{"id":3874,"date":"2022-09-18T20:57:22","date_gmt":"2022-09-18T18:57:22","guid":{"rendered":"https:\/\/www.fisiobalance.cat\/sindrome-cintilla-iliotibial\/"},"modified":"2023-10-04T16:10:36","modified_gmt":"2023-10-04T14:10:36","slug":"sindrome-de-la-cintilla-iliotibial-o-sindrome-del-corredor","status":"publish","type":"post","link":"https:\/\/www.fisiobalance.cat\/ca\/sindrome-de-la-cintilla-iliotibial-o-sindrome-del-corredor\/","title":{"rendered":"S\u00cdNDROME DE LA CINTILLA ILIOTIBIAL O S\u00cdNDROME DEL CORREDOR"},"content":{"rendered":"<p>La s\u00edndrome de la cintilla iliotibial o s\u00edndrome del corredor \u00e9s una lesi\u00f3 molt freq\u00fcent al corredor on s&#8217;inflama la <strong>cintilla iliotibial<\/strong> a causa del fregament repetitiu contra el c\u00f2ndil femoral extern del genoll durant els moviments de flexi\u00f3 i extensi\u00f3 , \u00e9s el que es coneix com a <strong>s\u00edndrome del \u00abnetejaparabrises\u00bb.<\/strong><\/p>\n<p>Provoca un dolor punxant o sensaci\u00f3 de cremor a la cara externa del genoll durant o despr\u00e9s de l&#8217;activitat: c\u00f3rrer, bicicleta&#8230;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-3092\" src=\"https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/banda-iliotibial-214x300.jpeg\" alt=\"Cintilla iliotibial castelldefels\" width=\"262\" height=\"367\" srcset=\"https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/banda-iliotibial-214x300.jpeg 214w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/banda-iliotibial-731x1024.jpeg 731w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/banda-iliotibial-768x1075.jpeg 768w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/banda-iliotibial-1097x1536.jpeg 1097w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/banda-iliotibial-1463x2048.jpeg 1463w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/banda-iliotibial-700x980.jpeg 700w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/banda-iliotibial-300x420.jpeg 300w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/banda-iliotibial-600x840.jpeg 600w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/banda-iliotibial-scaled.jpeg 1828w\" sizes=\"auto, (max-width: 262px) 100vw, 262px\" \/><\/p>\n<h2>Anatomia la banda o cintilla iliotibial<\/h2>\n<p>La cintilla iliotibial \u00e9s un teixit que forma part de l&#8217;anatomia de la part lateral de la cuixa, i forma part del m\u00fascul <strong>tensor de la f\u00e0scia lata.<\/strong><\/p>\n<p>El <strong>tensor f\u00e0scia lata <\/strong>s&#8217;insereix a la <strong>espina il\u00b7liaca anter-superior<\/strong> i per altra banda en una zona de la cresta il\u00b7liaca i baixa per la part lateral de la cuixa per inserir-se al seu <strong>extrem inferior a la t\u00edbia<\/strong>, formant l&#8217;anomenada \u201c<strong>pota d&#8217;oca externa\u201d, <\/strong>al <strong>tubercle de Gerdy.<\/strong><\/p>\n<p>En el recorregut voreja el c\u00f2ndil extern del f\u00e8mur i arriba fins a la t\u00edbia on es ramifica en 3 punts d&#8217;inserci\u00f3: tubercle de Gerdy.<\/p>\n<h2>Funci\u00f3 del tensor f\u00e0scia lata i cintilla<\/h2>\n<p>\u00c9s un m\u00fascul <strong>biarticular,<\/strong> el que vol dir que actua en 2 articulacions: maluc i genoll.<\/p>\n<ol>\n<li>A m\u00e9s de la seva acci\u00f3 estabilitzadora de la pelvis \u00e9s un potent <strong>abductor <\/strong>(amb el maluc en alineaci\u00f3 normal, la seva pot\u00e8ncia \u00e9s la meitat que la del gluti mitj\u00e0)<strong>, <\/strong>posseeix un component de <strong>flexi\u00f3 del maluc. <\/strong>Tots els <strong>flexors de maluc<\/strong> tenen, com a accions secund\u00e0ries, components d&#8217;ADD\/ABD, ROT interna\/ROT ext., de manera que des d&#8217;aquest punt de vista es poden classificar en dos grups.<\/li>\n<\/ol>\n<ul>\n<li>el primer grup s&#8217;inclouen feixos anteriors de <strong>gluti menor i mitj\u00e0 i el tensor de la f\u00e0scia llauna. S\u00f3n els Flexors, Abductors i Rotadors intern.<\/strong><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-3116\" src=\"https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/flexion-abd-rotacion-interna-300x291.jpg\" alt=\"\" width=\"300\" height=\"291\" srcset=\"https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/flexion-abd-rotacion-interna-300x291.jpg 300w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/flexion-abd-rotacion-interna-600x582.jpg 600w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/flexion-abd-rotacion-interna.jpg 640w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li>En el segon grup s&#8217;inclouen el <strong>Psoes il\u00edac, Pectineu i l&#8217;Abductor mitj\u00e0<\/strong>, que realitzen el moviment de flexi\u00f3, Abducci\u00f3 i Rotaci\u00f3 externa de maluc.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-3119\" src=\"https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/flexio\u0301n-rotacion-externa-add-300x297.jpg\" alt=\"\" width=\"300\" height=\"297\" srcset=\"https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/flexio\u0301n-rotacion-externa-add-300x297.jpg 300w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/flexio\u0301n-rotacion-externa-add-150x150.jpg 150w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/flexio\u0301n-rotacion-externa-add-600x593.jpg 600w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/flexio\u0301n-rotacion-externa-add-100x100.jpg 100w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/flexio\u0301n-rotacion-externa-add.jpg 640w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Durant la marxa i la cursa i el gest esportiu cal que tots dos grups agonistes-antagonistes facin una contracci\u00f3 equilibrada.<\/p>\n<p>2. Ajuda a la <strong>inclinaci\u00f3 lateral<\/strong> de la pelvis.<br \/>\n3. Col\u00b7labora en la <strong>extensi\u00f3 del genoll en els darrers trenta 30\u00ba.<br \/>\n<\/strong>4. A m\u00e9s, contribueix lleugerament a la <strong>flexi\u00f3 de l&#8217;articulaci\u00f3<\/strong> del genoll a partir de <strong>30\u00ba de flexi\u00f3.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h2>S\u00edmptomes de la S\u00edndrome de la Cintilla iliotibial<\/h2>\n<p>La lesi\u00f3 de la <strong>cintilla iliotibial<\/strong> es manifesta amb dolor tipus cremor, agut o fins i tot tipus punxades a la part externa del genoll. Apareix en fer exercici i pot durar entre tres i quatre dies des que deixem de practicar aquest exercici, sobretot c\u00f3rrer.<\/p>\n<p>Aquesta patologia, pot estar causada per un desequilibri i\/o desbalan\u00e7 muscular que sobrecarrega la cintilla iliotibial, \u00e9s habitual a <strong>corredors de llarga dist\u00e0ncia i en ciclistes.<\/strong><\/p>\n<p>C\u00f3rrer amb desnivells, sobretot cap a baix. El moment en qu\u00e8 la cintilla iliotibial pateix m\u00e9s \u00e9s a la fase de suport (quan el peu entra en contacte amb el terra), quan el genoll est\u00e0 flexionat 30\u00ba. Per aix\u00f2, la cintilla pateix m\u00e9s en pujar.<\/p>\n<p><strong>La sinergia Gluti Mitj\u00e0 \u2013 Tensor de la f\u00e0scia lata juga un paper crucial en moltes activitats quotidianes i\/o esportives que requereixen estabilitzar el genoll i maluc. Revisa <span style=\"color: #33cccc;\"><a style=\"color: #33cccc;\" href=\"https:\/\/www.fisiobalance.cat\/sindrome-del-trocanter-mayor\/\">s\u00edndrome del Trocanter Major.<\/a><\/span><\/strong><\/p>\n<h2>Causes de la s\u00edndrome de la cintilla iliotibial<\/h2>\n<p>Entre els factors biomec\u00e0nics que s&#8217;han trobat que contribueixen a la seva aparici\u00f3 es troben:<\/p>\n<ul>\n<li><strong>Abductors febles<\/strong> que augmenten l&#8217;abducci\u00f3 durant el suport amb c\u00e0rrega. <a href=\"https:\/\/www.instagram.com\/p\/B_A0CQEK9Af\/?igshid=MDJmNzVkMjY=\"><span style=\"color: #33cccc;\"><strong>Exercicis per tonificar gluti mitj\u00e0 i estabilitzadors de maluc .<\/strong><\/span><\/a><\/li>\n<li>Alteracions en el\u00a0<strong>nivell d&#8217;activaci\u00f3 i patrons de reclutament<\/strong> dels abductors.<\/li>\n<li>Augment de l&#8217;<strong>angle<\/strong>\u00a0de flexi\u00f3 de genoll.<\/li>\n<\/ul>\n<p>La petjada juga un rol important a la mec\u00e0nica de la cursa:<\/p>\n<ul>\n<li><strong>Suport excessivament pronador o supinador<\/strong>.<\/li>\n<\/ul>\n<p>En aquest cas, es compensa l&#8217;exc\u00e9s de pronaci\u00f3 o supinaci\u00f3, amb una rotaci\u00f3 excessiva de la t\u00edbia, que provoca una rotaci\u00f3 compensat\u00f2ria del f\u00e8mur, aix\u00f2 generaria la fricci\u00f3 del tend\u00f3 provocant els s\u00edmptomes. Aquesta seria una causa probable en esportistes principiants, ja que en generar noves c\u00e0rregues cal treballar pr\u00e8viament l&#8217;estabilitat del turmell i la pelvis.<\/p>\n<ul>\n<li><strong>Genu-vari excessiu<\/strong>.<\/li>\n<li><strong>Dismetria de cames<\/strong>. <strong>Real o per alteracions musculars o articulars.<\/strong> Moltes dismetries aparents s\u00f3n falses dismetries, provocades per disfuncions lumbars, sacroiliaca o de turmell fonamentalment.<\/li>\n<li><strong>Sobreentrenament. <\/strong>Recorda que la s\u00edndrome de la cintilla iliotibial \u00e9s una lesi\u00f3 per sobre\u00fas. En aquest cas, el risc en principiants \u00e9s m\u00e9s gran per la complicaci\u00f3 que suposa per a ells con\u00e8ixer els seus l\u00edmits. En aquests casos, el descans i un entrenament progressiu podria solucionar el problema.<\/li>\n<\/ul>\n<p>&nbsp;&nbsp;<\/p>\n<h2>Tractament de la s\u00edndrome del corredor o cintilla iliotibial<\/h2>\n<p>Per a la inflamaci\u00f3 <strong>aplicar fred amb gel<\/strong> et pot ajudar, amb Cold pack o bossa de p\u00e8sols congelats durant 10 minuts.<\/p>\n<p>El tractament de fisioter\u00e0pia consisteix a restablir els teixits afectats a trav\u00e9s de t\u00e8cniques com el massatge, t\u00e8cniques miofascials, a m\u00e9s d&#8217;enfortir la musculatura del genoll maluc i turmell.<br \/>\nUn bon diagn\u00f2stic i el seu tractament posterior tindran un bon pron\u00f2stic en quasi tots els casos.<\/p>\n<p>El diagn\u00f2stic de la s\u00edndrome de la cintilla iliotibial sol basar-se en la hist\u00f2ria cl\u00ednica i l&#8217;exploraci\u00f3 f\u00edsica, per\u00f2, perqu\u00e8 puguis trobar l&#8217;origen <strong>del dolor i<\/strong> <strong>prescriure exercicis que funcionin.<\/strong><\/p>\n<p>\u00c9s molt important que el tractament es combini amb diferents tipus d&#8217;estiraments i exercicis.<\/p>\n<ul>\n<li style=\"font-style: inherit; font-weight: inherit;\">En primer lloc, \u00e9s important fer un <strong style=\"font-style: inherit;\">estirament del tensor de la f\u00e0scia lata.<\/strong> Mantenir la posici\u00f3 20\/30 segons, tornar lentament a la posici\u00f3 inicial i repetir 2 vegades m\u00e9s.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-3101\" src=\"https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/estiramiento-cintilla-286x300.jpeg\" alt=\"\" width=\"486\" height=\"510\" srcset=\"https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/estiramiento-cintilla-286x300.jpeg 286w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/estiramiento-cintilla-976x1024.jpeg 976w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/estiramiento-cintilla-768x806.jpeg 768w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/estiramiento-cintilla-1464x1536.jpeg 1464w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/estiramiento-cintilla-1952x2048.jpeg 1952w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/estiramiento-cintilla-700x735.jpeg 700w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/estiramiento-cintilla-300x315.jpeg 300w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/estiramiento-cintilla-600x630.jpeg 600w\" sizes=\"auto, (max-width: 486px) 100vw, 486px\" \/><\/p>\n<ul>\n<li>Com a autotractament \u00e9s molt important fer-se <a href=\"https:\/\/www.instagram.com\/p\/Bz96YDooNKd\/?igshid=MDJmNzVkMjY=\"><span style=\"color: #33cccc;\"><strong> automassatge miofascial amb foam roller. <\/strong><\/span><\/a><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-3095\" src=\"https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/automasaje-cintilla-iliotibial-300x200.jpeg\" alt=\"foam roller automassatge cintilla iliotibial\" width=\"437\" height=\"291\" srcset=\"https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/automasaje-cintilla-iliotibial-300x200.jpeg 300w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/automasaje-cintilla-iliotibial-1024x683.jpeg 1024w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/automasaje-cintilla-iliotibial-768x512.jpeg 768w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/automasaje-cintilla-iliotibial-1536x1024.jpeg 1536w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/automasaje-cintilla-iliotibial-2048x1365.jpeg 2048w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/automasaje-cintilla-iliotibial-700x467.jpeg 700w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2022\/09\/automasaje-cintilla-iliotibial-600x400.jpeg 600w\" sizes=\"auto, (max-width: 437px) 100vw, 437px\" \/><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La s\u00edndrome de la cintilla iliotibial o s\u00edndrome del corredor \u00e9s una lesi\u00f3 molt freq\u00fcent al corredor on s&#8217;inflama la cintilla iliotibial a causa del fregament repetitiu contra el c\u00f2ndil femoral extern del genoll durant els moviments de flexi\u00f3 i extensi\u00f3 , \u00e9s el que&#8230;<\/p>\n","protected":false},"author":3,"featured_media":3099,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[247],"tags":[166],"class_list":["post-3874","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fisioterapia-ca","tag-cintilla-iliotibial-ca"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - 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