{"id":4956,"date":"2023-02-14T06:40:49","date_gmt":"2023-02-14T09:40:49","guid":{"rendered":"https:\/\/www.sintespar.com.br\/portal\/?p=4956"},"modified":"2023-02-14T06:49:53","modified_gmt":"2023-02-14T09:49:53","slug":"a-corrida-prejudica-os-joelhos-correr-desgasta-as-articulacoes","status":"publish","type":"post","link":"https:\/\/www.sintespar.com.br\/portal\/a-corrida-prejudica-os-joelhos-correr-desgasta-as-articulacoes\/","title":{"rendered":"A corrida prejudica os joelhos? Correr desgasta as articula\u00e7\u00f5es?"},"content":{"rendered":"<p style=\"box-sizing: inherit; margin-bottom: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: inherit; line-height: inherit; vertical-align: initial; text-align: left;\" data-track-category=\"Link no Texto\" data-track-links=\"\">\u00c9 muito comum os atletas terem medo da corrida prejudicar a sa\u00fade dos joelhos, mas isso realmente acontece? Em entrevista ao&nbsp;<a style=\"box-sizing: inherit; font-style: inherit; font-variant: inherit; font-weight: var(--font-weight-bold); font-stretch: inherit; font-size: inherit; line-height: inherit; vertical-align: initial; color: #ff6000;\" href=\"https:\/\/ge.globo.com\/eu-atleta\/\">Eu Atleta<\/a>, especialistas responderam que, segundo estudos, o sedentarismo \u00e9 mais prejudicial \u00e0 sa\u00fade dos joelhos do que mant\u00ea-los ativos a longo prazo. Segundo Adriano Leonardi, m\u00e9dico ortopedista do esporte especialista em joelhos, a pr\u00e1tica esportiva ajuda ainda a prevenir a degrada\u00e7\u00e3o cartilaginosa. Raquel Castanharo, fisioterapeuta mestre em biomec\u00e2nica da corrida, confirma a teoria e refor\u00e7a a import\u00e2ncia do exerc\u00edcio.<\/p>\n<p style=\"box-sizing: inherit; margin-bottom: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: inherit; line-height: inherit; vertical-align: initial;\" data-track-category=\"Link no Texto\" data-track-links=\"\">&#8211; As pessoas costumam acreditar que correr prejudica o joelho a longo prazo, mas n\u00e3o tem nenhuma evid\u00eancia cient\u00edfica sobre isso. Pelo contr\u00e1rio, o que a gente sabe \u00e9 que&nbsp;correr n\u00e3o desgasta mais os joelhos, e o principal fator de risco para algu\u00e9m ter uma artrose, um desgaste muito grande ou at\u00e9 precisar de uma pr\u00f3tese \u00e9 o sedentarismo, e n\u00e3o a corrida. Ent\u00e3o, vai ser mais saud\u00e1vel manter o joelho ativo a longo prazo do que ficar em casa no sof\u00e1 &#8211; explica a fisioterapeuta.<\/p>\n<p style=\"box-sizing: inherit; margin-bottom: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: inherit; line-height: inherit; vertical-align: initial;\" data-track-category=\"Link no Texto\" data-track-links=\"\">A personal trainer e treinadora de corrida Gabriela Aymor\u00e9 ressalta a import\u00e2ncia da pr\u00e1tica de exerc\u00edcios fortalecedores para evitar les\u00f5es, e enviou o v\u00eddeo acima ao&nbsp;Eu Atleta,&nbsp;ensinando algumas atividades b\u00e1sicas e acess\u00edveis que v\u00e3o preparar n\u00e3o s\u00f3 os joelhos, mas outras articula\u00e7\u00f5es dos membros inferiores, como quadris e tornozelos. A personal separou os exerc\u00edcios da seguinte maneira:<\/p>\n<ul style=\"box-sizing: inherit; margin: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: inherit; line-height: inherit; vertical-align: initial; list-style-type: none;\">\n<li style=\"box-sizing: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: var(--font-size-60-responsive-book); line-height: inherit; font-family: var(--font-family-book),var(--font-family-book-fallback); vertical-align: initial; position: relative; letter-spacing: var(--font-size-60-responsive-book-letter-spacing); font-variation-settings: var(--font-variation-settings-book-normal-roman); font-feature-settings: var(--font-feature-settings-book-roman); padding: 0px 0px 0px var(--spacing-50); margin: 0px 0px var(--spacing-30) 0px;\">Tr\u00eas de mobilidade, pensando no aquecimento antes do treino<\/li>\n<li style=\"box-sizing: inherit; margin: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: var(--font-size-60-responsive-book); line-height: inherit; font-family: var(--font-family-book),var(--font-family-book-fallback); vertical-align: initial; position: relative; letter-spacing: var(--font-size-60-responsive-book-letter-spacing); font-variation-settings: var(--font-variation-settings-book-normal-roman); font-feature-settings: var(--font-feature-settings-book-roman); padding: 0px 0px 0px var(--spacing-50);\">Tr\u00eas fortalecedores para as partes do corpo mais usadas na corrida: quadril, joelhos, tornozelos e panturrilha, podendo ser realizados a qualquer momento.<\/li>\n<\/ul>\n<p style=\"box-sizing: inherit; margin-bottom: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: inherit; line-height: inherit; vertical-align: initial;\">\n<p style=\"box-sizing: inherit; margin-bottom: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: inherit; line-height: inherit; vertical-align: initial;\" data-track-category=\"Link no Texto\" data-track-links=\"\">Lembrando que os exerc\u00edcios podem ter o n\u00edvel de dificuldade aumentado se forem feitos com cargas. Entenda o papel de cada um:<\/p>\n<p style=\"box-sizing: inherit; margin-bottom: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: inherit; line-height: inherit; vertical-align: initial;\" data-track-category=\"Link no Texto\" data-track-links=\"\">3 exerc\u00edcios de mobilidade:<\/p>\n<ol style=\"box-sizing: inherit; margin: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: inherit; line-height: inherit; vertical-align: initial; list-style-type: none; counter-reset: section 0;\">\n<li style=\"box-sizing: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: var(--font-size-60-responsive-book); line-height: inherit; font-family: var(--font-family-book),var(--font-family-book-fallback); vertical-align: initial; position: relative; letter-spacing: var(--font-size-60-responsive-book-letter-spacing); font-variation-settings: var(--font-variation-settings-book-normal-roman); font-feature-settings: var(--font-feature-settings-book-roman); padding: 0px 0px 0px var(--spacing-50); margin: 0px 0px var(--spacing-30) 0px;\">Trabalha a mobilidade de tronco e quadril;<\/li>\n<li style=\"box-sizing: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: var(--font-size-60-responsive-book); line-height: inherit; font-family: var(--font-family-book),var(--font-family-book-fallback); vertical-align: initial; position: relative; letter-spacing: var(--font-size-60-responsive-book-letter-spacing); font-variation-settings: var(--font-variation-settings-book-normal-roman); font-feature-settings: var(--font-feature-settings-book-roman); padding: 0px 0px 0px var(--spacing-50); margin: 0px 0px var(--spacing-30) 0px;\">Trabalha a mobilidade do quadril;<\/li>\n<li style=\"box-sizing: inherit; margin: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: var(--font-size-60-responsive-book); line-height: inherit; font-family: var(--font-family-book),var(--font-family-book-fallback); vertical-align: initial; position: relative; letter-spacing: var(--font-size-60-responsive-book-letter-spacing); font-variation-settings: var(--font-variation-settings-book-normal-roman); font-feature-settings: var(--font-feature-settings-book-roman); padding: 0px 0px 0px var(--spacing-50);\">Trabalha a mobilidade do tornozelo, e deve ser feito utilizando uma parede ou algum outro apoio.<\/li>\n<\/ol>\n<p style=\"box-sizing: inherit; margin-bottom: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: inherit; line-height: inherit; vertical-align: initial;\">\n<p style=\"box-sizing: inherit; margin-bottom: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: inherit; line-height: inherit; vertical-align: initial;\" data-track-category=\"Link no Texto\" data-track-links=\"\">3 exerc\u00edcios de for\u00e7a:<\/p>\n<ol style=\"box-sizing: inherit; margin: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: inherit; line-height: inherit; vertical-align: initial; list-style-type: none; counter-reset: section 0;\">\n<li style=\"box-sizing: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: var(--font-size-60-responsive-book); line-height: inherit; font-family: var(--font-family-book),var(--font-family-book-fallback); vertical-align: initial; position: relative; letter-spacing: var(--font-size-60-responsive-book-letter-spacing); font-variation-settings: var(--font-variation-settings-book-normal-roman); font-feature-settings: var(--font-feature-settings-book-roman); padding: 0px 0px 0px var(--spacing-50); margin: 0px 0px var(--spacing-30) 0px;\">Agachamento afundo sem carga:&nbsp;trabalha o gl\u00fateo e as partes anterior e posterior da coxa &#8211; essenciais para a for\u00e7a muscular e a movimenta\u00e7\u00e3o correta na corrida;<\/li>\n<li style=\"box-sizing: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: var(--font-size-60-responsive-book); line-height: inherit; font-family: var(--font-family-book),var(--font-family-book-fallback); vertical-align: initial; position: relative; letter-spacing: var(--font-size-60-responsive-book-letter-spacing); font-variation-settings: var(--font-variation-settings-book-normal-roman); font-feature-settings: var(--font-feature-settings-book-roman); padding: 0px 0px 0px var(--spacing-50); margin: 0px 0px var(--spacing-30) 0px;\">Eleva\u00e7\u00e3o de quadril sem carga:&nbsp;trabalha a parte posterior da coxa e o gl\u00fateo;<\/li>\n<li style=\"box-sizing: inherit; margin: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: var(--font-size-60-responsive-book); line-height: inherit; font-family: var(--font-family-book),var(--font-family-book-fallback); vertical-align: initial; position: relative; letter-spacing: var(--font-size-60-responsive-book-letter-spacing); font-variation-settings: var(--font-variation-settings-book-normal-roman); font-feature-settings: var(--font-feature-settings-book-roman); padding: 0px 0px 0px var(--spacing-50);\">Exerc\u00edcio para a panturrilha:&nbsp;bomba muscular do corpo, muito importante na sequ\u00eancia de saltos da corrida.<\/li>\n<li style=\"box-sizing: inherit; margin: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: var(--font-size-60-responsive-book); line-height: inherit; font-family: var(--font-family-book),var(--font-family-book-fallback); vertical-align: initial; position: relative; letter-spacing: var(--font-size-60-responsive-book-letter-spacing); font-variation-settings: var(--font-variation-settings-book-normal-roman); font-feature-settings: var(--font-feature-settings-book-roman); padding: 0px 0px 0px var(--spacing-50);\">\n<p style=\"box-sizing: inherit; margin-bottom: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: inherit; line-height: inherit; vertical-align: initial;\" data-track-category=\"Link no Texto\" data-track-links=\"\">A sugest\u00e3o de Gabriela Aymor\u00e9 \u00e9 que os exerc\u00edcios de mobilidade sejam realizados em duas s\u00e9ries de 8 a 12 repeti\u00e7\u00f5es, sendo elaborados lentamente, com descanso de 30 segundos.<\/p>\n<p style=\"box-sizing: inherit; margin-bottom: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: inherit; line-height: inherit; vertical-align: initial;\" data-track-category=\"Link no Texto\" data-track-links=\"\">J\u00e1 os fortalecedores podem ter de 10 a 20 repeti\u00e7\u00f5es, dependendo do condicionamento do atleta. Eles s\u00e3o feitos em duas ou tr\u00eas s\u00e9ries com recupera\u00e7\u00e3o de um minuto. A personal ressalta a import\u00e2ncia do acompanhamento e orienta\u00e7\u00e3o de um profissional da educa\u00e7\u00e3o f\u00edsica.<\/p>\n<p style=\"box-sizing: inherit; margin-bottom: 0px; font-style: inherit; font-variant: inherit; font-weight: inherit; font-stretch: inherit; font-size: inherit; line-height: inherit; vertical-align: initial;\" data-track-category=\"Link no Texto\" data-track-links=\"\">Adriano Leonardi ressalta ainda que, quando se trata de prevenir les\u00f5es nos joelhos, o alongamento n\u00e3o \u00e9 eficiente. O corredor pode at\u00e9 se alongar antes da corrida, mas \u00e9 mais necess\u00e1rio exercitar a resist\u00eancia e o fortalecimento exc\u00eantrico, tipo de exerc\u00edcio que trabalha a desacelera\u00e7\u00e3o.<\/p>\n<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>\u00c9 muito comum os atletas terem medo da corrida prejudicar a sa\u00fade dos joelhos, mas isso realmente acontece? Em entrevista ao&nbsp;Eu Atleta, especialistas responderam que, segundo estudos, o sedentarismo \u00e9 mais prejudicial \u00e0 sa\u00fade dos joelhos do que mant\u00ea-los ativos a longo prazo. Segundo Adriano Leonardi, m\u00e9dico ortopedista do esporte especialista em joelhos, a pr\u00e1tica<\/p>\n","protected":false},"author":1,"featured_media":4957,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[]},"categories":[37],"tags":[],"_links":{"self":[{"href":"https:\/\/www.sintespar.com.br\/portal\/wp-json\/wp\/v2\/posts\/4956"}],"collection":[{"href":"https:\/\/www.sintespar.com.br\/portal\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sintespar.com.br\/portal\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sintespar.com.br\/portal\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sintespar.com.br\/portal\/wp-json\/wp\/v2\/comments?post=4956"}],"version-history":[{"count":15,"href":"https:\/\/www.sintespar.com.br\/portal\/wp-json\/wp\/v2\/posts\/4956\/revisions"}],"predecessor-version":[{"id":4972,"href":"https:\/\/www.sintespar.com.br\/portal\/wp-json\/wp\/v2\/posts\/4956\/revisions\/4972"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sintespar.com.br\/portal\/wp-json\/wp\/v2\/media\/4957"}],"wp:attachment":[{"href":"https:\/\/www.sintespar.com.br\/portal\/wp-json\/wp\/v2\/media?parent=4956"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sintespar.com.br\/portal\/wp-json\/wp\/v2\/categories?post=4956"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sintespar.com.br\/portal\/wp-json\/wp\/v2\/tags?post=4956"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}