{"id":1204,"date":"2016-10-17T08:30:25","date_gmt":"2016-10-17T13:30:25","guid":{"rendered":"https:\/\/painstopshere1.wordpress.com\/?p=1204"},"modified":"2022-02-08T13:11:00","modified_gmt":"2022-02-08T19:11:00","slug":"five-common-reasons-your-knee-might-hurt","status":"publish","type":"post","link":"https:\/\/painendshere.com\/es\/blog\/five-common-reasons-your-knee-might-hurt\/","title":{"rendered":"5 razones comunes por las que le puede doler la rodilla"},"content":{"rendered":"<h3><strong>5 razones comunes por las que le puede doler la rodilla <\/strong><\/h3>\n<p>Como la articulaci\u00f3n m\u00e1s grande de su cuerpo, la rodilla asume su parte justa de impacto. No es sorprendente que el dolor de rodilla sea una queja com\u00fan entre personas de todas las edades. Las causas m\u00e1s comunes incluyen la inflamaci\u00f3n causada por el levantamiento inadecuado de objetos pesados, poca flexibilidad, mal calzado, debilidad muscular, inicio de rutinas de acondicionamiento f\u00edsico de alto impacto sin calentamiento y problemas estructurales de la rodilla, como artritis, rotura de cart\u00edlago o da\u00f1o de ligamentos.<\/p>\n<p>Entonces, \u00bfc\u00f3mo se puede diferenciar entre la inflamaci\u00f3n y los problemas estructurales? Seg\u00fan Bush-Joseph, las personas que pueden estirar las rodillas sin dolor suelen tener problemas de inflamaci\u00f3n menos graves. Mientras que las personas a menudo tienen da\u00f1os estructurales cuando sus rodillas est\u00e1n visiblemente hinchadas o no pueden ponerse en cuclillas con las rodillas en \u00e1ngulos de 90 grados.<\/p>\n<p>El dolor de rodilla puede afectarle a cualquier persona a cualquier edad y aqu\u00ed hay cinco consejos para prevenir el dolor de rodilla:<\/p>\n<p><strong>No omita el ejercicio, incluso si tiene un problema estructural<\/strong><\/p>\n<p>La clave es conocer tus l\u00edmites. El entrenamiento de fuerza que se enfoca principalmente en fortalecer los m\u00fasculos de los cu\u00e1driceps y los isquiotibiales puede disminuir el dolor y ayudar a las personas a tolerar la artritis y otros problemas estructurales de la rodilla. Mantenerse activo ayuda a controlar el peso y desarrollar los m\u00fasculos, los cuales pueden ayudar a proteger las rodillas de un da\u00f1o mayor.<\/p>\n<p>La <a href=\"http:\/\/www.webmd.com\/osteoarthritis\/features\/6-ways-to-ruin-your-knees?page=3\">mejores ejercicios<\/a> para las personas con problemas estructurales de la rodilla incluyen ejercicios aer\u00f3bicos sin impacto, como caminar sobre un terreno nivelado, entrenar en una m\u00e1quina el\u00edptica, usar una bicicleta est\u00e1tica, nadar y hacer aer\u00f3bic acu\u00e1tico. Tambi\u00e9n es aconsejable evitar las actividades que ejercen presi\u00f3n adicional sobre las rodillas, como arrodillarse, flexionar las rodillas profundamente y correr cuesta abajo.<\/p>\n<p><strong>Ya sea que est\u00e9 activo o no, el estiramiento es bueno para las rodillas.<\/strong><\/p>\n<p><a href=\"http:\/\/www.health24.com\/Medical\/Arthritis\/About-Joint-Pain-Arthritis\/7-everyday-things-that-could-be-damaging-your-joints-20150109\">Estira<\/a> que se centran en los m\u00fasculos de la pantorrilla, los isquiotibiales y los cu\u00e1driceps eliminan la presi\u00f3n de las rodillas y las r\u00f3tulas.<\/p>\n<p>Algunos buenos estiramientos para proteger las rodillas incluyen step-ups, flexiones de isquiotibiales y levantamientos de piernas estiradas. Adem\u00e1s, los estiramientos que se centran en desarrollar la flexibilidad en las caderas, incluido un estiramiento en mariposa y un flexor de cadera de pie con una banda de resistencia, pueden ayudar a aliviar el dolor de rodilla.<\/p>\n<p>Las personas a las que no les gusta estirar antes de un entrenamiento a\u00fan pueden proteger sus rodillas aumentando lentamente hasta la velocidad m\u00e1xima en lugar de saltar a toda velocidad en su entrenamiento.<\/p>\n<p><strong>Bajar de peso puede mejorar el dolor de rodilla<\/strong><br \/>\nTu <a href=\"http:\/\/www.webmd.com\/osteoarthritis\/features\/6-ways-to-ruin-your-knees?page=2\">peso<\/a> juega un papel importante en el dolor de rodilla. Si caminara todo el d\u00eda con una mochila que tuviera un peso de 10 libras, sentir\u00eda el dolor de espalda, caderas y rodillas al final del d\u00eda. Eso le muestra el impacto que el peso adicional puede tener en sus articulaciones.<\/p>\n<p>Con cada paso que dan las personas, se transmite de dos a cuatro veces su peso corporal a trav\u00e9s de la articulaci\u00f3n de la rodilla. Por lo tanto, cuanto m\u00e1s pese, m\u00e1s fuerte ser\u00e1 el impacto en la articulaci\u00f3n de la rodilla.<\/p>\n<p><strong>Usar los zapatos adecuados es importante para tener rodillas saludables.<\/strong><br \/>\nSolidario y <a href=\"https:\/\/www.sharecare.com\/health\/knee-pain\/article\/bad-habits-knees-knee-injuries\">zapatos comodos<\/a> Ayuda a aliviar la presi\u00f3n de la articulaci\u00f3n de la rodilla al promover la alineaci\u00f3n y el equilibrio adecuados de las piernas. Por lo tanto, no es de extra\u00f1ar que usar tacones altos sea una causa com\u00fan de dolor de rodilla.<\/p>\n<p>Cuando los tacones altos levantan el tal\u00f3n, la l\u00ednea de soporte de peso se inclina hacia adelante, por lo que los cu\u00e1driceps tienen que trabajar m\u00e1s para mantener la rodilla recta, lo que provoca dolor de rodilla. Mientras que, si su tal\u00f3n est\u00e1 m\u00e1s cerca del piso en zapatos bajos o planos, los m\u00fasculos de los muslos no tienen que trabajar tanto para mantener la estabilidad, lo que es m\u00e1s f\u00e1cil para las rodillas.<\/p>\n<p>Si bien el entrenamiento de fuerza y el estiramiento pueden ayudar a fortalecer los m\u00fasculos alrededor de las rodillas para minimizar el da\u00f1o de la rodilla causado por los talones, es mejor guardar los tacones de aguja para ocasiones especiales.<\/p>\n<p><strong>Ponte de pie para sentirte mejor<\/strong><\/p>\n<p>Cuando se encorva, se inclina hacia adelante y camina con la cintura doblada, y esa postura le provocar\u00e1 dolor en la rodilla. Quiere que su cabeza se centre sobre sus hombros y sus hombros centrados sobre su abdomen y pelvis. Cuanto m\u00e1s tu cuerpo es <a href=\"https:\/\/www.sharecare.com\/health\/knee-pain\/article\/bad-habits-knees-knee-injuries\">descentrado<\/a>; cuanto m\u00e1s tienes que compensar eso con la actividad muscular. Esos m\u00fasculos eventualmente se fatigan, causando tensi\u00f3n en las articulaciones.<\/p>\n<p>Tener m\u00fasculos centrales fuertes en el abdomen y la espalda baja ayuda a promover una buena postura y, en \u00faltima instancia, reduce la presi\u00f3n sobre las rodillas. Los ejercicios como planchas, extensiones de espalda, yoga y Pilates pueden ayudar a fortalecer el core.<\/p>","protected":false},"excerpt":{"rendered":"<p>5 razones comunes por las que su rodilla puede doler Como la articulaci\u00f3n m\u00e1s grande de su cuerpo, la rodilla recibe su parte justa del impacto. No es sorprendente que el dolor de rodilla sea una queja com\u00fan entre personas de todas las edades. Las causas m\u00e1s comunes incluyen la inflamaci\u00f3n causada por el levantamiento inadecuado de objetos pesados, poca flexibilidad, mal calzado, debilidad muscular, [\u2026]<\/p>","protected":false},"author":2,"featured_media":29943,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-1204","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Common Reasons Your Knee Might Hurt<\/title>\n<meta name=\"description\" content=\"Dr. Rodriguez | The Pain Relief Center | Dallas | Plano | Frisco | Five Common Reasons Your Knee Might Hurt\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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