Contenido
Tendinitis
Uno de los problemas más habituales que se producen en los tendones es el conocido como tendinitis, del cual vamos a conocer todos los detalles y razones por las que se puede llegar a producir, detectando su presencia a través de los síntomas y descubriendo tanto los métodos de prevención como los tratamientos más efectivos para poder solventarlo.
Qué es la tendinitis
La tendinitis se desarrolla cuando los tendones que unen huesos y músculos se inflaman, pudiendo derivar en tendinosis en el caso de que el tendón se vaya degenerando.
Por qué se desarrolla este problema
En la mayor parte de casos, la tendinitis se va a producir por sobrecargas o lesiones en diferentes partes del cuerpo, generalmente ocasionadas durante la práctica de deportes, o incluso a partir del debilitamiento del cuerpo o la presencia de enfermedades como la diabetes o la artritis, que suelen aparecer con la edad.
Las zonas que se ven más afectadas por tendinitis son el hombro, el codo, la muñeca, el pulgar, la rodilla y el talón.
Síntomas más habituales
Es muy importante conocer los síntomas de la tendinitis para poder detectarla y así acudir al médico para su tratamiento:
- Dolor en los tendones que se encuentran ubicados en la zona de la articulación.
- Mayor sensibilidad en el tendón afectado.
- Se observa una mayor rigidez en la articulación afectada, especialmente por la mañana.
- Presencia de dolor durante la noche.
- Cuando se realizan actividades o movimientos en los que la articulación se ve afectada, el dolor aumenta.
De cualquier manera, es muy importante tener en cuenta que, dependiendo de la causa por la que se haya producido la tendinitis, es posible que los síntomas varíen, pero de cualquier manera, estos son los más habituales y los que generalmente ayudan a detectar la presencia de la lesión.
Consejos para evitar la tendinitis
Para poder prevenir la tendinitis, es importante tener en cuenta las recomendaciones siguientes:
- Evitar los sobreesfuerzos.
- Practicar ejercicio físico ayuda a fortalecer los músculos que trabajan en conjunto con los tendones, reforzando así la articulación y reduciendo el esfuerzo de los mismos.
- El ejercicio físico también ayuda a mantener la flexibilidad de los tendones, con lo cual estarán más preparados a la hora de trabajar con más fuerza y por supuesto si se producen movimientos repetitivos o fuertes.
- No sobrecargar brazos o piernas con ejercicio físico o trabajos que se estén realizando.
- Es muy recomendable evitar los movimientos repetitivos.
- Antes de realizar cualquier tipo de actividad que requiera el empleo de fuerza, es muy importante realizar ejercicios de calentamiento.
Tratamientos para la tendinitis
Hay que tener en cuenta que los tendones no se recuperan, es decir, un tendón que se haya visto afectado por tendinosis o incluso por distensión o rotura, tan sólo se podrá recuperar a partir de la cirugía.
Sin embargo, en la mayor parte de casos en los que se presenta la tendinitis, con un tratamiento sencillo y sobre todo acudiendo a un buen fisioterapeuta , se puede solucionar en poco tiempo.
En la mayor parte de casos, el objetivo va a ser el de aliviar el dolor y reducir la inflamación, así como se fomentará la recuperación del tendón, se fortalecerá y estirará, y por supuesto también se procederá al fortalecimiento de los músculos del entorno.
En este sentido, en los casos más leves es suficiente con aplicar un poco de calor o frío y acudir al fisio durante un tiempo, mientras que en otros más complicados se deberá recurrir a la utilización de dispositivos ortopédicos removibles durante el tiempo que el médico considere oportuno en base a la recuperación.
Para reducir el dolor y otros síntomas como la inflamación, el médico puede recomendar el consumo de determinados medicamentos como pueden ser el ibuprofeno o el ácido acetilsalicílico.
Como ejercitar los tendones
Para ejercitar los tendones de manera adecuada, es importante seguir algunas pautas clave. En primer lugar, es esencial calentar antes de comenzar cualquier ejercicio. El calentamiento ayuda a aumentar el flujo sanguíneo y preparar los tendones para el trabajo que van a realizar. Además, se recomienda comenzar los ejercicios con movimientos de bajo impacto para gradualmente aumentar la intensidad.
Un aspecto fundamental para ejercitar los tendones de forma segura es mantener una postura correcta durante los ejercicios. Una postura adecuada ayuda a distribuir la carga de manera uniforme en los tendones y reduce el riesgo de lesiones. Además, es importante prestar atención a las señales del cuerpo. Si se experimenta dolor o molestias durante el ejercicio, es recomendable detenerse y descansar.
El fortalecimiento progresivo es otro elemento clave para ejercitar los tendones de forma efectiva. Comenzar con ejercicios de bajo impacto y poco a poco aumentar la carga y la intensidad ayuda a fortalecer los tendones de manera gradual y reducir el riesgo de lesiones. Es importante recordar que el fortalecimiento de los tendones lleva tiempo y paciencia, por lo que es necesario ser constante y no apresurarse en aumentar la dificultad de los ejercicios.
Además de fortalecer los tendones, es importante también estirarlos correctamente. Los estiramientos ayudan a mantener la flexibilidad de los tendones y reducir la rigidez. Se recomienda realizar estiramientos después de cada sesión de ejercicio, manteniendo cada estiramiento durante al menos 30 segundos y evitando rebotes o movimientos bruscos.
Finalmente, es importante permitir que los tendones descansen y se recuperen adecuadamente. El descanso es esencial para permitir que los tendones se reparen y fortalezcan después del ejercicio. Además, es recomendable alternar los tipos de ejercicios para evitar la sobrecarga continua en los mismos tendones.
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