{"id":10962,"date":"2021-08-16T17:57:26","date_gmt":"2021-08-16T20:57:26","guid":{"rendered":"https:\/\/chelso.com.br\/site\/?p=10962"},"modified":"2021-08-16T17:58:15","modified_gmt":"2021-08-16T20:58:15","slug":"fortalecer-o-musculo-do-pe","status":"publish","type":"post","link":"https:\/\/chelso.com.br\/site\/fortalecer-o-musculo-do-pe\/","title":{"rendered":"5 exerc\u00edcios de como fortalecer o m\u00fasculo do p\u00e9"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Fortalecer o m\u00fasculo do p\u00e9 \u00e9 importante? A <a href=\"https:\/\/www.instagram.com\/draanapsimoes\/\">Dr\u00aa Ana Paula Sim\u00f5es<\/a> explica a import\u00e2ncia deste fortalecimento e d\u00e1 cinco dicas de exerc\u00edcios. Confira!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">O p\u00e9 tem papel importante na corrida. O movimento de estabilidade \u00e9 controlado pelos m\u00fasculos intr\u00ednsecos (come\u00e7am e terminam no p\u00e9) e extr\u00ednsecos (tem rela\u00e7\u00e3o com o restante do tornozelo e perna). Esses m\u00fasculos intr\u00ednsecos geralmente n\u00e3o s\u00e3o abordados em programas de reabilita\u00e7\u00e3o, fisioterapia e prepara\u00e7\u00f5es f\u00edsicas. Mas deveriam ser treinados para funcionar da forma que s\u00e3o projetados.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Existem v\u00e1rios m\u00fasculos no p\u00e9, se n\u00e3o estiver atento a isso, pode haver consequ\u00eancias negativas durante a pr\u00e1tica de exerc\u00edcios, como a corrida e caminhada. Pois o p\u00e9 \u00e9 essencial para uma boa biomec\u00e2nica, estabiliza\u00e7\u00e3o e performance.<\/span><\/p>\n<h2><strong>5 exerc\u00edcios para fortalecer o m\u00fasculo do p\u00e9<\/strong><\/h2>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Em p\u00e9, tente deixar o arco interno do p\u00e9 mais alto, sem mover o restante da perna. Voc\u00ea deve sentir que est\u00e1 fazendo for\u00e7a nos m\u00fasculos da sola do p\u00e9. No come\u00e7o \u00e9 dif\u00edcil, mas \u00e9 s\u00f3 uma quest\u00e3o de pr\u00e1tica. Cuidado com as c\u00e2imbras;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abra e feche os dedos para as laterais;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arraste os dedos no ch\u00e3o como se fosse puxar algo para perto de voc\u00ea. Use uma toalha e tente enrug\u00e1-la;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ande mais descal\u00e7o: a sola do p\u00e9 \u00e9 cheia de sensores que ajudam o c\u00e9rebro a controlar melhor o movimento e o equil\u00edbrio, ent\u00e3o \u00e9 importante tirar os sapatos e sentir o ch\u00e3o ocasionalmente. Vale at\u00e9 dar pequenas corridas;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fique em um p\u00e9 s\u00f3, tentando manter o lado que ficou no ch\u00e3o o mais parado poss\u00edvel. Conforme evolui, pode ir para o colch\u00e3o ou algo mais inst\u00e1vel.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/chelso.com.br\/site\/category\/dicas\/\">Fique por dentro de todas as not\u00edcias e dicas de treinamento no blog da Chelso<\/a><\/p>\n<p><span style=\"font-weight: 400;\">Ao incluir esses 5 exerc\u00edcios listados acima em sua rotina, voc\u00ea sentir\u00e1 uma diferen\u00e7a!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">H\u00e1 in\u00fameras evid\u00eancias que o treinamento do n\u00facleo do p\u00e9 pode melhorar a fun\u00e7\u00e3o do p\u00e9. Por exemplo, quatro semanas de treinamento com exerc\u00edcios para os p\u00e9s em indiv\u00edduos saud\u00e1veis reduzem o colapso do arco, avaliado por medidas do \u00edndice de queda e altura do arco, e melhoram a capacidade de equil\u00edbrio e ganhos de controle postural em alguns trabalhos. Ajudando tamb\u00e9m na redu\u00e7\u00e3o da instabilidade cr\u00f4nica do tornozelo.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Texto: Dr\u00aa Ana Paula Sim\u00f5es Ferreira (Professora Instrutora e Mestre em Ortopedia e Traumatologia) e Sthefany Barbosa Mostaert Martins (Acad\u00eamica de Medicina).<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fortalecer o m\u00fasculo do p\u00e9 \u00e9 importante? A Dr\u00aa Ana Paula Sim\u00f5es explica a import\u00e2ncia deste fortalecimento e d\u00e1 cinco dicas de exerc\u00edcios. Confira! O p\u00e9 tem papel importante na corrida. O movimento de estabilidade \u00e9 controlado pelos m\u00fasculos intr\u00ednsecos (come\u00e7am e terminam no p\u00e9) e extr\u00ednsecos (tem rela\u00e7\u00e3o com o restante do tornozelo e<\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[89],"tags":[43,735,37,726,724,63,849,45],"class_list":{"0":"post-10962","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-dicas","7":"tag-bem-estar","8":"tag-chelso","9":"tag-corrida-de-rua","10":"tag-dicas-de-treino","11":"tag-exercicios","12":"tag-fortalecimento","13":"tag-pes","14":"tag-saude"},"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 exerc\u00edcios de como fortalecer o m\u00fasculo do p\u00e9 - Portal Chelso Sports<\/title>\n<meta name=\"description\" content=\"Fortalecer o m\u00fasculo do p\u00e9 \u00e9 importante? 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