Corsa dopo i 40 anni: esercizi utili contro gli infortuni

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Corsa dopo i 40 anni, quali esercizi potresti fare?

Quali esercizi fare per la corsa dopo i 40 anni?

Cominciamo dal dire che non ci sono esercizi magici, o in grado di annullare gli infortuni, ma alcuni studi scientifici ci vengono in aiuto.

In un arco temporale di un anno, il 49% dei runners “diversamente giovani” avrà un infortunio e il 30% ne subirà più di uno (McKean, 2006)

La cosa curiosa è che, nonostante la frequenza sia praticamente sovrapponibile a quella degli atleti più giovani, i master hanno infortuni concentrati più frequentemente ai muscoli del polpaccio (soleo e gastrocnemio) e al tendine d’Achille.

Per quanto può valere, questi dati sono confermati dalla mia esperienza, infatti è molto raro visitare un atleta giovane con un infortunio al polpaccio, ma è molto più frequente farlo fra i podisti più datati.

Cosa cambia tra gli atleti master?

Immagine presa da "The physiology and Biomechanics of the masters runners" R.Willy et al, 2019

Questo cambiamento si verifica perchè ,dopo i 40 anni, le qualità muscolo-tendinee del polpaccio e del tendine d’Achille si riducono, infatti la massa muscolare, la rigidità del tendine (stiffness) e la capacità di produrre forza diminuiscono sensibilmente e portano a prevedibili conseguenze.

Devi sapere, però, che questi cambiamenti non sono inevitabili, infatti tramite alcuni esercizi potrai rallentare questo declino.

 

Corsa dopo i 40 anni: quali esercizi fare?

Dai risultati degli studi scientifici si evince che, tra tutti gli esercizi di potenziamento che potremo scegliere, i più utili, per gli atleti master, sono quelli in grado di rinforzare il complesso  polpaccio-caviglia.

Oggi ti mostro questi due:

Calf Raise (gambe tese)

Credo che tu lo conosca già, in effetti, il calf raise, è un esercizio semplice e conosciuto, ma non per questo è da sottovalutare.

Sollevandoti sulla punta del piede e mantenendo la gamba tesa, rinforzerai il gastrocnemio (definito anche come gemello/i).

Se vuoi che l’esercizio sia efficace, è inutile esagerare facendo molte ripetizioni, piuttosto concentrati sull’eseguire 3-4 serie da 6-12 ripetizioni, usando un carico che ti consenta di terminarle con una certa fatica.

L’unica difficoltà di questo esercizio sta nel trovare un carico adeguato, infatti pesi che potresti considerare notevoli (15-30Kg), sono tranquillamente utilizzabili.

Se non hai a disposizione un bilanciere, il modo più comodo è riempire uno zaino con quello che hai in casa.

Questo esercizio è simile al precedente, ma tenendo il ginocchio piegato, rinforzerai prevalentemente il muscolo soleo.

Il soleo, a differenza del gastrocnemio, è il muscolo del polpaccio che ha il compito di assorbire la maggior parte del carico durante la fase di appoggio e quindi non va assolutamente trascurato.

Per quanto riguarda serie e ripetizioni, potrai applicare le modalità descritte nell’esercizio precedente.

Corsa dopo i 40 anni, come fare?

Prevenire gli infortuni passa da diversi fattori: volume di allenamento corretto, esercizi di prevenzione, sonno, alimentazione, stretching, ecc…

Nessuno di questi elementi, preso singolarmente, è la soluzione magica, ma più rimani informato, meglio sarai in grado di adattare questi strumenti alle tue esigenze.

Se sei un atleta master e non hai tempo di svolgere altri esercizi di prevenzione, ti consiglio di eseguire almeno i due che ho suggerito in questo articolo.

Farli 2-3 volte a settimana ti ruberà un quarto d’ora in tutto, ma potrai avere benefici sensibili.

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