{"id":31616,"date":"2022-02-28T10:41:36","date_gmt":"2022-02-28T15:41:36","guid":{"rendered":"https:\/\/www.runottawa.ca\/?p=31616"},"modified":"2024-11-06T21:57:07","modified_gmt":"2024-11-07T02:57:07","slug":"trois-etirements-que-vous-devriez-faire","status":"publish","type":"post","link":"https:\/\/www.runottawa.ca\/fr\/trois-etirements-que-vous-devriez-faire\/","title":{"rendered":"Trois \u00e9tirements que vous devriez faire"},"content":{"rendered":"<p><span id=\"E112\">On dit souvent aux coureurs que les \u00e9tirements aident \u00e0 r\u00e9duire les risques de blessures et augmentent l\u2019amplitude de mouvement pendant la course, mais tr\u00e8s peu en font. David\u00a0<\/span><span id=\"E115\">Hickey<\/span><span id=\"E118\">, un physioth\u00e9rapeute chez <\/span><span id=\"E120\">Kinetic<\/span><span id=\"E122\"> <\/span><span id=\"E124\">Edge<\/span><span id=\"E126\">, nous explique les trois principau<\/span><span id=\"E127\">x \u00e9tirements que tout coureur devrait faire.<\/span><\/p>\n<p><a href=\"https:\/\/www.runottawa.ca\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-39937 size-full\" src=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2024\/10\/TORW-2025-leaderboard-1456x180-1.png\" alt=\"\" width=\"1457\" height=\"181\" srcset=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2024\/10\/TORW-2025-leaderboard-1456x180-1.png 1457w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2024\/10\/TORW-2025-leaderboard-1456x180-1-300x37.png 300w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2024\/10\/TORW-2025-leaderboard-1456x180-1-1024x127.png 1024w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2024\/10\/TORW-2025-leaderboard-1456x180-1-768x95.png 768w\" sizes=\"auto, (max-width: 1457px) 100vw, 1457px\" \/><\/a><\/p>\n<div id=\"contentsContainer\" class=\"style-scope qowt-page\">\n<div id=\"contents\" class=\"style-scope qowt-page\">\n<p id=\"E129\" class=\"x-scope qowt-word-para-1\"><strong><span id=\"E130\">\u00c9tirement des muscles <\/span><span id=\"E132\">dorsifl\u00e9chisseurs<\/span><\/strong><\/p>\n<p id=\"E134\" class=\"x-scope qowt-word-para-0\"><span id=\"E135\">La plupart des coureurs s\u2019\u00e9tirent les mollets, mais ils oublient souvent le groupe de muscles antagonistes, \u00e0 l\u2019avant du tibia.<\/span><\/p>\n<p id=\"E136\" class=\"x-scope qowt-word-para-0\"><span id=\"E137\">Les muscles <\/span><span id=\"E139\">dorsifl\u00e9chisseurs<\/span><span id=\"E141\"> permettent d<\/span><span id=\"E142\">e plier votre cheville vers le haut lorsque vous reposez votre pied au sol et vous emp\u00eachent de tr\u00e9bucher en relevant vos orteils. Cela est particuli\u00e8rement important sur sentier et en hiver.<\/span><\/p>\n<p id=\"E143\" class=\"x-scope qowt-word-para-0\"><span id=\"E144\">Pour \u00e9tirer vos muscles <\/span><span id=\"E146\">dorsifl\u00e9chisseurs<\/span><span id=\"E148\">\u00a0:<\/span><\/p>\n<ul>\n<li id=\"E149\" class=\"x-scope qowt-word-para-0\"><span id=\"E150\">Placez votre tibia e<\/span><span id=\"E151\">t le dessus de votre pied sur une surface plane (banc ou plancher).<\/span><\/li>\n<li id=\"E152\" class=\"x-scope qowt-word-para-0\"><span id=\"E153\">Assoyez-vous doucement (ramenez vos fesses vers vos talons).<\/span><\/li>\n<li id=\"E154\" class=\"x-scope qowt-word-para-0\"><span id=\"E155\">Vous devriez sentir un \u00e9tirement sur le devant du tibia et dans la cheville.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-1.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-31639\" src=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-1-300x300.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-1-300x300.png 300w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-1-1024x1024.png 1024w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-1-150x150.png 150w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-1-768x768.png 768w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-1-590x590.png 590w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-1.png 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-31641\" src=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-300x300.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-300x300.png 300w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-1024x1024.png 1024w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-150x150.png 150w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-768x768.png 768w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-590x590.png 590w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches.png 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p><strong><span id=\"E158\">\u00c9tirement en position de grenouille avec jambe dr<\/span><span id=\"E159\">oite<\/span><\/strong><\/p>\n<p id=\"E160\" class=\"x-scope qowt-word-para-0\"><span id=\"E161\">Une des causes les plus courantes de la douleur m\u00e9diale aux genoux chez les coureurs est l\u2019irritation du tendon de la patte d\u2019oie (<\/span><span id=\"E163\">pes<\/span><span id=\"E165\"> <\/span><span id=\"E167\">anserinus<\/span><span id=\"E169\">). Ce tendon relie trois diff\u00e9rents muscles \u00e0 l\u2019os du tibia, \u00e0 l\u2019int\u00e9rieur du genou. Deux de ces muscles qu<\/span><span id=\"E170\">i causent souvent de la douleur chez les coureurs sont le muscle gracile (aine) et le muscle <\/span><span id=\"E172\">semi-tendineux<\/span><span id=\"E174\"> (ischio-jambier).<\/span><\/p>\n<\/div>\n<\/div>\n<div id=\"E96\" class=\"style-scope qowt-page style-scope qowt-page\">Pour \u00e9tirer les muscles m\u00e9diaux du genou :<\/div>\n<div id=\"contentsContainer\" class=\"style-scope qowt-page\">\n<div id=\"contents\" class=\"style-scope qowt-page\">\n<ul>\n<li id=\"E177\" class=\"x-scope qowt-word-para-0\"><span id=\"E178\">Placez un genou sur un matelas ou une surface molle (pour \u00eatre confortable).<\/span><\/li>\n<li id=\"E179\" class=\"x-scope qowt-word-para-0\"><span id=\"E180\">Allongez l<\/span><span id=\"E181\">\u2019autre jambe, de c\u00f4t\u00e9.<\/span><\/li>\n<li id=\"E182\" class=\"x-scope qowt-word-para-0\"><span id=\"E183\">Placez les deux mains sur le plancher devant vous, avec les coudes d\u00e9pli\u00e9s.<\/span><\/li>\n<li id=\"E184\" class=\"x-scope qowt-word-para-0\"><span id=\"E185\">En gardant le dos droit, ramenez vos fesses vers vos talons, puis faites un l\u00e9ger mouvement de pulsation.<\/span><\/li>\n<li id=\"E186\" class=\"x-scope qowt-word-para-0\"><span id=\"E187\">En gardant les orteils de la jambe \u00e9tir\u00e9e point\u00e9s v<\/span><span id=\"E189\">ers l\u2019avant, vous \u00e9tirerez davantage le muscle de l\u2019aine.<\/span><\/li>\n<li id=\"E190\" class=\"x-scope qowt-word-para-0\"><span id=\"E191\">En laissant votre pied tourner (de sorte que vos orteils pointent vers le haut), vous \u00e9tirerez davantage l\u2019ischio-jambier.<\/span><\/li>\n<li id=\"E192\" class=\"x-scope qowt-word-para-0\"><span id=\"E193\">Vous pourriez aussi sentir une tension dans l\u2019int\u00e9rieur du genou (tant que <\/span><span id=\"E194\">ce n\u2019est pas douloureux).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-2.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-31637\" src=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-2-300x300.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-2-300x300.png 300w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-2-1024x1024.png 1024w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-2-150x150.png 150w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-2-768x768.png 768w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-2-590x590.png 590w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-2.png 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-3.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-31635\" src=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-3-300x300.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-3-300x300.png 300w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-3-1024x1024.png 1024w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-3-150x150.png 150w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-3-768x768.png 768w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-3-590x590.png 590w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-3.png 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p><strong><span id=\"E197\">Rel\u00e2chement plantaire avec une balle<\/span><\/strong><\/p>\n<p id=\"E198\" class=\"x-scope qowt-word-para-0\"><span id=\"E199\">Beaucoup de coureurs ressentent une douleur dans le talon ou la cambrure du pied. Lorsque la structure du dessous du pied est n\u00e9glig\u00e9e et devient tendue, l\u2019inflammation s\u2019installe et la douleu<\/span><span id=\"E200\">r s\u2019ensuit. Par cons\u00e9quent, il est conseill\u00e9 de faire r\u00e9guli\u00e8rement un rel\u00e2chement plantaire \u00e0 l\u2019aide d\u2019une balle.<\/span><\/p>\n<p id=\"E201\" class=\"x-scope qowt-word-para-0\"><span id=\"E202\">Une balle de crosse ou de golf est parfaite\u00a0:<\/span><\/p>\n<ul>\n<li id=\"E203\" class=\"x-scope qowt-word-para-0\"><span id=\"E204\">En position assise ou debout, placez une balle sous l\u2019arche de votre pied.<\/span><\/li>\n<li><span id=\"E206\">Roulez-la sous toute<\/span><span id=\"E207\"> la surface du pied, en passant plus de temps o\u00f9 vous sentez une tension <\/span>accrue ou aux points plus sensibles.<\/li>\n<li>Mettez plus de poids sur votre jambe pour augmenter l\u2019intensit\u00e9 du rel\u00e2chement.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-4.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-31633\" src=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-4-300x300.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-4-300x300.png 300w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-4-1024x1024.png 1024w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-4-150x150.png 150w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-4-768x768.png 768w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-4-590x590.png 590w, https:\/\/www.runottawa.ca\/wp-content\/uploads\/2022\/02\/David-stretches-4.png 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<\/div>\n<\/div>\n<div id=\"contentsContainer\" class=\"style-scope qowt-page\">\n<div id=\"contents\" class=\"style-scope qowt-page\">\n<p id=\"E211\" class=\"x-scope qowt-word-para-0\"><a id=\"E212\" contenteditable=\"false\" href=\"https:\/\/kineticedgehg.com\/pages\/david-hickey-physiotherapist\" target=\"_blank\" rel=\"noopener\"><span id=\"E213\">David\u00a0<\/span><span id=\"E215\">Hickey<\/span><\/a><span id=\"E217\"> est physioth\u00e9rapeute chez <\/span><a id=\"E218\" contenteditable=\"false\" href=\"https:\/\/kineticedgehg.com\/\" target=\"_blank\" rel=\"noopener\"><span id=\"E220\">Kinetic<\/span><span id=\"E222\"> <\/span><span id=\"E224\">Edge<\/span><\/a><span id=\"E226\"> \u00e0 Ottawa. <\/span><span id=\"E227\">Il croit en l\u2019importance du mouvement en tant que rem\u00e8de. Son approche<\/span><span id=\"E228\"> est d\u00e9taill\u00e9e et ax\u00e9e sur le client. Il utilise souvent la th\u00e9rapie manuelle, l\u2019aiguilletage \u00e0 sec, le massage des tissus mous et des exercices correctifs. Merci David pour tes pr\u00e9cieux conseils!<\/span><span id=\"E229\"> <\/span><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>On dit souvent aux coureurs que les \u00e9tirements aident \u00e0 r\u00e9duire les risques de blessures [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30,27],"tags":[],"class_list":["post-31616","post","type-post","status-publish","format-standard","hentry","category-entrainement","category-parlons-course"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trois \u00e9tirements que vous devriez faire - Run Ottawa<\/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:\/\/www.runottawa.ca\/fr\/trois-etirements-que-vous-devriez-faire\/\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jenn Tuthill\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/trois-etirements-que-vous-devriez-faire\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/trois-etirements-que-vous-devriez-faire\\\/\"},\"author\":{\"name\":\"Jenn Tuthill\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/#\\\/schema\\\/person\\\/50a4cf696226bc1abdac0eb2e9865256\"},\"headline\":\"Trois \u00e9tirements que vous devriez faire\",\"datePublished\":\"2022-02-28T15:41:36+00:00\",\"dateModified\":\"2024-11-07T02:57:07+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/trois-etirements-que-vous-devriez-faire\\\/\"},\"wordCount\":551,\"articleSection\":[\"Entra\u00eenement\",\"Parlons course\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/trois-etirements-que-vous-devriez-faire\\\/\",\"url\":\"https:\\\/\\\/www.runottawa.ca\\\/fr\\\/trois-etirements-que-vous-devriez-faire\\\/\",\"name\":\"Trois \u00e9tirements que vous devriez faire - 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