio.

Stiramento muscolare
In caso di STIRAMENTO MUSCOLARE i tempi di recupero si allungano, almeno 15 giorni di recupero, poi a seconda della gravità della lesione i giorni possono arrivare fino a 25-30. In questo caso i massaggi sono sconsigliati perché si rischierebbe di peggiorare la situazione. Mentre il caldo/umido può essere alternato da ghiaccio per alleviare il dolore. Stretching assolutamente vietato perché le fibre sono già “allungate” e sarebbe pericoloso sollecitarle in allungamento.
Strappo muscolare
Lo STRAPPO a livello muscolare è la situazione più grave, si possono superare i 50 giorni di recupero e solo una ecografia di controllo potrà aiutarci sulla situazione. Se il muscolo non è ancora cicatrizzato si dovrà aspettare ancora qualche giorno prima di riprendere l’attività. Anche qui, stretching e massaggi aboliti. Possiamo aiutare i processi di guarigione con qualche tecar.
Distorsione caviglia e ginocchio
Incappando in una DISTORSIONE ALLA CAVIGLIA dobbiamo stare fermi almeno 20 giorni, per far sì che tendini e legamenti si riprendano al meglio. In caso di situazioni più gravi con lesioni legamentose e tendinee i tempi si allungano certamente, arrivando addirittura all’operazione nei casi peggiori. Probabilmente avremo degli stiramenti ai tendini e legamenti, quindi tecar e caldo/umido possono aiutare nel recupero. Una volta che il dolore svanisce si può iniziare con esercizi propriocettivi su tavolette e bosu, per rinforzare l’articolazione. Questi esercizi vanno eseguiti anche in forma di prevenzione quando stiamo bene, non solamente quando siamo infortunati. Sono sufficienti 5 minuti prima di ogni allenamento, ginocchia e caviglie ringrazieranno.
La DISTORSIONE AL GINOCCHIO è la più pericolosa perché nella maggior parte dei casi si va incontro alla lesione del crociato anteriore. Questo legamento non si rigenera da solo e quindi si deve andare incontro ad una operazione. Nel migliore dei casi, se il crociato anteriore non subisce lesioni, possiamo recuperare in 30-40 giorni (da vedere sempre i danni subiti dal collaterale laterale e mediale). Un rinforzo degli arti inferiori con particolare attenzione al vasto mediale è molto importante. Ghiaccio per alleviare il dolore inizialmente e poi rinforzo muscolare graduale.
Infiammazione muscolare o tendinea
L’INFIAMMAZIONE è l’infortunio più leggero e fastidioso e duraturo. Solitamente non obbliga l’atleta al riposo assoluto ma non permette di rendere al 100% dando problemi in certi tipi di movimento. E’ importante fermarsi in tempo per far si che non diventi cronica e duratura. Alcuni infortuni di questo tipo durano anche tutta la stagione, nel peggiore dei casi è necessaria un’operazione per guarire.

Il ghiaccio allevia il dolore, il caldo/umido accelera i processi di guarigione portando più sangue alla zona interessata. In qualsiasi caso ascoltate sempre il parere di un buon fisioterapista, non improvvisatevi. Sarà lui a suggerirvi i giusti passaggi per tornare ad allenarvi al meglio. Ricordiamoci sempre che la miglior forma di prevenzione è allenare i muscoli sulla forza.
Vediamo come comportarci in caso di infortunio, ghiaccio sì o no? E lo stretching aiuta?
Il ghiaccio è un antidolorifico naturale, “addormenta” la parte interessata ed è molto utile in caso di infortunio. Nell’immediato il ghiaccio è molto importante, riduce il gonfiore e non fa sentire il dolore.
In caso di INFIAMMAZIONI nelle prime 72 ore è consigliato applicare ghiaccio sulla zona interessata più volte al giorno. Nei giorni successivi bisognerebbe accantonare il ghiaccio e cercare di riscaldare la zona interessata per rilassare la muscolatura e migliorare la circolazione sanguigna. Si faranno quindi degli impacchi con acqua calda. La muscolatura si rilasserà e avremo dei benefici a livello di circolazione sanguigna. In questo caso lo stretching è molto utile per una guarigione più rapida.
In caso di CONTRATTURE il ghiaccio è utile subito dopo l’infortunio, dopodichè già dal giorno dopo è necessario cercare, come nel caso delle infiammazioni, di riscaldare la zona interessata, rilassare la muscolatura e allungarla. Tisane rilassanti alle erbe possono aiutare a rilassare l’organismo e la muscolatura. Massaggi decontratturanti aiutano a ridurre i tempi di recupero.
In caso di STIRAMENTI la procedura deve essere la stessa vista per le contratture, con la differenza che non dobbiamo assolutamente fare stretching! Lo stretching è da evitare, perché le fibre sono allungate e parzialmente lesionate, un allungamento peggiorerà la situazione. Evitare anche i massaggi!
In caso di DISTORSIONI la situazione si complica, oltre al ghiaccio iniziale è necessaria la visita da uno specialista che ci informerà sulla gravità dell’infortunio e se è il caso ci consiglierà una risonanza magnetica per vedere il grado della lesione dei legamenti.

Antidolorifici e creme vanno bene?
Sconsiglio assolutamente l’utilizzo di antidolorifici, dobbiamo lasciare che sia il nostro organismo a smaltire l’infortunio in modo naturale, andremo a sovraccaricare inutilmente fegato e reni. Inoltre il sentire dolore è un segnale del nostro corpo, ci fa capire fino a che punto possiamo muovere l’arto. Con un antidolorifico è possibile non sentire dolore, muovendosi oltre il dovuto e peggiorare la situazione.
Le creme possono essere utili a combattere l’infiammazione creatasi ma dobbiamo essere consapevoli che non fanno miracoli. Qualcuno sostiene addirittura che una pomata messa in superficie sulla pelle non potrà essere assorbita in profondità e non serve a nulla, non ho materiale a sufficienza per approfondire questo argomento, quindi dato che male non fanno, suggerisco solo di non esagerare con l’uso delle creme, per motivi economici più che altro.
Solitamente
-Dolore lombare è causato da addome debole.
-Dolore alle ginocchia è causato da anche deboli oppure da scarsa mobilità delle caviglie.
-Problemi alla cuffia dei rotatori possono essere dovuti a scarsa mobilità, debolezza scapolare e dei retroattori.
-Dolore dorsale e cervicale può essere dovuto a scarsa mobilità.
Sono ovviamente solo alcune delle cause che possono scatenare un infortunio leggero, ma serve per farci riflettere, tante volte è la soluzione più semplice quella da attuare.
A volte bastano dei piccoli accorgimenti, così nel riscaldamento suggerisco di inserire mobilità delle anche, delle caviglie e degli arti superiori, in modo da non trascurare nulla. Cerchiamo di evitare grosse torsioni con la schiena, le vertebre non sono fatte per torcersi. Più siamo completi e meno infortuni avremo, questa è una cosa che ho sperimentato di persona, molte volte trascurando certi esercizi si cade in spiacevoli infortuni, mentre facendo attenzione e cercando di allenare tutto il corpo in modo equilibrato siamo più forti e sani!
Squat, stacchi, affondi e tutti gli esercizi multiarticolari per gli arti inferiori sono fondamentali, il gluteo ha compiti di stabilità e un gluteo forte mi permetterà di avere meno infortuni e squilibri, il quadricipite mi darà sostegno per le mie ginocchia. Gli ischiocrurali (chiamati erroneamente femorali) hanno bisogno di essere rinforzati ed elasticizzati, quindi oltre ad esercizi di rinforzo è importante una buona dose di stretching!
La parte superiore del corpo fa la sua parte, spalle, dorsali e pettorali forti sono importanti per un atleta, la corsa non è solo eseguita con le gambe ma anche la parte superiore influisce, dobbiamo cercare di non avere squilibri, avete notato che gli sprinter hanno un fisico eccezionale? (e questo si ricollega al discorso che i muscoli non rallentano un atleta!).

L’addome forte è fondamentale perché è sempre attivo nella corsa. Esercizi di core stability sono da preferire ai crunch perché quando si corre l’addome è sempre in tensione. Al massimo si effettuano delle piccole torsioni quindi meglio allenarsi con esercizi isometrici.
Guarigione e riabilitazione
Per guarire da un infortunio ci va innanzitutto il riposo ed eseguire le analisi del caso (ecografia, raggi e visita specialistica). Dopodichè bisognerà seguire il consiglio di un esperto (un fisioterapista solitamente) e iniziare la terapia di riabilitazione. Io mi occupo dei clienti che hanno già effettuato questa parte riabilitativa. Il mio compito è infatti quello di completarla, mi occupo quindi del rinforzo muscolare.
L’utilizzo di tavolette propriocettive e di contrazioni isometriche inizialmente ritengo sia molto importante, lavori man mano più impegnativi fino ad arrivare alla normalità. In soggetti sani ed atletici la miglior forma di prevenzione agli infortuni è l’allenamento! La miglior prevenzione è la forza!
E’ una parte molto complessa, come sempre cerco di non annoiare il lettore, chi volesse approfondire l’argomento può chiedermi informazioni, ho molti libri da suggerire. Questo articolo l’ho scritto per farvi capire che è importante rinforzare tutto il corpo, se mi infortunio spesso il bicipite femorale non significa per forza che è debole. Magari è forte ma avendo un gluteo debole ha tutto il carico su di lui e si lesiona andando in sovraccarico. Rinforziamo tutto il corpo ed elasticizziamo, mobilità e stretching sono fondamentali!
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