{"id":4294,"date":"2015-01-28T20:51:51","date_gmt":"2015-01-28T20:51:51","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=4294"},"modified":"2021-07-10T02:37:18","modified_gmt":"2021-07-10T01:37:18","slug":"comment-eviter-les-blessures","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/como-evitar-lesoes-nos-tendoes\/","title":{"rendered":"Comment \u00e9viter les blessures aux tendons"},"content":{"rendered":"<h2><strong>Aprende a evitar as t\u00e3o comuns les\u00f5es nos tend\u00f5es<\/strong><\/h2>\n<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/como-evitar-les%C3%B5es-nos-tend%C3%B5es\/id1573269829?i=1000528416233\" height=\"175\" frameborder=\"0\" sandbox=\"allow-forms allow-popups allow-same-origin allow-scripts allow-storage-access-by-user-activation allow-top-navigation-by-user-activation\"><\/iframe><\/p>\n\n<p>O treino de muscula\u00e7\u00e3o baseia-se em movimentos repetitivos, movimentos esses que te podem facilmente colocar em posi\u00e7\u00e3o de les\u00e3o.<\/p>\n<p>As mais comuns s\u00e3o a tendinite e a tendinose e vamos mostrar-te como podes evit\u00e1-las e trat\u00e1-las.<\/p>\n<p>Sabemos que o treino de muscula\u00e7\u00e3o \u00e9 uma actividade que exige a execu\u00e7\u00e3o de movimentos repetitivos, e se queres obter bons resultados tens de executar esses mesmos movimentos\/exerc\u00edcios de forma constante.<\/p>\n<p>Para al\u00e9m da necessidade desses mesmos movimentos serem feitos de forma regular, precisamos de utilizar uma carga significativa e por vezes at\u00e9 bastante elevada e existem ainda t\u00e9cnicas como ir at\u00e9 a <a title=\"Aller \u00e0 l&#039;\u00e9chec\" href=\"https:\/\/ginasiovirtual.com\/o-que-e\/ir-a-falha\/\">insuffisance musculaire<\/a> ou <a title=\"Jeu de goutte\" href=\"https:\/\/ginasiovirtual.com\/o-que-e\/drop-set\/\">ensembles de d\u00e9p\u00f4ts<\/a> ce qui cause encore plus de d\u00e9g\u00e2ts.<\/p>\n<p>Uma das les\u00f5es mais comuns que podemos ter no treino de muscula\u00e7\u00e3o \u00e9 a tendinopatia, que \u00e9 uma condi\u00e7\u00e3o que afecta o tend\u00e3o, podendo causar dor cr\u00f3nica ou at\u00e9 mesmo ruptura.<\/p>\n<h2 style=\"text-align: left;\"><strong>Tendinopathie ?<\/strong><\/h2>\n<p><span style=\"text-decoration: underline;\">Embora o termo tendinite seja mais reconhecido, a tendinopatia \u00e9 um termo mais abrangente, j\u00e1 que engloba n\u00e3o s\u00f3 a tendinite mas tamb\u00e9m a tendinose ou a ruptura do tend\u00e3o.<\/span><\/p>\n<p>Embora a tendinite e a tendinose sejam parecidas\u00a0na forma em que afectam o tend\u00e3o, existem v\u00e1rias diferen\u00e7as.<\/p>\n<p>A tendinite \u00e9 resultado de micro-rupturas que ocorrem quando a unidade m\u00fasculo-tendinosa est\u00e1 sobrecarregada com uma for\u00e7a de tens\u00e3o muito pesada e\/ou muito repentina e causa inflama\u00e7\u00e3o do tend\u00e3o.<\/p>\n<p>Por outro lado, a tendinose resulta de um continuo uso excessivo do tend\u00e3o sem lhe dar o respectivo descanso para recuperar.<\/p>\n<p>Isto pode levar \u00e1 degenera\u00e7\u00e3o do colag\u00e9nio do tend\u00e3o.<\/p>\n<h2><strong>Facteurs<\/strong><\/h2>\n<p><strong>Este tipo de les\u00e3o pode ter origem numa combina\u00e7\u00e3o de factores intr\u00ednsecos e extr\u00ednsecos.<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">Exemplos de factores extr\u00ednsecos:<\/span>\u00a0A escolha dos exerc\u00edcios, o peso utilizado, dieta e velocidade do movimento.<\/p>\n<p><span style=\"text-decoration: underline;\">Exemplos de factores intr\u00ednsecos:<\/span> Desequil\u00edbrios musculares, falta de flexibilidade\/mobilidade.<\/p>\n<p>J\u00e1 que diversos factores podem estar na origem da tendinopatia, \u00e9 importante estar ciente das suas poss\u00edveis causas.<\/p>\n<h2><strong>Zones les plus communes<\/strong><\/h2>\n<p>As zonas mais comuns para a tendinopatia s\u00e3o o supra-espinhoso da coifa dos rotadores, a origem da cabe\u00e7a longa do bicipete no ombro, a origem dos extensores e flexores do pulso, o tend\u00e3o rotuliano e o tend\u00e3o de aquiles.<\/p>\n<p>Para quem pratica muscula\u00e7\u00e3o, outra zona cr\u00edtica \u00e9 a inser\u00e7\u00e3o do tend\u00e3o do tric\u00edpite no cotovelo na zona posterior.<\/p>\n<p>O comportamento mais comum aos praticantes de muscula\u00e7\u00e3o \u00e9 ignorarem a dor de uma tendinopatia e adoptarem a mentalidade:<\/p>\n<p><strong>On a rien sans rien.<\/strong><\/p>\n<p>Infelizmente esta n\u00e3o \u00e9 a melhor altura para o fazer j\u00e1 que tend\u00f5es doridos podem levar a altera\u00e7\u00f5es a n\u00edvel celular negativas.<\/p>\n<p>Estas altera\u00e7\u00f5es podem tornar o tend\u00e3o mais suscept\u00edvel a uma les\u00e3o mais grave como uma ruptura completa do tend\u00e3o.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-4301 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/tendinite4.jpg\" alt=\"blessures\" width=\"1320\" height=\"377\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/tendinite4.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/tendinite4-300x86.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/tendinite4-768x219.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/tendinite4-1300x371.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/tendinite4-18x5.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/tendinite4-1024x293.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/tendinite4-600x171.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/tendinite4-20x6.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/tendinite4-610x174.jpg 610w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/p>\n<h2><strong>Comment pr\u00e9venir la tendinopathie<\/strong><\/h2>\n<ul>\n<li>Antes de come\u00e7ares o treino com pesos, faz um breve aquecimento numa m\u00e1quina de cardio. Algo entre 5 a 10 minutos na el\u00edptica \u00e9 o suficiente para entrares no ritmo e elevares a temperatura corporal.<\/li>\n<li>Faz alguns exerc\u00edcios de aquecimento durante 3 a 5 minutos para os m\u00fasculos que vais trabalhar nessa sess\u00e3o de treino.<\/li>\n<li>Faz 1 ou 2 s\u00e9ries com pouco peso no primeiro exerc\u00edcio do treino. Estas s\u00e9ries n\u00e3o contam como s\u00e9ries efectivas mas sim como s\u00e9ries de aquecimento.<\/li>\n<li>Alonga os m\u00fasculos que trabalhaste no treino no final da sess\u00e3o.<\/li>\n<li>Certifica-te que o teu programa de treino est\u00e1 equilibrado entre m\u00fasculos agonistas e antagonistas. N\u00e3o \u00e9 boa ideia fazer 10 s\u00e9ries de peito e 20 de costas, a n\u00e3o ser que exista um desequilibro muscular.<\/li>\n<li>Tem aten\u00e7\u00e3o \u00e1 t\u00e9cnica do exerc\u00edcio. A m\u00e1 execu\u00e7\u00e3o dos exerc\u00edcios leva ao aparecimento de les\u00f5es.<\/li>\n<li>N\u00e3o v\u00e1s a falha em todas as s\u00e9ries de todos os exerc\u00edcios de todos os treinos.<\/li>\n<li>D\u00e1 um descanso adequado aos m\u00fasculos entre treinos. Se fizeste um treino intenso para os ombros, n\u00e3o \u00e9 boa ideia voltares no dia a seguir a repeti-lo. S\u00e3o recomendadas entre 48 a 72h para uma perfeita recupera\u00e7\u00e3o.<\/li>\n<li>N\u00e3o ignores a dor, muito menos se for uma dor persistente. Quanto mais cedo tratares do problema mais r\u00e1pida \u00e9 a recupera\u00e7\u00e3o.<\/li>\n<\/ul>\n<p>Lorsque la tendinopathie appara\u00eet, elle a tendance \u00e0 persister un certain temps.<\/p>\n<p>Pode levar desde 2 a 3 semanas em casos pouco graves at\u00e9 4 a 6 meses em casos cr\u00f3nicos para uma recupera\u00e7\u00e3o a 100%.<\/p>\n<p>Embora nem sempre seja necess\u00e1rio parar totalmente o treino enquanto se trata de uma tendinopatia, \u00e9 importante evitar certos exerc\u00edcios que podem agravar a dor no tend\u00e3o afectado.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-4303 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/tendinite5.jpg\" alt=\"tendinite\" width=\"560\" height=\"300\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/tendinite5.jpg 560w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/tendinite5-300x160.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/tendinite5-18x10.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/tendinite5-20x11.jpg 20w\" sizes=\"(max-width: 560px) 100vw, 560px\" \/><\/p>\n<h2 style=\"text-align: left;\"><strong>Estrat\u00e9gias para tratar uma tendinopatia<\/strong><\/h2>\n<h3><strong>Descanso\u00a0activo<\/strong><\/h3>\n<p>Descansa o tend\u00e3o evitando os exerc\u00edcios ou\u00a0actividades\u00a0que causam dor.<\/p>\n<p>Isto n\u00e3o significa que tens de deixar de treinar, significa que te deves focar noutras zonas do corpo, modificar certos exerc\u00edcios\u00a0para\u00a0conseguires execut\u00e1-los sem dor ou, trabalhar outros grupos musculares.<\/p>\n<p>Cuidado para n\u00e3o criares desequil\u00edbrios\u00a0musculares!<\/p>\n<h3><strong>Ajustes biomec\u00e2nicos<\/strong><\/h3>\n<p>Sobrecarga\u00a0mec\u00e2nica\u00a0\u00e9 normalmente a origem da tendinopatia.<\/p>\n<p>A m\u00e1 execu\u00e7\u00e3o e a sobrecarga de um tend\u00e3o devido a\u00a0desequil\u00edbrios\u00a0musculares, falta de mobilidade ou desalinhamentos musculares\u00a0podem\u00a0contribuir para esta situa\u00e7\u00e3o.<\/p>\n<p>Corriger ces probl\u00e8mes peut aider \u00e0 r\u00e9soudre la tendinopathie.<\/p>\n<h3><strong>Glace<\/strong><\/h3>\n<p>As propriedades vasoconstritivas do gelo s\u00e3o extremamente \u00fateis para combater a neovasculariza\u00e7\u00e3o anormal que ocorre com a tendinopatia e \u00e9 recomendado para tratar este problema.<\/p>\n<h3><strong>\u00c9lectroth\u00e9rapie<\/strong><\/h3>\n<p>A eletroterapia pode levar ao estimulo da\u00a0s\u00edntese\u00a0de colag\u00e9nio, acelerando assim a recupera\u00e7\u00e3o da tendinopatia.<\/p>\n<h3><strong>Th\u00e9rapie par ondes de choc \u00e0 faible \u00e9nergie<\/strong><\/h3>\n<p>Esta terapia pode ajudar a estimular a cicatriza\u00e7\u00e3o do tecido mole e a inibi\u00e7\u00e3o dos receptores da dor.<\/p>\n<p>Ainda n\u00e3o existem provas conclusivas sobre este m\u00e9todo, no entanto, t\u00eam-se revelado bastante promissor em alguns estudos.<\/p>\n<h3><strong>Acess\u00f3rios de suporte<\/strong><\/h3>\n<p>Alguns suportes podem ajudar a diminuir a carga sobre um tend\u00e3o, como, por exemplo, as cotoveleiras e as joelheiras\/ligaduras podem diminuir a carga sobre o punho ou tend\u00e3o rotuliano respectivamente.<\/p>\n<h3><strong>Massage<\/strong><\/h3>\n<p>A aplica\u00e7\u00e3o de uma fric\u00e7\u00e3o profunda no tend\u00e3o durante pelo menos 10 minutos ap\u00f3s o efeito anestesiante ser atingido promove uma redu\u00e7\u00e3o da dor, aumento da for\u00e7a e mobilidade.<\/p>\n<h3><strong>Nutrition<\/strong><\/h3>\n<p>Vitamina C, mangan\u00e9sio, zinco, vitamina B6 e vitamina E podem ajudar a promover a sa\u00fade dos tend\u00f5es.<\/p>\n<p>Outros suplementos que podem ajudar s\u00e3o: Glucosamina, condroitina e \u00f3leo de peixe.<\/p>\n<h2><strong>Notes finales<\/strong><\/h2>\n<p>O uso de anti-inflamat\u00f3rios n\u00e3o ester\u00f3ides e injec\u00e7\u00f5es de corticosteroides para o tratamento da tendinopatia \u00e9 controverso.<\/p>\n<p>Antigamente este era o tipo de tratamento preferencial, no entanto, existem poucas evid\u00eancias que suportem a efic\u00e1cia deste m\u00e9todo.<\/p>\n<p>Embora estes medicamentos ofere\u00e7am um al\u00edvio a curto prazo, alguns estudos sugerem que estas mesmas subst\u00e2ncias podem inibir a repara\u00e7\u00e3o do tend\u00e3o.<\/p>\n<p>Concluindo, \u00e9 muito mais f\u00e1cil prevenir uma tendinite ou tendinose do que tentar trat\u00e1-la, j\u00e1 que esta les\u00e3o pode facilmente agravar-se.<\/p>\n<p>Utiliza as sugest\u00f5es dadas acima para protegeres o teu corpo e treinares de forma segura.<\/p>\n<p>Article adapt\u00e9.<\/p>\n<p><a href=\"https:\/\/www.bodybuilding.com\/fun\/how-bodybuilders-can-avoid-tendon-trouble.html\" target=\"_blank\" rel=\"noopener noreferrer\">Article original.<\/a><\/p>\n<p><strong>R\u00e9f\u00e9rences<\/strong><\/p>\n<pre>Riley, G. (2008). Tendinopathy\u2014from basic science to treatment. <i>Nature Pratique Clinique Rhumatologie, 4<\/i>(2), 82-89. Khan, K., Cook, J., Taunton, J. et Bonar, F. (2000). Tendinose de surutilisation, pas tendinite, partie 1\u00a0:\u00a0un nouveau paradigme pour un probl\u00e8me clinique difficile. <i>M\u00e9decin et m\u00e9decine du sport, 28 ans<\/i>(5). Maffulli, N. et Longo, U. (2008). Prise en charge conservatrice de la tendinopathie : existe-t-il suffisamment de preuves scientifiques ? <i>Rhumatologie, 47<\/i>(4), 390-391. Stasinopoulos, D. (2004). Physioth\u00e9rapie Cyriax pour le tennis elbow\/\u00e9picondylite lat\u00e9rale. <i>Journal britannique de m\u00e9decine sportive, 38.<\/i>(6), 675-677.<\/pre>","protected":false},"excerpt":{"rendered":"<p>Aprende a evitar as t\u00e3o comuns les\u00f5es nos tend\u00f5es O treino de muscula\u00e7\u00e3o baseia-se em movimentos repetitivos, movimentos esses que te podem facilmente colocar em [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":30779,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Como evitar les\u00f5es nos tend\u00f5es na muscula\u00e7\u00e3o","_seopress_titles_desc":"Descobre como proteger os teus tend\u00f5es e evitar tendinites enquanto treinas. 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