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La fase del swing al correr, ¿Qué es?

Qué es la fase del swing al correr

Qué es la fase del swing al correr

Me gusta referirme al la fase del swing como la fase aérea, es el momento en que no existe contacto alguno con el suelo, literalmente nos elevamos y es como si quisiéramos despegar vuelo, tal vez es una de las sensaciones que mas disfruto al correr, esa libertad de movimiento del cuerpo en donde los humanos retamos a la gravedad y por milésimas de segundo perdemos todo contacto terrenal.

El Swing consta de 3 fases, una fase inicial, fase media y fase final.

Fase inicial del swing

Si pensamos en volar, esta sería la parte donde el cuerpo acelera para iniciar el despegue, es el momento en que el antepié abandona el piso y deja de haber contacto con el suelo.

La pierna oscila alcanzando el máximo de extensión de cadera, rodilla y del tobillo (como empinarse en el aire) para luego empezar a doblar la cadera y rodilla por medio de la acción de los flexores de cadera en especial el músculo, recto anterior. (adelante en la nota detallo la acción muscular)

el inicio del swing al correr En la imagen 1. Vemos el final de la fase de contacto e inicio de la fase del swing, un corredor (africano) inicia el swing con la pierna izquierda y el otro corredor (latino) inicia el swing con la pierna derecha.

Fase media del swing

La pierna oscila pasando de extensión a la flexión de cadera y la rodilla que ya viene doblándose desde atrás llega a su flexión máxima ( pico de flexión) y el pie se ubica en una posición neutral o con ligera dorsiflexión. La pierna sigue oscilando hasta que la rodilla inicia la extensión para pasar a la fase final del swing o oscilación final.

la fase media del swing al correrEn la imagen 2. podemos ver casi como si el talón tocara el glúteo, luego pierna seguirá moviéndose hacia delante por el momento oscilatorio hasta pasar a la fase final del swing.

Fase final del swing

Es el momento donde la rodilla se va extendiendo, para empezar la aproximación o momento de desaleración hasta que el talón de la pierna que oscila cae al suelo e inicia nuevamente el contacto para empezar  el ciclo de la marcha al correr.

la fase final del swing al correrEn la imagen 3. vemos el momento de aproximación de la pierna al suelo de los dos corredores profesionales.

En la primera imágen (portada de la nota) se ve mejor la fase final del swing (pierna izquierda) por la Atleta Purity Rionoripio proveniente de Kenia, ganadora femenina de la MMB, 2016.

¿Cómo funciona el cuerpo durante el swing?

Recordemos que el swing es una fase aérea donde se pierde cualquier contacto articular, entonces ¿cómo hace el cuerpo es este momento aéreo para coordinarse? ¿Será que al no existir contacto articular el swing es la fase de menos riesgo de lesiones durante el trote?

Los músculos que interfieren

Durante la fase del swing los principales músculos que actúan en la pierna son, el recto anterior y los isquiotibiales (imagen 4). Estos músculos son llamados músculos bi -articulares ya que cruzan dos articulaciones por lo que generarán dos movimientos diferentes dependiendo de la manera como se activen.

El recto anterior del fémur (RA)
Es el músculo que se encuentra mas adelante en la pierna (compartimento anterior) Sus funciones son flexionar la cadera (como llevar la rodilla al pecho) y extender la rodilla (como al patear un balón)
Durante la fase del swing será el responsable de oscilar la pierna desde la extensión hasta que la cadera se dobla en dirección al pecho.

Los isquiotibiales (IT) (hamstrings)
Son tres músculos , bíceps femoral, semitendinoso y semimembranoso.
Se encuentran en la parte posterior de la pierna se encargan de extender la cadera y de flexionar la rodilla.
Actúan como el desacelerador en la fase media y final del swing a medida que la rodilla pasa de su pico de flexión a la extensión hasta que el talón toca al suelo.
Pensemos en los isquiotibiales como en los frenos que gradualmente se están activando de manera excéntrica (quiere decir que el músculo esta contrayéndose en elongación y no acortándose al contraerse)

músculos que interfieren en la fase del swing

Imagen 4 ( adaptada de  Visible Body APP)

El momento de flexión de cadera tiene mayores valores en el inicio del swing y se ira acercando a cero aproximadamente en la mitad del swing. Los picos de flexión de rodilla y extensión de cadera ocurren en aproximadamente 90+-95% de la fase del swing (2). Por esta razón la mayor activad del RA ocurrirá durante el swing inicial a la media y disminuirá la magnitud de su actividad en el final de la fase media y fase final del swing. Lo contario ocurrirá para los movimiento de los IT.

Coordinación Neuro- motora

La coordinación en la activación de estos dos grupos musculares hace la eficiencia al correr, aunque estos patrones de movimiento también se describen al caminar durante la fase del swing (1.Alexander, 1989)

Las funciones de los músculos y su coordinación adecuada durante tareas motoras como al correr se regula por medio de los Generadores de Patrones Motores (GPM) en el sistema nervioso central, tratare de explicarles este mecanismo de forma sencilla:

Cuando se inicia el swing los músculos de adelante de la pierna (RA) se va estirando de forma acelerada por lo que unos receptores de los tendones (órgano de Golgi Vía Ib) que regulan la excitabilidad de agonistas-antagonistas (3,4,5) harán que los músculos contrarios (IT) empiecen a contraerse para contrarrestar la aceleración que esta ocurriendo en la parte delantera de la pierna, sin embargo aunque en la fase inicial del swing hay contracción de los IT su magnitud de fuerza es casi de cero (2) esto nos evita desgarrarnos cuando aceleramos.  A esto se le conoce como modulación de la actividad muscular que no quiere decir mas, que mientras unos músculos se contraen para generar un movimiento  (agonistas, RA) los músculos que realizan la acción totalmente inversa ( Antagonistas, IT) se activan para equilibrar las fuerzas.

Algunos estudios sugiere que sea factible que la dirección mecánica de la estimulación de los mecanoreceptores del pie puedan modular la activación del músculos RA e IT durante el swing (2,4)

Pensemos en un carro, si yo tengo un carro que acelera muy rápido, necesitare unos buenos frenos para no estrellarme. Es aquí donde la modulación muscular juega el papel más importante y si existe algún imbalance muscular entre estos dos grupos musculares podría resultar en una alteración de la mecánica del trote lo que podría desencadenar lesiones.

¿Por qué Pilates para entrenar a los corredores?

Lo que les cuento a continuación, han sido mis hallazgos en mi practica profesional como fisioterapeuta, corredora hace más de 10 años e instructora de Pilates por más 15 años. No encontré ningún estudio sobre corredores y la práctica del método. Sin embrago si se han hecho estudios sobre la aplicabilidad y eficiencia del método Pilates en algunas lesiones, un estudio por ejemplo concluye que Pilates puede usarse como un programa de ejercicios complementario para mejorar la flexibilidad, mejorar el control y la movilidad del tronco y la pélvis. También podría prevenir y atenuar la predisposición a las lesiones músculo esqueléticas axiales (6).

https://youtu.be/siGfN7g42Ao

 

En el video que verán  he adaptado un ejercicio del repertorio del método Pilates tratando de recrear la acción muscular de agonistas y antagonistas entre (RA – IT), tal como ocurre en la fase del swing, sin embargo hay muchos ejercicios del método de los cuales los corredores podrán beneficiarse para su práctica deportiva que no necesariamente recrearán gesto alguno de la mecánica del correr. Muy bien afirma Dr. Gray Rose refiriéndose a la especificidad del entrenamiento  diciendo que “El hecho de no ver un patrón de movimiento específico en el entrenamiento de la práctica deportiva, no significa que no sea importante”

Estos son los objetivos de la programación de ejercicios de Pilates para corredores

1. Ayudar a la movilidad articular
2. Ayudar a la coordinación de los movimientos
3. Mejorar la fuerza excéntrica de los músculos implícitos en la mecánica del correr
4. Mejorar flexibilidad de grupos musculares que usualmente se contracturan
5. Ayudar a la rigidez del tobillo y pierna ( este será tema de otra nota)
6. Ayudar a la recuperación muscular
7. Enseñar los movimientos y control de la escápula, lo que ayudara a corregir posturas de hombros elevados en corredores.

Sin duda alguna la practica bien instruida y regular del método Pilates mejora la postura, lo que ayudara a cualquier corredor. La coordinación neuro -motora que se logra al practicarla regularmente es un beneficio superior a cualquier otro tipo de entrenamiento, factores que como explique durante la nota son primordiales para la modulación de la actividad muscular. Pilates ayuda a corregir imbalances musculares y esto es fundamental para cualquier deportista.

Referencias

1. Alexander R. McN , (1989) Optimization and gaits in the locomotion of vertebrates.

2. Bergego et al.  (1981)  Facilitation of transmission in Ib pathways from the contralateral foot sole in man

3 .Boris I. Prilutsky ́ Robert J. Gregor ́ Mary M. Ryan, (1997) Coordination of two-joint rectus femoris and hamstrings during the swing phase of human walking and running. Department of Health and Performance Sciences, Center for Human Movement Studies, The Georgia Institute of Technology, Atlanta.

4. Jacobs R, Ingen Schenau GJ van (1992) Control of an external force in leg extensions in humans. J Physiol, London

5. Pierrot-Deseilligny et al. (1981), Cutaneous depression of Ib reflex pathways to motoneurons in man

6.Phrompaet et al. (2011)Effects of Pilates Training on Lumbo-Pelvic Stability and Flexibility, Asian J Sports Med.

Imágenes

Las fotografías fueron tomadas por la autora durante la Media Maratón de Bogotá del 2016.

 

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