Tornare a correre dopo un infortunio: 4 domande da farsi

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Tornare a correre dopo un infortunio

Tornare a correre dopo un infortunio è complicato, spesso si tendono a fare tentativi velleitari sovrastimando le proprie capacità e sperando nella fortuna.

Ogni infortunio è diverso, ci sono certe patologie che richiedono un recupero più cauto, altre in cui si può calcare la mano.

In questo articolo, ti voglio parlare di quattro domande che ti consiglio di farti quando stai pianificando un rientro alla corsa dopo un periodo di stop.

4 Domande da farsi per tornare a correre dopo un infortunio

1. "Sono veramente pronto a correre?"

Molti podisti, quando si fanno male, tornano a correre incrociando le dita e sperando che il dolore non si ripresenti.

Ovviamente, nessuno ha la sfera di cristallo, ma ci sono alcuni test che ti possono aiutare a capire se sei pronto per tornare ad allenarti.

I test che uso di solito sono i seguenti:

  • Camminata veloce di 30 minuti
  • 1-2′ minuti di corsa sul posto
  • 10-15 Saltelli su un piede

Se a questi test preliminari, il tuo corpo ha risposto negativamente, è davvero improbabile che tu sia pronto a tornare ad allenarti e dovrai pazientare ancora un po’.

2. "Quanto tempo posso correre?"

Se i test che hai fatto prima sono andati bene, puoi provare ad iniziare a correre.

Si ma quanto??

Personalmente, ti consiglio, prima dell’allenamento, di stabilire una distanza che sei sicuro di riuscire a completare senza far peggiorare il dolore.

Possono essere 7-8Km o magari, nei casi più seri, anche solo 400-500m.

Al raggiungimento di tale distanza ti consiglio di fermarti anche in caso di sensazione positive.

Durante il primo allenamento, ascolta il tuo corpo, se ti manda segnali incoraggianti, porta a termine la distanza che avevi pianificato, se invece il dolore aumenta molto, smetti di correre e appuntati la distanza che sei riuscito a correre prima che il dolore diventasse troppo importante.

Questa misura ti permetterà di pianificare in sicurezza gli allenamenti successivi evitando di procedere a tentoni.

3. "Quanto dolore devo sopportare?"

Tornare a correre dopo un infortunio, tieni monitorato il dolore

Per alcune patologie, ad esempio le fratture da stress, è assolutamente vietato sentire dolore durante la corsa, per altre, come la tendinopatia al tendine d’Achille, avvertire qualche dolorino durante l’allenamento è normale.

Puoi usare l’immagine qui sopra come punto di riferimento, ma come sempre, ti consiglio di affidarti ad un professionista che sappia guidarti.

Altri parametri da tenere monitorati sono il dolore dopo l’attività e  l’andamento dei sintomi nel tempo.

Un dolore minimo durante la corsa, che ritorna ai livelli di partenza entro le 24h successive  che sta migliorando settimana dopo settimana, è una situazione decisamente incoraggiante.

Al contrario, se ti trovi alle prese con un dolore molto fastidioso, che ci mette diversi giorni per tornare ai livelli di partenza e non accenna a diminuire nel tempo, dovrai andarci con i piedi di piombo.

Personalmente ti consiglio di appuntarti questi parametri in un diario, così da avere una visione più lucida di come sta andando sta evolvendo la situazione nel tempo.

4. "Il mio recupero è in linea con i miei obiettivi?"

L’incedere di ogni percorso riabilitativo è una costante valutazione di rischi e benefici.

Se il tuo obiettivo è riuscire a correre una maratona entro un mese, dovrai accettare qualche rischio in più rispetto a chi non ha intenti agonistici.

Mi capita spesso di notare che, chi non ha gare, si fa prendere dalla fretta di rientrare, mentre chi ha una competizione imminente, per paura di non farcela, tende ad essere più conservativo.

Entrambi si sbagliano!

Se non hai obiettivi a breve termine, puoi adottare una strategia di recupero più conservativa, minimizzando i rischi.

Al contrario, se la tua finalità è quello di preparare una competizione dovrai accettare qualche rischio in più ed arrivare all’evento in buone condizioni.

Tornare a correre dopo un infortunio: conclusioni

Tornare a correre dopo un infortunio è un percorso fatto di imprevisti, ritardi e tentativi.

Anche se dovessi delegare la stesura di un piano di recupero ad un professionista, ti consiglio comunque di seguire gli spunti che ho provato a darti in questo articolo, aiuterai il terapista ad organizzare meglio il tuo percorso.

Ascoltare il proprio corpo e stabilire un piano basato su criteri oggettivi, è il modo più sicuro per tornare ai propri allenamenti senza avere intoppi.

Il materiale per questo articolo è stato preso in larga parte da questo post, scritto da Tom Goom di Running-physio, ti consiglio di darci un’occhiata.

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