Aprovechar la piscina para entrenar. Consejos para no lesionarse nadando.

Aprovechar la piscina para entrenar. Consejos para no lesionarse nadando.Consejos para no lesionarse nadando.

Con la llegada del verano y de las buenas temperaturas, la piscina se convierte en uno de los lugares más adecuados para refrescarnos al tiempo que nos divertimos, pero además, puede ser el sitio ideal para lograr mantenernos en forma a través de la natación o de algunos sencillos ejercicios que, realizados correctamente, pueden aportar numerosos beneficios para el organismo pero que también pueden ser la causa de la aparición de lesiones.

¿Qué ejercicios podemos practicar en la piscina?

A la hora de hablar sobre este tipo de actividades físicas, es importante tener en cuenta que no todo el mundo tiene acceso a una piscina privada sino que ha de compartir el recinto con otros usuarios que pueden verse afectados por el deporte que nosotros practiquemos. Así, aunque sean evidentes los beneficios que aportan ejercicios como el waterpolo o el voleibol acuático, evitaremos hablar sobre ellos ya que no suelen estar permitidos en la mayoría de piscinas. Por otro lado, existen varios tipos de deporte que cumplen los requisitos mencionados, siendo el más claro ejemplo de ello la natación. En esta disciplina, y en cualquiera de sus variantes y estilos, se mejora la capacidad cardiovascular, se incrementa la capacidad pulmonar y ayuda a tonificar una gran parte de los músculos de nuestro cuerpo, entre otros beneficios. Pero además es un ejercicio ideal para todas aquellas personas que sufren de problemas articulares, ya que además de mejorar su flexibilidad el agua hace que el peso corporal se distribuya de manera uniforme, disminuyendo el impacto que sufren las mismas con la práctica deportiva.

Otra de las actividades que han experimentado un mayor auge en los últimos años es el aquagym o fitness acuático, en el que se realizan diversos ejercicios en el agua para tratar de tonificar los músculos, entre otros objetivos, ofertándose cada vez en un mayor número de piscinas.

Aunque las clases se realicen en grupo, siempre que se tomen las precauciones necesarias y que se realicen correctamente, algunos de sus ejercicios pueden llevarse a cabo de manera independiente en nuestro tiempo de ocio.

¿Cuáles son las lesiones más frecuentes en la piscina?

Como ya hemos mencionado, el medio acuático absorbe una gran parte del impacto que sufren las articulaciones por lo que las lesiones no son tan frecuentes, pero esto no quiere decir que no puedan producirse, sobre todo si se emplea una técnica de nado incorrecta durante un tiempo prolongado. Algunas de las lesiones habituales en el nadador son:

  • Lesiones en el hombro: Gran parte del trabajo que realiza el nadador recae sobre esta articulación y el sobreesfuerzo al que se ve sometida en ocasiones puede propiciar la aparición de problemas como tendinitis bicipital, tendinitis en el manguito de los rotadores e incluso inestabilidad articular.
  • Lesiones en las rodillas y caderas: Las personas que nadan estilo braza, debido al movimiento de propulsión que realizan con las piernas, pueden ver afectadas estas partes de su cuerpo, sobre todo a nivel de la rodilla, donde pueden darse distensiones del ligamento colateral interno, tendinitis o lesiones del menisco.
  • Lesiones en espalda: Los movimientos de propulsión de brazos y piernas, necesarios para avanzar y mantenerse a flote, pueden provocar que mientras se esté nadando la postura de la espalda no sea la correcta, apareciendo después dolor en esa zona, sobre todo en la región lumbar.

Además de las ya mencionadas, no es extraño que también se produzcan lesiones debidas a caídas, traumatismos con los bordes de la piscina o relacionadas con actitudes imprudentes, como zambullirse en el agua de forma incorrecta.

¿Cómo prevenir este tipo de lesiones?

Como sucede con cualquier deporte, el calentamiento previo a la práctica deportiva puede prevenir una gran parte de las lesiones y la natación no es una excepción. Esta preparación puede hacerse dentro del agua, nadando lentamente al principio, o fuera de ella, con una tabla de ejercicios adecuada.
Asimismo, es igual de importante que tras la actividad se realice otra serie de ejercicios para que la vuelta a la calma posterior sea progresiva.

Uno de los principales factores que favorecen la aparición de estas lesiones es el sobreesfuerzo. Hay que respetar los tiempos de recuperación del organismo, deteniendo inmediatamente el ejercicio ante la aparición de molestias.
Otra forma de prevenir estos problemas es alternar entre los diferentes estilos de nado, repartiendo de este modo el trabajo que realizan los diferentes grupos musculares y reduciendo la posibilidad de sobrecargas.

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