Polpacci duri durante la corsa: risolvi in 3 passi

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Polpacci duri durante la corsa: risolvi in 3 punti

Uno fra i problemi più comuni fra i neofiti o tra chi riprende a correre dopo un periodo di stop prolungato sono i polpacci duri durante la corsa.

In questo articolo provo a darti qualche consiglio per risolvere questo problema.

Se invece soffri di problemi al tendine d’Achille, sul questo blog puoi trovare diversi articoli che ne parlano

 

3 passi per risolvere il problema dei polpacci duri durante la corsa

Risolvere questo problema è relativamente semplice, basteranno solamente po’ di pazienza e costanza.

Per renderti la vita più semplice ho riassunto il percorso di guarigione in 3 passi ben definiti:

1) Modula i carichi di allenamento

Se avverti i polpacci duri durante la corsa, questo è un segnale che stai andando oltre le tue capacità.

Se hai iniziato a correre da poco, è probabile che il tuo corpo non sia ancora pronto a reggere il carico imposto negli allenamenti.

Per segnalare tutto questo invia i suoi personali segnali: polpacci duri, piccoli dolorini, ecc…

In questo caso prova ti consiglio di leggere la guida che ho scritto per iniziare a correre da zero.

Invece, se sei un runner esperto, è probabile che tu abbia aumentato i carichi di allenamento troppo velocemente.

Il corpo ha tempi di adattamento più lunghi rispetto ai nostri desideri e ahimè, tocca rispettarli.

Per questo, se avverti i polpacci duri durante la corsa, la prima cosa da fare è esaminare i carichi di allenamento delle 6-8 settimane precedenti e capire se stai esagerando oppure no.

Una volta capito dove sta il problema non sarà necessario fermarsi completamente, ma basterà semplicemente ridurre del 20-30% il volume di allenamento.

Ad esempio, se corri 4 volte a settimana facendo 10Km ad ogni uscita, magari sarà sufficiente limitarsi a correre 8Km per dare sollievo ai polpacci.

Questa riduzione non deve essere permanente e quando starai meglio, , potrai tornare aumentare i carichi di allenamento.

Per aumentare i carichi di allenamento in sicurezza ti rimando ad un articolo che avevo scritto in proposito.

2) Rinforza i polpacci

Se hai i polpacci duri durante la corsa uno dei trucchi che puoi fare è rinforzarli

Uno fra gli errori più comuni è pensare che un muscolo rigido abbia bisogno di stretching.

Questo a volte è vero, tuttavia un muscolo si irrigidisce quando non è in grado di sopportare il carico somministrato.

Perciò uno dei trucchi quando si percepiscono i polpacci duri durante la corsa è appunto quello di iniziare un protocollo di potenziamento.

Se non hai modo di accedere ad una palestra non c’è problema, fortunatamente gli esercizi di potenziamento per i polpacci possono essere eseguiti anche a casa.

Il calf raise è l’esercizio su cui costruire le fondamenta di polpacci d’acciaio, se non sai come eseguirlo ti lascio un video tutorial

Non concentrarti sui particolari, sentire il polpaccio che “lavora” è già il segno che l’esercizio è ben eseguito.

Personalmente consiglio di eseguire questi esercizi dopo la corsa e una volta al giorno durante i giorni di riposo.

Da 2 a 4 serie da 8 a12 ripetizioni per gamba dovrebbero bastare.

3) Usa scarpe adeguate

Se hai seguito correttamente i precedenti due punti hai già fatto il 99% delle cose che potranno darti sollievo.

Scrivo questo punto perchè quando un podista si trova a combattere un infortunio da sempre colpa alle scarpe.

Questo è FALSO!

Un infortunio è spesso frutto di diversi fattori: allenamenti sbagliati, scarso recupero, stile di vita non adeguato e…..scarpe.

Se non hai altri problemi, cioè fai allenamenti bilanciati, dormi 8 ore e ti concedi il giusto riposo, allora è probabile che tu debba rivedere le tue calzature.

Per diminuire le richieste fatte al polpaccio il mio consiglio è quello di usare scarpe con drop di 10-12mm.

Questo dislivello fra tacco e punta ti potrà dare un po’ di beneficio perchè fa diminuire il lavoro a carico del complesso tendine d’Achille-polpaccio.

Inoltre, se soffri di questo problema ti sconsiglio l’uso di scarpe minimaliste.

 

Come risolvere i polpacci duri durante la corsa, conclusioni definitive

Risolvere il problema dei polpacci duri durante la corsa è semplice se sai come farlo.

Molti si affidano allo stretching, io non mi sento di sconsigliartelo, ma assicurati comunque di rispettare i 3 punti che ho evidenziato in questo articolo.

Con un po’ di pazienza sarai in grado di risolvere definitivamente questo problema e potrai tornare ad allenarti quanto prima.

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