INTERNACIONAL
Los expertos coinciden: el ejercicio puede ayudar a controlar el dolor que provoca la artritis de rodilla

Casi el 20 por ciento de los estadounidenses mayores de 45 años padecen osteoartritis de rodilla. Se prevé que esta cifra aumente casi un 75 por ciento en todo el mundo de aquí a 2050, debido al envejecimiento, el crecimiento demográfico y la obesidad.
La osteoartritis, o artrosis, de rodilla es una enfermedad degenerativa de larga duración que no tiene marcha atrás. Se desarrolla en cuatro etapas, a medida que el cartílago de la articulación se desgasta, lo que hace que los huesos acaben rechinando unos contra otros y provocando síntomas como rigidez, hinchazón y un dolor persistente alrededor de la articulación.
Leé también: Los impensados beneficios del yoga para los pacientes con artrosis de rodilla
“El cartílago no tiene receptores del dolor, pero el hueso sí”, dijo Yale Fillingham, vicepresidente de investigación del Instituto Ortopédico Rothman de Filadelfia.
Muchas personas con esta dolencia viven con el temor acechante de que cualquier paso en falso podría agravarla. Pero, como ocurre con otras formas de dolor crónico, los expertos coinciden en que la mejor forma de controlar el dolor y mejorar la calidad de vida es moverse más, no menos.
El ejercicio ayuda a lubricar la rodilla al agitar el líquido sinovial de la cápsula que recubre la articulación y reduce la rigidez, dijo Steffany Moonaz, directora de investigación clínica y de servicios sanitarios de la Universidad de Ciencias de la Salud del Sur de California. “Es como el aceite, que crea más movilidad en las articulaciones”, dijo.
El tipo de ejercicio más eficaz variará en función de la persona y de lo avanzada que esté su artritis. Alguien con artrosis de rodilla en estadio cuatro, con desgaste óseo sobre el hueso, podría sentirse bien corriendo, mientras que alguien con pérdida leve de cartílago podría encontrarlo intolerable.
He aquí cómo elegir el régimen adecuado para ti.
Activa tu corazón con ejercicio aeróbico
Un metaanálisis reciente examinó 217 ensayos con 15.684 participantes y seis tipos de ejercicio para tratar la artrosis de rodilla. Aunque todos ellos redujeron el dolor, mejoraron el movimiento y aumentaron la calidad de vida, la actividad aeróbica superó sistemáticamente a los ejercicios de fortalecimiento, flexibilidad y mente-cuerpo. Alguien con artrosis de rodilla en estadio cuatro, con desgaste óseo sobre el hueso, podría sentirse bien corriendo (Adobe Stock)
“Aumenta el flujo sanguíneo por todo el cuerpo”, dijo Moonaz, lo que permite que se muevan los nutrientes, elimina los residuos y disminuye la hinchazón. El ejercicio aeróbico también puede ayudarte a mantener un peso saludable, lo que ayuda a descargar las articulaciones, añadió.
Las personas con dolor intenso deben empezar con ejercicios cardiovasculares de bajo impacto, como la natación o el aeróbic acuático, y luego probar actividades como el ciclismo, caminar o la máquina elíptica. Si caminar es tu principal forma de ejercicio, intenta que sea enérgico y añade cuestas, dijo Moonaz.
Si optas por el ciclismo, una bicicleta reclinada puede ser más cómoda porque no requiere que dobles tanto la rodilla y la cadera como una bicicleta vertical, añadió. Pero utiliza una resistencia alta. En una bicicleta vertical, ajustar el asiento a una posición más alta hará que tus rodillas sufran menos tensión.
Evita las actividades en las que tengas que moverte rápida e imprevisiblemente, como el tenis, el pickleball y el fútbol, que pueden añadir presión a una articulación ya comprometida.
Fortalece tus músculos, especialmente los cuádriceps
Aunque el ejercicio cardiovascular es crucial para la osteoartritis, el entrenamiento de fuerza lo sigue de cerca. Cuanto más fortalezcas los músculos que rodean la rodilla, más sostendrás la articulación, dijo Fillingham, quien ayudó a elaborar las directrices de la Academia Estadounidense de Cirujanos Ortopédicos para tratar la artrosis de rodilla sin cirugía.
Las investigaciones sugieren que en particular unos cuádriceps fuertes pueden ayudar a contrarrestar los síntomas e incluso retrasar la necesidad de una prótesis de rodilla. Y si necesitas operarte de la rodilla –como ocurre con más de la mitad de los diagnosticados–, tener esa fuerza facilitará la recuperación, añadió Fillingham.
Recomendó ejercicios con peso, como sentadillas, estocadas y la prensa horizontal de piernas.
Si eres nuevo en el entrenamiento de fuerza, puedes empezar con elevaciones de piernas rectas mientras ves el fútbol del domingo, añadió. Incluso puedes apoyar el pie en una otomana y ejercitar el músculo cuádriceps de cada pierna varias veces durante 5 o 10 segundos cada vez.
Algunas posturas de yoga, como la postura de la silla y la del guerrero, son otro buen punto de partida, dijo Moonaz, quien estudia los efectos del yoga sobre la artritis. “Los ejercicios de cuerpo-mente te animan a ir más despacio y a prestar atención a la alineación y la forma, lo cual es importante cuando se trata del dolor”, dijo.
Escucha a tu cuerpo
La artrosis de rodilla no tiene por qué significar el fin de todo ejercicio de alto impacto, ni siquiera correr. No hay pruebas de que correr acelere la pérdida de cartílago, dijeron los expertos. Algunas investigaciones muestran que incluso puede tener efectos protectores, dijo Stuart Phillips, profesor de kinesiología de la Universidad McMaster de Ontario.
Leé también: La planta que ayuda a regenerar el cartílago desgastado por artritis y artrosis
Pero correr puede causar molestias y agravar los síntomas, sobre todo si la artrosis está avanzada. Una mala biomecánica y hacer demasiado, demasiado pronto, también pueden exacerbar los síntomas. Muchas personas pueden tolerarlo en superficies más blandas que el asfalto, como la tierra o la hierba, o reduciendo el kilometraje. Moonaz recomienda hablar con un traumatólogo o podólogo sobre las recomendaciones acerca del calzado que mejor soporta tus articulaciones.
Sea cual sea el tipo de ejercicio que elijas, busca algo que te guste y no intentes aguantar el dolor. Escucha a tu cuerpo y modifica lo que haces. Puede que tengas que agacharte menos o cambiar los saltos de tijera por marchas estáticas. La artrosis de rodilla afecta a las personas de forma diferente y el dolor puede variar día a día. Pero cualquier movimiento es mejor que ningún movimiento.
“Cuanto más muevas la rodilla, más flexibles mantendrás los tejidos que la rodean”, dijo Fillingham.
(*) Por Jen Murphy
The New York Times, Rodilla, Artritis, Sumario
INTERNACIONAL
Obama Center takes heat as critics cry foul over ID rules for free entry — while Dems blast voter ID laws

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The Obama Presidential Center is facing a wave of backlash ahead of its opening, with critics blasting its admission policies and raising broader concerns about the project’s cost and management.
Conservative commentators on social media are taking aim at the center’s requirement that Illinois residents show valid identification to receive free admission on certain days, arguing it contrasts with Democratic opposition to voter ID laws.
«They’re making you show ID… to visit the Obama Library… in Chicago. You can’t make this stuff up!» one social media user wrote.
«The Obama Presidential Library is making people show an ID for proof of Illinois residency to get in for free,» another posted. «So residents have to prove who they are for this, but not to vote?»
VALERIE JARRETT REVEALS THAT PRESIDENT TRUMP ISN’T INVITED TO OBAMA PRESIDENTIAL CENTER OPENING CEREMONY
The text of former President Obama’s speech marking the 50th anniversary of «Bloody Sunday» in Selma, Alabama, is wrapped around the side of the upcoming presidential center in Chicago. (E. Jason Wambsgans/Chicago Tribune/Tribune News Service)
Others echoed the sentiment more bluntly, with one account writing: «It turns out Democrats support requiring ID… but only for free admission into Obama’s library.»
Obama’s website clearly states that Illinois residents «must be able to provide proof of residency. Be prepared to show proof of residency at the Museum with a valid photo ID, Illinois driver’s license, state ID, or city-issued ID.»
Critics have also pointed to reported restrictions tied to early ticket giveaways, including claims that some promotions are limited to U.S. citizens or lawful permanent residents.
The latest controversy builds on a string of prior criticisms surrounding the $850 million project.
OBAMA PRESIDENTIAL CENTER SLAMMED FOR PROMOTING ‘FAR-LEFT’ AGENDA ON PUBLIC LAND

Illinois Governor J.B. Pritzker (L) joins former President Barack Obama and former first lady Michelle Obama in a ceremonial groundbreaking at the Obama Presidential Center in Jackson Park on September 28, 2021, in Chicago. (Scott Olson/Getty Images)
Earlier this year, the Obama Foundation drew backlash after seeking 75 to 100 unpaid volunteers, dubbed «ambassadors,» to help operate the center, even as top executives collect substantial salaries. Federal filings show CEO Valerie Jarrett has earned roughly $740,000 annually in recent years, while overall compensation at the foundation has climbed significantly.
The project has also faced mounting scrutiny over its financial impact on taxpayers.
Former President Barack Obama once described the center as a «gift» to Chicago, emphasizing it would be privately funded. While construction of the 19.3-acre campus is being financed through private donations, the surrounding infrastructure needed to support the site, including road redesigns, utility relocations and drainage systems, is being paid for with public funds.
Early estimates put those infrastructure costs at roughly $350 million, split between the city and state. But more recent figures show Illinois alone has committed approximately $229 million, while Chicago has allocated more than $200 million in related improvements — though officials have not provided a clear, consolidated total of taxpayer spending tied to the project.
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Exterior view of the Obama Presidential Center tower under construction in Chicago. (Fox 32 Chicago)
«No single agency appears to oversee the full scope» of the infrastructure work, and critics say the lack of transparency has made it difficult to determine the true public cost.
Illinois Republican Party Chair Kathy Salvi criticized the project, saying taxpayers are being left «on the hook for hundreds of millions of dollars» while accusing state leaders of mismanagement.
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The controversy is further fueled by the nature of the site itself. The center sits on nearly 20 acres of historic Jackson Park land transferred under a long-term agreement, with significant roadway changes, including the removal of a major thoroughfare, and utility overhauls required to accommodate the campus.
Foundation officials have defended the project, saying the center is funded by $850 million in private investment and will serve as an economic catalyst for Chicago’s South Side, generating jobs, community programs and public amenities.
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Despite the backlash, the center is pressing ahead with its long-awaited debut.
Tickets for the museum will go on sale April 21 for «Founding Members,» with general public sales beginning May 6. Visitors can reserve timed-entry tickets for dates between June 19 and November 30.
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Admission is set at $30 for adults and $23 for children ages 3 to 11, with discounted rates available for Illinois residents who provide proof of residency. Children 2 and under can enter for free, and Illinois residents will be eligible for free admission on Tuesdays.
All entries will be timed, with officials urging guests to arrive within 10 minutes of their scheduled slot. The museum will feature four levels of exhibits, including a replica Oval Office and the Sky Room.
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Much of the surrounding campus, including gardens, walking trails, a playground, a Chicago Public Library branch and dozens of newly commissioned artworks, will be free and open to the public.
Fox News Digital reached out to the Obama Foundation and the Barack Obama Presidential Library for comment.
Fox News Digital’s Michael Dorgan contributed to this report.
infrastructure across america, museums exhibits, chicago, barack obama, illinois
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Arizona Republicans force probe of county’s anti-ICE policies, putting Democrat AG on the clock

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EXCLUSIVE: An Arizona border county considering multiple ordinances targeting ICE will be investigated after State Senate leaders forced the Democratic attorney general to conduct a review, the top Republican in Phoenix told Fox News Digital.
Officials in Pima County, which encompasses Tucson, have directed county authorities to deny immigration enforcement agents access to county property unless they have judicial warrants. Arizona Senate President Warren Petersen, R-Gilbert, told Fox News Digital that the chamber’s resolution, SB 1487, will start a 30-day clock for Mayes to respond and ultimately determine whether Pima County has violated state law or the U.S. Constitution.
Petersen, who was joined in the move by Senate President Pro-Tempore TJ Shope of Coolidge and Senate Majority Leader John Kavanagh of Fountain Hills, told Fox News Digital that Democrats in places like Pima are putting «radical political agendas ahead of public safety.»
«Instead of supporting law enforcement and protecting their citizens from crime, they’re creating barriers that make it harder to enforce the law and easier for criminals to stay in our communities,» he said.
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The Trump administration made securing the border and deportation criminal illegal aliens a priority in its first months of 2025. (Gregory Bull/Associated Press)
Depending on Mayes’ findings, the county may be required to change the policy, face a loss of state-shared revenue, or the case could be referred to the Arizona Supreme Court, Senate leadership told Fox News Digital.
«This is about making sure our laws are applied consistently across Arizona,» Shope said. «When one county decides to go rogue, it creates gaps that undermine enforcement statewide. Arizonans expect coordination between all levels of government, not policies that tie the hands of law enforcement.»
Kavanagh also faulted Mayes for taking a similarly confrontational tack with DHS and ICE, saying that she doesn’t get to ignore laws she disagrees with.
«Given her record and her public opposition to immigration enforcement, there is a serious question about whether she can review this case objectively. This is not a policy debate. The law is clear, and it must be applied,» Kavanagh said.
Mayes made waves in recent months with some of her rhetoric, including conjecture that ICE operations could run afoul of stand-your-ground laws, according to FOX’s Phoenix affiliate.
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«I will not be deterred from speaking out or criticizing the Trump administration for its ongoing abuses of power and its trashing of our sacred Constitution,» Mayes said in response in January.
She also released a statement after the DHS-involved shooting deaths of agitators in Minnesota, saying that «right-wing media» has mischaracterized her previous comments, including those regarding the «danger to public safety» posed by ICE.
Asked about such criticisms on Monday by Fox News Digital, a Mayes spokesman said, «President Trump promised to go after drug cartels, but in reality, his administration is pulling federal agents off drug cases by the thousands to target immigrant workers.»
«Attorney General Mayes will continue to go after the actual threats to public safety: the drug traffickers flooding Arizona communities with fentanyl and other illicit drugs.»
When reached for comment on the criticisms, a Pima County official provided text of the resolution to Fox News Digital, which read in part:
«Recent arbitrary and unfocused civil immigration activities conducted by the Department of Homeland Security and ICE have trampled on civil and constitutional rights, recklessly endangered citizens and non-citizens alike, and culminated in the deaths of detainees and peaceful protesters.»
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Pima County Supervisor Jennifer Allen followed up, telling Fox News Digital, «What is there to criticize? The county’s action is in response to the egregious and abusive behavior of federal immigration agents in Minneapolis, Los Angeles and elsewhere in the country over the past year.»
«Americans protesting this outrageous behavior were killed while peacefully exercising their First Amendment rights. Pima County has no interest in allowing property intended for the benefit of the people of Pima County to be used in support of such lawless actions by the federal government,» Allen said.
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She said that criticism, if any, should be directed at DHS and not at counties trying to prevent alleged abuses.
Allen added that any law enforcement with proper warrants can still access Pima property.
The county also passed a resolution seeking to prevent immigration enforcement agents from wearing face coverings, but details, including an enforcement mechanism, have yet to be ironed out, according to a county official.
homeland security, immigration, arizona, sanctuary cities, senate elections
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