Sindrome della bandelletta: quali esercizi fare?

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Sindrome della bandelletta esercizi

In questo articolo vediamo insieme come costruire un programma di esercizi adatto ai podisti che soffrono di sindrome della bandelletta.

Prima di andare avanti a leggere, ti consiglio di recuperare due articoli essenziali per comprendere bene questa problematica:

Perchè gli esercizi per la sindrome della bandelletta non funzionano?

Mi capita di ricevere messaggi da runners che hanno perso fiducia nell’esecuzione degli esercizi perchè questi “non funzionano!!“.

Nonostante io sia un fervido sostenitore del fare esercizi, non posso negare che questi siano come una ricetta per un dolce, puoi anche conoscere gli ingredienti, ma se si sbagliano dosi, tempi e modalità la torta farà pena. Parola di Iginio Massari.

Sindrome della bandelletta esercizi

Succede spesso che non si abbiano chiari criteri di progressione e si finisce a far sempre gli stessi esercizi (chi ha la pazienza di farli) sperando che siano quelli “giusti“.

Sorpresa: non ci sono esercizi giusti o sbagliati, ma ci sono esercizi adeguati alla persona e alla fase riabilitativa in cui ci si trova.

Biomeccanica vs Carico

Se è un po’ di tempo che convivi con il problema è probabile che tu abbia sentito che la sindrome della bandelletta sia causata da un errata tecnica di corsa.

Questa ipotesi è vera, ma solo in parte.

In effetti avere un ginocchio valgo dinamico (le ginocchia ad “X” per intenderci) sembra essere un fattore di rischio per sviluppare questa sindrome, ma bisogna anche ricordarsi che la tolleranza ai carichi di allenamento è il principale fattore da considerare.

Perciò, quando ci si trova a sviluppare un programma di esercizi, bisogna tenere in considerazione questi due fattori, sia l’aspetto che volgarmente potremmo definire “biomeccanico” che l’aspetto del “carico“.

Sindrome della bandelletta, quali sono gli esercizi migliori?

Ricapitolando, un programma di esercizi per la sindrome della bandelletta deve avere le seguenti caratteristiche:

  • Stimolante: esercizi troppo semplici servono a poco
  • Adattabile: a seconda dello stato della patologia la difficoltà degli esercizi deve cambiare
  • Misurabile
  • Semplice: programmi complessi e di difficile esecuzione sono un ostacolo alla costanza.

Tabella esercizi per bandelletta

Tabella esercizi sindrome della bandelletta

In questa tabella trovate una serie di esercizi che normalmente consiglio a chi soffre di sindrome della bandelletta.

Ogni tipologia di esercizio ha diversi livelli, dal più facile al più difficile.

Le regole sono semplici, quando, ad un certo livello, si arriva ad eseguire senza dolore la maggior quantità possibile segnalata nelle note, si passa al livello successivo.

Trovo che questo metodo sia abbastanza efficace per diverse ragioni:

  • Permette di regolarsi in base alle proprie capacità.
  • E’ un programma che si adatta alle diverse fasi di un percorso riabilitativo.
  • Permette di capire se si sta migliorando o no.
Qui potete trovare l’esecuzione di ogni singolo esercizio:
 

Questi esercizi si potrebbero eseguire 2-3 volte alla settimane. Se riuscite ad eseguirli tutti i giorni è probabile li stiate eseguendo in una versione troppo semplice.

Ogni esercizio può essere inasprito dall’uso di sovraccarichi, segnalati con il doppio asterisco (**).

A questi potete accompagnare esercizi per migliorare lo schema di movimento e la tecnica di corsa, ma questi andrebbero personalizzati in base alle proprie esigenze.

Conclusioni

Insomma, spero, con questo articolo, di avervi trasmesso alcuni concetti fondamentali:

  • Non ci sono esercizi “magici
  • Gli esercizi vanno adattati alla fase riabilitativa in cui si trova
  • Non bisogna curare solo l’aspetto posturale o biomeccanico, ma soprattutto l’aspetto legato all’aumento delle capacità di carico
 
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