Tendinite : substantivo feminino ” inflamação de um ou mais tendões, geralmente de origem traumática ou degenerativa”.
Mesmo os não atletas, provavelmente, já voltaram da consulta médica com esse diagnóstico. Isso porque, para ter uma inflamação no tendão basta movimento e o excesso – seja por carga, tempo ou falta de costume – pode lesionar essa estrutura.
Tendões são elásticos, ligam o músculo ao osso e são responsáveis pelo movimento.
A título de curiosidade – e para não causar confusões – ligamentos são menos elásticos, ligam um osso ao outro e são responsáveis pela estabilidade articular.
Como os tendões participam do movimento, curar tendinites pode ser uma tarefa complicada. Da mesma maneira, saber quando retornar à vida normal e dosar a carga de treinamento nesse retorno exige conhecimento e bom senso. Falta de dor na execução de um determinado movimento não significa, necessariamente, lesão curada.
O tratamento incorreto pode ser o vilão da sua recuperação.
Vamos, então, tentar desmistificar alguns dogmas sobre as tendinites.
1. Dor no tendão significa inflamação
Tendinites eram classificadas como inflamações até 1999, quando um grupo de pesquisa liderado por Jill Cooks examinou o tecido de uma tendinopatia sob um microscópio e descobriu que a maior parte da dor era causada pela ruptura de tecido, tendo a inflamação como fator secundário.
2. Anti-inflamatórios curam a lesão
Os anti-inflamatórios proporcionam um alívio de curto prazo, mas podem até ter efeitos negativos quando administrados por um longo período. Corticoides podem destruir o tecido tendinoso.
3. Repouso e tratamento
O break inicial é necessário. Dar uma colher de chá ao tendão vai aliviar a dor e cimentar a base para uma recuperação sólida – rápida e perene. Mas, como o tendão é uma estrutura que também se fortalece com movimento, esse período off deve ser breve. A redução da carga no tendão altera sua estrutura e o enfraquece com o passar do tempo. Tendinite se trata com carga progressiva.
4. Se o músculo está rígido, alongar vai ajudar
Aqui é bom fazer um pequeno parêntese. Músculos rígidos, não são músculos fortes. Uma musculatura treinada pode contribuir para aliviar a dor nas tendinites estabilizando o movimento, mas alongamentos estáticos podem agravar o problema ao comprimir o tendão – já enfraquecido pela lesão – contra uma estrutura forte e estática como o osso.
5. Atividades extenuantes causam tendinite
Tendões são incrivelmente fortes e o nosso corpo é mestre em se adaptar. Como comentei lá no começo, tudo se resume a carga adequada. Atividades intensas não são o problema, mudanças bruscas de volume e(ou) intensidade, sim.
Quer aumentar a performance, ter longevidade e se livrar de lesões ? Programe-se. Aumente os treinos de forma progressiva e orientada, respeitando os limites do seu corpo.
Pronto. A temida tendinite já não é mais um bicho de cinco cabeças. Para um tratamento eficiente e um retorno mais rápido ao esporte, procure orientação profissional.
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