{"id":35708,"date":"2020-02-26T09:00:32","date_gmt":"2020-02-26T14:00:32","guid":{"rendered":"https:\/\/chiropractic.ca\/?p=35708"},"modified":"2023-03-21T11:13:56","modified_gmt":"2023-03-21T15:13:56","slug":"quest-ce-qui-cause-les-courbatures-apres-un-entrainement","status":"publish","type":"post","link":"https:\/\/chiro2024.thewire.dev\/fr\/quest-ce-qui-cause-les-courbatures-apres-un-entrainement\/","title":{"rendered":"Qu\u2019est-ce qui cause les courbatures apr\u00e8s un entra\u00eenement?"},"content":{"rendered":"\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/chiro2024.thewire.dev\/wp-content\/uploads\/2020\/02\/chiropractic-blog-banner-working-out-1024x480.jpg\" alt=\"\" class=\"wp-image-70264\" width=\"1200\" height=\"0\" title=\"Vous \u00eates-vous d\u00e9j\u00e0 demand\u00e9 pourquoi vos muscles sont endoloris apr\u00e8s un entra\u00eenement?\" srcset=\"https:\/\/chiro2024.thewire.dev\/wp-content\/uploads\/2020\/02\/chiropractic-blog-banner-working-out-1024x480.jpg 1024w, https:\/\/chiro2024.thewire.dev\/wp-content\/uploads\/2020\/02\/chiropractic-blog-banner-working-out-400x188.jpg 400w, https:\/\/chiro2024.thewire.dev\/wp-content\/uploads\/2020\/02\/chiropractic-blog-banner-working-out-768x360.jpg 768w, https:\/\/chiro2024.thewire.dev\/wp-content\/uploads\/2020\/02\/chiropractic-blog-banner-working-out.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Vous \u00eates-vous d\u00e9j\u00e0 demand\u00e9 pourquoi vos muscles sont endoloris apr\u00e8s un entra\u00eenement?<\/p>\n\n\n\n<p>La douleur musculaire d\u2019apparition retard\u00e9e en est peut-\u00eatre la cause. Ce type de douleur peut r\u00e9duire votre amplitude de mouvement ainsi que votre force musculaire et elle appara\u00eet de 24&nbsp;\u00e0 48&nbsp;heures apr\u00e8s une nouvelle activit\u00e9, un nouvel exercice ou un entra\u00eenement d\u2019intensit\u00e9 plus \u00e9lev\u00e9e. C\u2019est le signe que vos muscles s\u2019adaptent \u00e0 de nouvelles charges.<\/p>\n\n\n\n<p>On attribue souvent la douleur musculaire d\u2019apparition retard\u00e9e \u00e0 une accumulation d\u2019acide lactique. Or, l\u2019acide lactique dispara\u00eet des muscles dans les deux heures suivant la fin de l\u2019entra\u00eenement. La musculation entra\u00eene des microd\u00e9chirures dans les fibres musculaires et augmente du m\u00eame coup la circulation sanguine et l\u2019inflammation dans la zone concern\u00e9e, entra\u00eenant parfois une l\u00e9g\u00e8re enflure, ce qui stimule les r\u00e9cepteurs de douleur des tissus musculaires et les rend plus sensibles au mouvement.<\/p>\n\n\n\n<p><span style=\"color: #007391;\"><strong>Les l\u00e9sions musculaires sont cependant temporaires et au fur et \u00e0 mesure que le muscle se reconstruit, il devient plus fort et peut supporter des charges plus lourdes.<\/strong><\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Comment composer avec la douleur musculaire d\u2019apparition retard\u00e9e?<\/strong><\/h2>\n\n\n\n<p>Bien que cette douleur s\u2019inscrive dans un processus naturel qui indique que votre corps se renforce, vous pouvez diminuer l\u2019inconfort. Voici quelques conseils&nbsp;:<\/p>\n\n\n\n<ul>\n<li>Plus d\u2019exercice, voil\u00e0 le meilleur rem\u00e8de! Optez pour un entra\u00eenement plus doux, comme une activit\u00e9 cardiovasculaire l\u00e9g\u00e8re ou des \u00e9tirements et du yoga, une journ\u00e9e ou deux apr\u00e8s un entra\u00eenement intense. Augmentez l\u2019intensit\u00e9 de nouveau lorsque la douleur a disparu.<\/li>\n\n\n\n<li>Int\u00e9grez les nouveaux exercices graduellement sur une p\u00e9riode d\u2019une \u00e0 deux semaines afin de laisser \u00e0 votre corps le temps de s\u2019adapter.<\/li>\n\n\n\n<li>\u00c9chauffez-vous plus longtemps avant votre s\u00e9ance de musculation.<\/li>\n\n\n\n<li>Prenez un bain au sel d\u2019Epsom. Le sel d\u2019Epsom contient du magn\u00e9sium, ce qui favorise la relaxation musculaire et la circulation sanguine.<\/li>\n\n\n\n<li>Changez votre routine. Si vous faites des exercices pour les jambes une journ\u00e9e, travaillez les bras et le tronc le lendemain. Ainsi, vous donnez \u00e0 chaque groupe de muscles le temps de r\u00e9cup\u00e9rer.<\/li>\n\n\n\n<li>N\u2019oubliez pas de boire beaucoup d\u2019eau et de refaire le plein d\u2019\u00e9lectrolytes en adoptant une alimentation \u00e9quilibr\u00e9e faisant la part belle aux fruits et l\u00e9gumes. Les l\u00e9gumes-feuilles et les bananes sont deux excellentes options.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Voici des signes pouvant indiquer que votre douleur est plus s\u00e9rieuse qu\u2019une douleur musculaire d\u2019apparition retard\u00e9e&nbsp;:<\/strong><\/p>\n\n\n\n<ul>\n<li>La douleur ne diminue pas apr\u00e8s trois jours.<\/li>\n\n\n\n<li>La douleur est si aigu\u00eb qu\u2019elle vous emp\u00eache d\u2019accomplir vos t\u00e2ches quotidiennes.<\/li>\n\n\n\n<li>La douleur est si aigu\u00eb que vos jambes vous manquent.<\/li>\n\n\n\n<li>Enflure importante, rougeur, d\u00e9coloration ou crampes douloureuses.<\/li>\n\n\n\n<li>La douleur est tr\u00e8s intense&nbsp;\u2013 signe possible d\u2019une entorse\/foulure.<\/li>\n<\/ul>\n\n\n\n<p>Si l\u2019un ou l\u2019autre de ces sympt\u00f4mes vous inqui\u00e8te, votre chiropraticien peut effectuer une \u00e9valuation compl\u00e8te et vous proposer des strat\u00e9gies de gestion de la douleur non pharmacologiques, des \u00e9tirements ou des traitements manuels. Si la cause de la douleur ne rel\u00e8ve pas du champ de comp\u00e9tences de la chiropratique, il vous dirigera vers le professionnel de la sant\u00e9 appropri\u00e9.<\/p>\n\n\n\n<p>Ce billet du blogue \u00e9tait publi\u00e9 pour la premi\u00e8re fois en mars 2018 et mise \u00e0 jour en f\u00e9vrier 2020.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-palette-color-6-color has-alpha-channel-opacity has-palette-color-6-background-color has-background is-style-wide\"\/>\n\n\n\n<p><strong>R\u00e9f\u00e9rences&nbsp;:<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2875915\/\" target=\"_blank\" rel=\"noreferrer noopener\">Tiidus PM. Skeletal Muscle Damage and Repair. Champaign, IL: Human Kinetics; 2008.<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22341015\" target=\"_blank\" rel=\"noreferrer noopener\">Lewis PB, Ruby D, Bush-Joseph CA. Muscle soreness and delayed-onset muscle soreness. Clin Sports Med. 2012 Apr;31(2):255-62. doi: 10.1016\/j.csm.2011.09.009.<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12617692\" target=\"_blank\" rel=\"noreferrer noopener\">Cheung K, Hume PA, Maxwell L. Delayed Onset Muscle Soreness: Treatment Strategies and Performance Factors. Sports Med. 2003 Feb; 33(2):145-164. doi: 10.2165\/00007256-200333020-00005<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vous \u00eates-vous d\u00e9j\u00e0 demand\u00e9 pourquoi vos muscles sont endoloris apr\u00e8s un entra\u00eenement? La douleur musculaire d\u2019apparition retard\u00e9e en est peut-\u00eatre la cause. Ce type de douleur peut r\u00e9duire votre amplitude de mouvement ainsi que votre force musculaire et elle appara\u00eet de 24&nbsp;\u00e0 48&nbsp;heures apr\u00e8s une nouvelle activit\u00e9, un nouvel exercice ou un entra\u00eenement d\u2019intensit\u00e9 plus [&hellip;]<\/p>\n","protected":false},"author":13549,"featured_media":70266,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"71551,55761,67228,71846,54469,55424","_relevanssi_noindex_reason":"","footnotes":""},"categories":[2997],"tags":[2933,1499],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":6}},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Association chiropratique canadienne<\/title>\n<meta name=\"description\" content=\"Douleur musculaire: Vous \u00eates-vous d\u00e9j\u00e0 demand\u00e9 pourquoi vos muscles sont endoloris apr\u00e8s un entra\u00eenement? 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