{"id":10685,"date":"2020-07-09T11:21:15","date_gmt":"2020-07-09T15:21:15","guid":{"rendered":"https:\/\/physioproactive.com\/?p=10685"},"modified":"2024-05-06T16:58:49","modified_gmt":"2024-05-06T20:58:49","slug":"prevention-des-blessures-a-la-reouverture-des-gymnases","status":"publish","type":"post","link":"https:\/\/physioproactive.com\/fr\/prevention-des-blessures-a-la-reouverture-des-gymnases\/","title":{"rendered":"Pr\u00e9vention des blessures \u00e0 la r\u00e9ouverture des gymnases"},"content":{"rendered":"<h4><span class=\"tlid-translation translation\" lang=\"fr\"><span class=\"\" title=\"\">Pour la plupart d&rsquo;entre nous, cela fait des mois que nous n&rsquo;avons pas pu faire d&rsquo;exercice au gym et, par cons\u00e9quent, les routines d&rsquo;entra\u00eenement ont \u00e9t\u00e9 abandonn\u00e9es.<\/span> <span title=\"\">Alors que le Canada commence \u00e0 rouvrir ses gyms, il est important de comprendre comment red\u00e9marrer votre programme d&rsquo;exercice en toute s\u00e9curit\u00e9.<\/span><br \/>\n<\/span><\/h4>\n<h2><span class=\"tlid-translation translation\" lang=\"fr\"><br \/>\n<span title=\"\">Conseils de pr\u00e9vention des blessures<\/span><br \/>\n<\/span><\/h2>\n<p><span class=\"tlid-translation translation\" lang=\"fr\"><br \/>\n<span title=\"\">Il est tr\u00e8s facile de vous blesser lorsque vous commencez \u00e0 vous entra\u00eener &#8211; m\u00eame si votre corps \u00e9tait habitu\u00e9 \u00e0 des exercices intenses avant l&rsquo;arr\u00eat.<\/span> <span title=\"\">Les blessures peuvent prendre plusieurs formes, notamment:<\/span><\/span><\/p>\n<p><span title=\"\">\u25cf Entorses musculaires<\/span><\/p>\n<p><span title=\"\">\u25cf Blessures articulaires<\/span><\/p>\n<p><span title=\"\">\u25cf Tendinopathies<\/span><\/p>\n<div class=\"text-wrap tlid-copy-target\">\n<div class=\"result-shield-container tlid-copy-target\" tabindex=\"0\"><span class=\"tlid-translation translation\" lang=\"fr\"><span class=\"\" title=\"\">Les genoux et les \u00e9paules pr\u00e9sentent un risque particulier, et l&rsquo;exercice \u00e0 fort impact pr\u00e9sente un risque plus \u00e9lev\u00e9 que les exercices \u00e0 faible impact.<\/span> <span title=\"\">Votre impatience de commencer vous pousse \u00e0 sauter imm\u00e9diatement sur un tapis roulant, mais rappelez-vous que votre corps n&rsquo;est plus habitu\u00e9 \u00e0 des exercices vigoureux et a perdu une partie de son \u00e9lasticit\u00e9.<\/span> <span title=\"\">Cela est particuli\u00e8rement vrai si vous n&rsquo;avez pas pu vous entra\u00eener du tout au cours des derniers mois.<\/span> <span title=\"\">Pour vous assurer de bien prendre soin de votre corps \u00e0 votre retour au gymnase, suivez ces \u00e9tapes simples:<\/span><\/span><\/div>\n<\/div>\n<div tabindex=\"0\"><\/div>\n<div tabindex=\"0\"><\/div>\n<div tabindex=\"0\"><\/div>\n<div tabindex=\"0\"><\/div>\n<h3 tabindex=\"0\"><span class=\"tlid-translation translation\" lang=\"fr\"><span class=\"\" title=\"\">1. \u00c9chauffement et refroidissement<\/span><\/span><\/h3>\n<div tabindex=\"0\">\n<p><span title=\"\">L&rsquo;\u00e9chauffement augmente lentement votre fr\u00e9quence cardiaque, tout en r\u00e9chauffant vos muscles et vos articulations, et pr\u00e9pare correctement votre corps \u00e0 l&rsquo;exercice.<\/span> <span title=\"\">De m\u00eame, le refroidissement aide votre corps \u00e0 r\u00e9cup\u00e9rer apr\u00e8s une s\u00e9ance d&rsquo;entra\u00eenement et r\u00e9duit doucement votre fr\u00e9quence cardiaque de mani\u00e8re s\u00fbre.<\/span><\/p>\n<\/div>\n<div tabindex=\"0\"><\/div>\n<h3 tabindex=\"0\"><span class=\"tlid-translation translation\" lang=\"fr\"><br \/>\n<span title=\"\">2. \u00c9tirer<\/span><\/span><\/h3>\n<div tabindex=\"0\">\n<p><span title=\"\">\u00c9tirez-vous apr\u00e8s votre entra\u00eenement, car cela contribuera \u00e0 augmenter la flexibilit\u00e9 et \u00e0 r\u00e9duire les chances d&rsquo;avoir des douleurs inattendues.<\/span><\/p>\n<\/div>\n<div tabindex=\"0\"><\/div>\n<h3 tabindex=\"0\"><span class=\"tlid-translation translation\" lang=\"fr\"><br \/>\n<span title=\"\">3. Variez votre exercice<\/span><\/span><\/h3>\n<div tabindex=\"0\">\n<p><span title=\"\">La surutilisation d&rsquo;un ensemble de muscles augmente les probabilit\u00e9s de microtraumatismes r\u00e9p\u00e9t\u00e9s;<\/span> <span title=\"\">Donc, lorsque vous revenez au gymnase, n&rsquo;oubliez pas de varier votre routine et de faire quelque chose de diff\u00e9rent chaque jour.<\/span> <span title=\"\">Peut-\u00eatre courir un jour, puis soulever des poids le lendemain, puis nager le lendemain.<\/span><\/p>\n<\/div>\n<div class=\"tlid-transliteration-content transliteration-content full\"><\/div>\n<div><\/div>\n<h3><span class=\"tlid-translation translation\" lang=\"fr\">4. Qualit\u00e9 prime sur quantit\u00e9<\/span><\/h3>\n<div>\n<p>Il est probable que votre forme se soit d\u00e9t\u00e9rior\u00e9e lorsque vous vous \u00eates \u00e9loign\u00e9 du gymnase, alors faites attention \u00e0 la position de votre corps lorsque vous vous entra\u00eenez. Ceci est particuli\u00e8rement important lors de la lev\u00e9e de poids. Assurez-vous de donner la priorit\u00e9 \u00e0 une bonne ex\u00e9cution de l&rsquo;exercice, au lieu de simplement faire le plus de r\u00e9p\u00e9titions possible. Utilisez un miroir, un ami ou un entra\u00eeneur pour vous aider \u00e0 garder un \u0153il sur votre posture.<\/p>\n<\/div>\n<h3><\/h3>\n<h3>5. Obtenez l&rsquo;approbation de votre professionnel de la sant\u00e9<\/h3>\n<div>\n<p>Si vous avez des probl\u00e8mes de sant\u00e9 ou si vous \u00eates inactif depuis des mois, c&rsquo;est une bonne id\u00e9e d&rsquo;obtenir l&rsquo;approbation de votre professionnel de la sant\u00e9 avant de recommencer l&rsquo;entra\u00eenement. Si rien n&rsquo;a chang\u00e9 avec votre sant\u00e9, ils vous conseilleront probablement d&rsquo;aller lentement, mais si quelque chose a chang\u00e9 ou si vous avez \u00e9t\u00e9 malade, assurez-vous que vous pouvez vous entra\u00eener en toute s\u00e9curit\u00e9.<\/p>\n<\/div>\n<div><\/div>\n<div><\/div>\n<h3><span class=\"tlid-translation translation\" lang=\"fr\"><br \/>\n6. Allez-y \u00e0 votre rythme<br \/>\n<\/span><\/h3>\n<div><\/div>\n<div><span class=\"tlid-translation translation\" lang=\"fr\"><br \/>\nEnfin, n&rsquo;oubliez pas de vous rythmer. Garder le m\u00eame niveau de forme physique avec des s\u00e9ances d&rsquo;entra\u00eenement \u00e0 domicile que vous aviez au gymnase est presque impossible, il est donc probable que vous ne serez pas en aussi bonne forme que vous l&rsquo;\u00e9tiez il y a quelques mois. Ne vous en faites pas \u00e0 ce sujet; prenez des pauses r\u00e9guli\u00e8rement, et n&rsquo;en faites pas trop. Une blessure vous fera reculer beaucoup plus que d&rsquo;y aller simplement plus lentement!<\/span><\/div>\n<div><\/div>\n<div><\/div>\n<div><\/div>\n<h3><span class=\"tlid-translation translation\" lang=\"fr\"><span class=\"\" title=\"\">En cas de blessure<\/span><\/span><\/h3>\n<div>\n<p><span title=\"\">Si vous trouvez que quelque chose fait mal apr\u00e8s un entra\u00eenement, n&rsquo;oubliez pas de:<\/span><\/p>\n<\/div>\n<div>\n<p><span title=\"\">\u25cf Mettre de la glace sur la zone touch\u00e9e<\/span><\/p>\n<p><span title=\"\">\u25cf Si besoin, enveloppez la zone bless\u00e9e dans un bandage ou un film de compression<br \/>\n<\/span><\/p>\n<p><span title=\"\">\u25cf Reposez-vous<\/span><\/p>\n<p><span title=\"\">\u25cf Prenez des anti-inflammatoires ou des analg\u00e9siques si n\u00e9cessaire, mais ne prenez pas en continu sans consulter votre m\u00e9decin<\/span><\/p>\n<p><span title=\"\">\u25cf Si la douleur persiste, consultez votre physioth\u00e9rapeute<\/span><\/p>\n<\/div>\n<h3><span title=\"\">Rester en s\u00e9curit\u00e9 dans les espaces publics<\/span><\/h3>\n<div>\n<p><span title=\"\">Enfin, il convient de se rappeler que le retour au gymnase ne sera pas comme d&rsquo;habitude, pour personne.<\/span> <span title=\"\">De nouvelles mesures seront en place dans tous les gymnases pour assurer la s\u00e9curit\u00e9 de tous.<\/span> <span title=\"\">Suivez toutes les directives de votre gymnase, portez des masques faciaux dans la mesure du possible (et rappelez-vous que des masques faciaux sportifs sont disponibles pour ceux qui pratiquent un cardio intense) et d\u00e9sinfectez soigneusement vos mains et votre \u00e9quipement avant et apr\u00e8s utilisation.<\/span> <span title=\"\">Il est possible de rester actif et en bonne sant\u00e9, avec juste un peu d&rsquo;effort suppl\u00e9mentaire!<\/span><\/p>\n<\/div>\n<div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pour la plupart d&rsquo;entre nous, cela fait des mois que nous n&rsquo;avons pas pu faire d&rsquo;exercice au gym et, par cons\u00e9quent, les routines d&rsquo;entra\u00eenement ont \u00e9t\u00e9 abandonn\u00e9es. Alors que le Canada commence \u00e0 rouvrir ses gyms, il est important de comprendre comment red\u00e9marrer votre programme d&rsquo;exercice en toute s\u00e9curit\u00e9. Conseils de pr\u00e9vention des blessures Il [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":10680,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[83,58,131],"tags":[132,130,96],"class_list":["post-10685","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-advice-fr","category-sports","category-useful-informations-fr","tag-advice-fr","tag-moving-fr","tag-prevention-fr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pr\u00e9vention des blessures \u00e0 la r\u00e9ouverture des gymnases<\/title>\n<meta name=\"description\" content=\"Alors que le Canada commence \u00e0 rouvrir ses gymnases, il est important de comprendre comment faire preuve de pr\u00e9vention des blessures.\" \/>\n<meta name=\"robots\" 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