{"id":1354,"date":"2022-11-17T09:00:00","date_gmt":"2022-11-17T08:00:00","guid":{"rendered":"https:\/\/www.corunning.fr\/blog\/?p=1354"},"modified":"2022-10-27T22:05:46","modified_gmt":"2022-10-27T20:05:46","slug":"reprise-course-a-pied-apres-blessure-comment-sy-prendre","status":"publish","type":"post","link":"https:\/\/www.corunning.fr\/blog\/2022\/11\/17\/reprise-course-a-pied-apres-blessure-comment-sy-prendre\/","title":{"rendered":"Reprise course \u00e0 pied apr\u00e8s blessure\u00a0: comment s\u2019y prendre\u00a0?"},"content":{"rendered":"\n

La reprise de la course \u00e0 pied apr\u00e8s une blessure est toujours un peu difficile. Bien s\u00fbr, chaque cas est diff\u00e9rent. En fonction de la blessure, de la dur\u00e9e de l\u2019arr\u00eat, la reprise du running ne sera pas la m\u00eame d\u2019une personne \u00e0 une autre. Toutefois, certaines pratiques sont communes \u00e0 tout le monde<\/strong> et ont le m\u00e9rite d\u2019\u00eatre suivies pour s\u2019assurer une reprise en toute s\u00e9curit\u00e9.<\/p>\n\n\n\n

Reprise course \u00e0 pied apr\u00e8s blessure : assurez-vous d\u2019\u00eatre totalement soign\u00e9<\/h2>\n\n\n\n

Cela peut para\u00eetre \u00e9vident. Mais il est cependant imp\u00e9ratif de suivre ce conseil. Apr\u00e8s avoir \u00e9t\u00e9 bless\u00e9, il se peut qu\u2019au repos vous ne sentiez plus aucune douleur. Vient alors pour vous le moment de reprendre la course \u00e0 pied, pensant que c\u2019est derri\u00e8re vous. C\u2019est alors que des douleurs surviennent pendant l\u2019effort. Il est alors fortement recommand\u00e9 de ne pas forcer et de patienter pour la reprise du run. Le cas \u00e9ch\u00e9ant, m\u00eame en courant doucement, cela pourrait entra\u00eener une rechute. Dans ce cas de figure, tout le processus de gu\u00e9rison serait \u00e0 reprendre \u00e0 0. Un seul mot d\u2019ordre alors\u00a0: plus aucune douleur ne doit se faire sentir<\/strong>.<\/p>\n\n\n\n

Ne surtout pas improviser : reprendre la course \u00e0 pied en s\u2019organisant<\/h2>\n\n\n\n

\u00c0 pr\u00e9sent, vous en \u00eates s\u00fbr, vous ne ressentez plus aucune douleur lors de vos efforts. Vous \u00eates donc d\u00e9finitivement pr\u00eat \u00e0 reprendre le running. Seulement voil\u00e0, il ne s\u2019agit pas de courir comme vous le faisiez avant votre blessure. La reprise de la course \u00e0 pied apr\u00e8s une blessure ne s\u2019improvise pas. Il est essentiel de vous fixer un programme d\u2019entra\u00eenement post-blessure. Bien souvent, un minimum de 4 semaines de reprise<\/strong> est indispensable pour reprendre sereinement la course \u00e0 pied.<\/p>\n\n\n

\n
\"reprise
Privil\u00e9giez au maximum les terrains mous pour la reprise <\/figcaption><\/figure>\n<\/div>\n\n\n

Adapter sa reprise \u00e0 la dur\u00e9e de l\u2019arr\u00eat<\/h2>\n\n\n\n

Evidemment, la reprise du running se fait en fonction de la dur\u00e9e de l\u2019arr\u00eat caus\u00e9 par votre blessure. 4 semaines de reprise ne suffiront pas si l\u2019arr\u00eat se compte en plusieurs mois. Cette dur\u00e9e est propre \u00e0 chacun en fonction de sa situation. L\u2019id\u00e9al est de consulter votre m\u00e9decin ou votre kin\u00e9 pour lui demander son avis m\u00e9dical et avoir son feu vert. Avant de vous lancer, vous pouvez \u00e9galement effectuer quelques exercices <\/strong>sollicitant la partie de votre corps qui a \u00e9t\u00e9 bless\u00e9e. Vous \u00e9valuerez ainsi votre niveau de forme et verrez si aucune douleur ne se fait ressentir.<\/p>\n\n\n\n

Y aller progressivement<\/h2>\n\n\n\n

Le ma\u00eetre-mot lors d\u2019une reprise de course \u00e0 pied apr\u00e8s s\u2019\u00eatre bless\u00e9 : progressivit\u00e9. Vous ne pouvez pas vous permettre de courir \u00e0 la m\u00eame allure ni \u00e0 la m\u00eame intensit\u00e9 qu\u2019avant votre blessure. Votre temps de course, les parcours choisis ainsi que la vitesse adopt\u00e9e doivent \u00eatre diff\u00e9rents. Aussi, ne tentez pas de d\u00e9nivel\u00e9 pour votre reprise. Privil\u00e9giez les terrains mous<\/strong> et \u00e9vitez tant que possible les sols durs comme le macadam. Pour r\u00e9cup\u00e9rer votre niveau et reprendre progressivement et efficacement, \u00e9tablir un programme d\u2019entra\u00eenement<\/strong> est la solution id\u00e9ale.<\/p>\n\n\n\n

Etablir un programme de reprise de course \u00e0 pied sp\u00e9cial post blessure<\/h2>\n\n\n\n

Vous fournir ici un programme d\u2019entra\u00eenement ne serait pas pertinent. En fonction de votre situation, un programme sportif personnalis\u00e9 doit \u00eatre \u00e9tabli.<\/strong> Pour vous donner une id\u00e9e, vous pouvez vous fixer un certain nombre de runs par semaine pendant 4 semaines<\/strong> pour commencer. Par exemple 2 runs la premi\u00e8re semaine, puis 3 runs les semaines suivantes. En terme de dur\u00e9e, commencez par 10, 15 ou 20 minutes les 3 premi\u00e8res sorties puis augmentez ce temps de 5 minutes la semaine d\u2019apr\u00e8s et ainsi de suite. Durant toute la dur\u00e9e de votre reprise, \u00e9vitez les d\u00e9nivel\u00e9s<\/strong> qui viendront solliciter en force vos muscles et pourraient entra\u00eener une rechute. Attendez pour cela de retrouver votre niveau pour arpenter de nouveau des terrains plus p\u00e9rilleux.<\/p>\n\n\n\n

Combiner le running avec du renforcement musculaire<\/h2>\n\n\n\n

On ne le dira jamais assez : courir c\u2019est bien. Courir et faire du renforcement musculaire<\/a>, c\u2019est encore mieux. Allier running et renforcement musculaire devrait \u00eatre une obligation. Apr\u00e8s blessure ou non, pratiquer un sport compl\u00e9mentaire \u00e0 la course \u00e0 pied est vivement conseill\u00e9. Renforcer ses muscles lors d\u2019une autre activit\u00e9 sportive permet de les tonifier et de gagner en \u00e9nergie et en force<\/strong>. Cela permet in\u00e9vitablement des meilleures performances en running.<\/strong> Le renforcement musculaire permet \u00e9galement de pr\u00e9venir du risque de blessures.<\/p>\n\n\n\n

Vous l\u2019avez compris, la reprise de la course \u00e0 pied apr\u00e8s une blessure est propre \u00e0 chacun. Quelques pratiques indispensables sont cependant \u00e0 conna\u00eetre et \u00e0 appliquer pour tout le monde. Pour se motiver apr\u00e8s une p\u00e9riode d\u2019arr\u00eat, rien de tel que de courir en groupe. Rejoignez d\u00e8s maintenant d\u2019autres coureurs sur l\u2019appli corunning <\/a>! (S)portez-vous bien !<\/p>\n","protected":false},"excerpt":{"rendered":"

La reprise de la course \u00e0 pied apr\u00e8s une blessure est toujours un peu difficile. Bien s\u00fbr, chaque cas est diff\u00e9rent. 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