Con el inicio del año, muchas personas retoman la actividad física con entusiasmo, buscando cumplir propósitos como mejorar su salud, alcanzar su mejor versión y mantenerse activos; sin embargo, puede convertirse en riesgo si el ejercicio no se realiza de manera adecuada.
La Universidad Autónoma de Chihuahua, a través de la Licenciatura de Terapia Física y Rehabilitación de la Facultad de Medicina y Ciencias Biomédicas, informa que si bien, el deporte es un aliado para la salud, una ejecución incorrecta puede causar lesiones que afecten el desempeño físico y la calidad de vida, por lo que se emiten las recomendaciones que, al realizar las rutinas o ejercicios, se tomen en cuenta en entrenamientos de fuerza o con pesas, que requieren técnicas precisas para evitar problemas a corto y largo plazo.
El coordinador de la licenciatura en Terapia Física y Rehabilitación, Erick Benítez Romero, da a conocer las lesiones más comunes al entrenar de forma incorrecta, como:
- Tendinitis: Inflamación en los tendones del hombro causada por movimientos repetitivos o malas posturas, conocida también como la Tendinitis del Manguito Rotador.
- Lumbalgia: Dolor en la parte baja de la espalda, frecuentemente asociado con cargas excesivas de peso.
- Tendinitis rotuliana: Lesión en la rodilla provocada por mala técnica o sobrecarga. Fortalecer los cuádriceps puede ayudar a prevenirla.
- Rotura de fibras musculares: Resultado de un calentamiento insuficiente o de someter los músculos a estrés continuo, se manifiesta como un dolor intenso y repentino.
Evitar lesiones en el gimnasio o al entrenar en casa es posible al tomar en cuenta las siguientes recomendaciones, como un calentamiento adecuado y dedicar tiempo a prepararse antes de cualquier actividad física.
Es importante avanzar gradualmente, aumentar de peso y la intensidad de forma progresiva, por lo que también hay que descansar lo suficiente al programar días de recuperación y evitar el sobreentrenamiento, por medio de una técnica correcta y estirar regularmente por lo menos dos veces por semana.
Al ser la primera vez que se aplica a un régimen de ejercicio, es importante tomar en cuenta rutinas de baja intensidad y optar por actividades de bajo impacto como caminar, nadar o usar una bicicleta estacionaria, ya que permiten desarrollar resistencia y fuerza de manera segura.
Benítez Romero recomienda reconocer las señales de fatiga o dolor como indicadores de ajustar un ritmo. El descanso y la recuperación son tan importantes como el entrenamiento mismo; al priorizar la seguridad y una ejecución consciente, se logrará el objetivo.
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