{"id":60623,"date":"2023-09-29T12:27:44","date_gmt":"2023-09-29T15:27:44","guid":{"rendered":"https:\/\/swimchannel.net\/br\/?p=60623"},"modified":"2026-03-27T19:24:27","modified_gmt":"2026-03-27T22:24:27","slug":"quatro-passos-para-tratar-e-prevenir-problemas-no-ombro","status":"publish","type":"post","link":"https:\/\/swimchannel.net\/br\/quatro-passos-para-tratar-e-prevenir-problemas-no-ombro\/","title":{"rendered":"Quatro passos para tratar e prevenir problemas no ombro"},"content":{"rendered":"

Por Thiago Medeiros Rodriguez *<\/strong><\/p>\n

Algumas dicas para deixar seu ombro perfeito para nadar!<\/p>\n

\"\"
Nado crawl – Foto: Satiro Sodr\u00e9\/SSPress<\/figcaption><\/figure>\n

1. Melhore a mobilidade da coluna tor\u00e1cica<\/strong>
\nA regi\u00e3o tor\u00e1cica \u00e9 a parte com menos mobilidade da coluna vertebral, isso se deve principalmente pela presen\u00e7a das costelas que juntamente com as v\u00e9rtebras formam a caixa tor\u00e1cica. A mobilidade deste segmento da coluna vertebral \u00e9 importante na nata\u00e7\u00e3o para permitir os movimentos de rota\u00e7\u00e3o do tronco durante a respira\u00e7\u00e3o no nado crawl e os movimentos ondulat\u00f3rios da fase submersa e no nado borboleta. Al\u00e9m disso, alguns m\u00fasculos ligam a regi\u00e3o com as esc\u00e1pulas que s\u00e3o fundamentais para o bom funcionamento dos ombros.<\/p>\n

\"\"
Nado costas – Foto: Satiro Sodr\u00e9\/SSPress<\/figcaption><\/figure>\n

2. Melhore a estabilidade da esc\u00e1pula<\/strong>
\nDurante muito tempo, as esc\u00e1pulas foram negligenciadas em favor do trabalho de fortalecimento do manguito rotador. Ao longo da \u00faltima d\u00e9cada, pesquisas come\u00e7aram a mostrar o qu\u00e3o cr\u00edtico \u00e9 o papel que elas desempenham, pois as esc\u00e1pulas s\u00e3o o ponto de contato entre nosso tronco e os membros superiores. Nadadores com m\u00fasculos escapulares fracos sofrem com um estresse adicional na c\u00e1psula anterior do ombro,
\nconsequentemente um aumento na probabilidade de compress\u00e3o do manguito rotador e diminui\u00e7\u00e3o do desempenho neuromuscular do ombro. Esc\u00e1pulas est\u00e1veis e fortes significa mais pot\u00eancia e velocidade na \u00e1gua. (E menos probabilidade de les\u00e3o.)<\/p>\n

\"\"
Alongamento e nata\u00e7\u00e3o – Foto: Satiro Sodr\u00e9\/SSPress<\/figcaption><\/figure>\n

3. Fortale\u00e7a o manguito rotador<\/strong>
\nUma das imagens mais comuns antes de um treino de nata\u00e7\u00e3o \u00e9 a de nadadores fazendo exerc\u00edcios para os rotadores internos e externos com faixas el\u00e1sticas. Eu mesmo fiz um grande n\u00famero deles e continuo fazendo isso at\u00e9 hoje como parte do meu aquecimento di\u00e1rio. Est\u00e1 t\u00e3o interligado com o termo les\u00e3o no ombro que ao menor sinal de dor a resposta \u00e9 imediata: \u201cTenho que voltar aos rotadores internos e externos.\u201d No entanto, a palavra antes de fazer s\u00e9ries intermin\u00e1veis de exerc\u00edcios de fortalecimento do manguito rotador \u00e9 cautela.<\/p>\n

Realizar trabalhos no manguito rotador n\u00e3o \u00e9 a cura para todos os problemas dos ombros. Deve ser usado como uma ferramenta preventiva e que est\u00e1 mais abaixo numa escala de import\u00e2ncia do que ter mobilidade geral na coluna e estabilidade da esc\u00e1pula. Normalmente, vejo nadadores realizando exerc\u00edcios de fortalecimento do manguito rotador como uma solu\u00e7\u00e3o para dores nos ombros. Isso, embora fa\u00e7a parte da terapia, \u00e9 uma das
\n\u00faltimas coisas que ser\u00e3o trabalhadas em um processo de reabilita\u00e7\u00e3o, \u00e9 primordial corrigir os d\u00e9ficits mec\u00e2nicos antes de fortalecer o manguito rotador.<\/p>\n

4. Melhore sua t\u00e9cnica<\/strong>
\nA nata\u00e7\u00e3o \u00e9 um exerc\u00edcio de resist\u00eancia, assim como o levantamento de peso ou qualquer outro tipo de treinamento de resist\u00eancia, atingir a t\u00e9cnica e a forma adequadas deve ser seu objetivo primordial antes de adicionar qualquer tipo de carga (intensidade e\/ou volume) na \u00e1gua. Al\u00e9m do risco que voc\u00ea est\u00e1 colocando os ombros, nadar com uma postura inadequada significa que voc\u00ea est\u00e1 perdendo for\u00e7a substancial na \u00e1gua. N\u00e3o acredita em mim?<\/p>\n

Por um momento, leve os ombros para a frente e tente simular a bra\u00e7ada. Voc\u00ea est\u00e1 obtendo uma boa amplitude de movimento? N\u00e3o. Voc\u00ea est\u00e1 usando seu CORE, costas e bra\u00e7os da melhor maneira poss\u00edvel? Certamente n\u00e3o.
\nEm outras palavras, ter excelente t\u00e9cnica e mec\u00e2nica na \u00e1gua \u00e9 absolutamente fundamental para nadar r\u00e1pido e evitar les\u00f5es persistentes nos ombros. Com medidas simples \u00e9 poss\u00edvel evitar les\u00f5es e nadar melhor.<\/p>\n

* Thiago Medeiros Rodriguez \u00e9 fisioterapeuta, nadador e treina atualmente com a equipe Samir Barel Assessoria Aqu\u00e1tica<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Melhore a mobilidade, a estabilidade da esc\u00e1pula, fortale\u00e7a o manguito rotador e melhore sua t\u00e9cnica de nado<\/p>\n","protected":false},"author":2,"featured_media":5944,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"gallery","meta":{"footnotes":""},"categories":[2570],"tags":[5208,5,5463,2166,5207],"class_list":["post-60623","post","type-post","status-publish","format-gallery","has-post-thumbnail","hentry","category-saude","tag-fisioterapia","tag-natacao","tag-ombro","tag-saude","tag-thiago-medeiros-rodriguez","post_format-post-format-gallery"],"yoast_head":"\nQuatro passos para tratar e prevenir problemas no ombro - Swimchannel<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/swimchannel.net\/br\/quatro-passos-para-tratar-e-prevenir-problemas-no-ombro\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Quatro passos para tratar e prevenir problemas no ombro - 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