{"id":1243,"date":"2026-06-01T15:17:32","date_gmt":"2026-06-01T13:17:32","guid":{"rendered":"https:\/\/leohuynhosteo.com\/?p=1243"},"modified":"2026-06-01T15:17:32","modified_gmt":"2026-06-01T13:17:32","slug":"comment-progresser-en-course-a-pied-sans-augmenter-son-risque-de-blessure","status":"publish","type":"post","link":"https:\/\/leohuynhosteo.com\/index.php\/2026\/06\/01\/comment-progresser-en-course-a-pied-sans-augmenter-son-risque-de-blessure\/","title":{"rendered":"Comment progresser en course \u00e0 pied sans augmenter son risque de blessure ?"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Introduction<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Que l&rsquo;on pr\u00e9pare son premier 10 km, un semi-marathon, un marathon ou un trail, une question revient souvent chez les coureurs :<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Comment progresser sans se blesser ? <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chaque ann\u00e9e, de nombreux coureurs voient leur progression interrompue par une douleur ou une blessure. Pourtant, contrairement aux id\u00e9es re\u00e7ues, ces blessures ne sont g\u00e9n\u00e9ralement pas dues \u00e0 un simple \u00ab\u00a0mauvais mouvement\u00a0\u00bb ou \u00e0 une faiblesse particuli\u00e8re.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les recherches r\u00e9centes montrent que la progression et le risque de blessure d\u00e9pendent d&rsquo;un ensemble de facteurs qu&rsquo;il est possible d&rsquo;identifier et d&rsquo;optimiser.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En tant qu&rsquo;ost\u00e9opathe \u00e0 Bordeaux, je re\u00e7ois de plus en plus de coureurs et de traileurs au cabinet. Une grande partie de mon accompagnement consiste justement \u00e0 aider les sportifs \u00e0 progresser durablement tout en r\u00e9duisant leur risque de blessure.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">La blessure n&rsquo;est pas toujours li\u00e9e \u00e0 un probl\u00e8me m\u00e9canique<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pendant longtemps, on a cherch\u00e9 \u00e0 expliquer les blessures par :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>la posture<\/li>\n\n\n\n<li>la foul\u00e9e<\/li>\n\n\n\n<li>le type de pied<\/li>\n\n\n\n<li>le choix des chaussures<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Aujourd&rsquo;hui, les donn\u00e9es scientifiques montrent que la r\u00e9alit\u00e9 est beaucoup plus complexe.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Une blessure appara\u00eet g\u00e9n\u00e9ralement lorsqu&rsquo;il existe un d\u00e9s\u00e9quilibre entre :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>les contraintes impos\u00e9es au corps<\/li>\n\n\n\n<li>la capacit\u00e9 du corps \u00e0 les supporter<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Autrement dit, ce n&rsquo;est pas forc\u00e9ment l&rsquo;entra\u00eenement qui pose probl\u00e8me, mais plut\u00f4t le rapport entre la charge d&rsquo;entra\u00eenement et votre capacit\u00e9 de r\u00e9cup\u00e9ration.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">La gestion de la charge : le facteur num\u00e9ro un<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La charge d&rsquo;entra\u00eenement repr\u00e9sente l&rsquo;ensemble des contraintes que vous imposez \u00e0 votre organisme :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kilom\u00e9trage hebdomadaire<\/li>\n\n\n\n<li>intensit\u00e9 des s\u00e9ances<\/li>\n\n\n\n<li>d\u00e9nivel\u00e9<\/li>\n\n\n\n<li>fr\u00e9quence des entra\u00eenements<\/li>\n\n\n\n<li>musculation associ\u00e9e<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;une des erreurs les plus fr\u00e9quentes consiste \u00e0 vouloir progresser trop rapidement.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Augmenter brutalement son volume d&rsquo;entra\u00eenement peut d\u00e9passer les capacit\u00e9s d&rsquo;adapation des muscles, des tendons ou des articulations.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A l&rsquo;inverse, une progression progressive permet au corps de s&rsquo;adapter et de devenir plus r\u00e9sistant.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Le sommeil : un levier souvent sous-estim\u00e9<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Lorsqu&rsquo;on parle performance, beaucoup pensent imm\u00e9diatemment \u00e0 la VO2max, aux s\u00e9ances fractionn\u00e9es ou au mat\u00e9riel.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pourtant, le sommeil reste probablement l&rsquo;un des meilleurs outils de progression.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C&rsquo;est pendant le sommeil que le corps : <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>r\u00e9cup\u00e8re<\/li>\n\n\n\n<li>r\u00e9pare les tissus <\/li>\n\n\n\n<li>consolide les adaptations \u00e0 l&rsquo;entra\u00eenement <\/li>\n\n\n\n<li>r\u00e9gule certaines hormones essentielles \u00e0 la r\u00e9cup\u00e9ration <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Un d\u00e9ficit chronique de sommeil est associ\u00e9 \u00e0 une augmentation du risque de blessure chez le sportif.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Le renforcement musculaire : un alli\u00e9 pr\u00e9cieux <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Aujourd&rsquo;hui, le renforcement musculaire fait partie int\u00e9grante de la pr\u00e9paration du coureur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Il permet notamment : <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>d&rsquo;am\u00e9liorer l&rsquo;\u00e9conomie de course <\/li>\n\n\n\n<li>de d\u00e9velopper la tol\u00e9rance \u00e0 la charge<\/li>\n\n\n\n<li>de renforcer les tissus<\/li>\n\n\n\n<li>de diminuer le risque de blessure<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Contrairement \u00e0 certaines id\u00e9es re\u00e7ues, il n&rsquo;est pas reserv\u00e9 aux sportifs de haut niveau.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quelques s\u00e9ances hebdomadairesbien construites peuvent d\u00e9j\u00e0 avoir un impact significatif. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">La r\u00e9cup\u00e9ration fait partie de l&rsquo;entra\u00eenement <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Beaucoup de coureurs consid\u00e8rent la r\u00e9cup\u00e9ration comme un temps perdu. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C&rsquo;est pourtant l&rsquo;inverse.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les adaptations physiologiqes ne se produisent pas pendant l&rsquo;effort, mais apr\u00e8s celui-ci.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La r\u00e9cup\u00e9ration comprend : <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>le sommeil<\/li>\n\n\n\n<li>l&rsquo;alimentation <\/li>\n\n\n\n<li>l&rsquo;hydratation <\/li>\n\n\n\n<li>la gestion du stress<\/li>\n\n\n\n<li>les jours plus l\u00e9gers dans la planification<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Une r\u00e9cup\u00e9ration insuffisnte augmente le risque de fatigue et de blessure.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Quel r\u00f4le pour l&rsquo;ost\u00e9opathie chez le coureur ? <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;ost\u00e9opathie remplace ni l&rsquo;entra\u00eenement ni la pr\u00e9paration physique. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En revanche, elle peut s&rsquo;int\u00e9grer dans une approche globale du sportif.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;objectif est notamment de : <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>identifier certaines limitations de mobilit\u00e9 <\/li>\n\n\n\n<li>accompagner la reprise apr\u00e8s une douleur <\/li>\n\n\n\n<li>optimiser la r\u00e9cup\u00e9rationn <\/li>\n\n\n\n<li>aider le sportif \u00e0 mieux comprendre les facteurs influen\u00e7ant ses sympt\u00f4mes<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Aujourd&rsquo;hui, l&rsquo;accompagnement du coureur reprose de plus en plus sur une approche fond\u00e9e sur les donn\u00e9es scientifiques (EBP) associant expertise clinique et besoins du patient.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Courir plus n&rsquo;est pas toujours courir mieux <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;id\u00e9e selon laquelle il suffit d&rsquo;augmenter le kilom\u00e9trage pour progresser est souvent fausse. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La progression repose sur un \u00e9quilibre entre : <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>entra\u00eenement<\/li>\n\n\n\n<li>r\u00e9cup\u00e9ration<\/li>\n\n\n\n<li>renforcement musculaire<\/li>\n\n\n\n<li>sommeil <\/li>\n\n\n\n<li>gestion du stress <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Les coureurs qui progressent durablement sont g\u00e9n\u00e9ralement ceux qui parviennent \u00e0 maintenir cet \u00e9quilibre sur plusieurs mois ou plusieurs ann\u00e9es. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Progresser en course \u00e0 pied sans se blesser n&rsquo;est pas une question de chance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les recherches actuelles montrent que la pr\u00e9vention des blessures repose principalement sur une bonne gestion de la charge d&rsquo;entra\u00eenement, une r\u00e9cup\u00e9ration adapt\u00e9e, un sommeil de qualit\u00e9 et un renforcement musculaire r\u00e9gulier.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A Bordeaux, de plus en plus de coureurs et de traileurs choisissent d&rsquo;int\u00e9grer ces principes dans leur pr\u00e9paration afin de continuer \u00e0 pratiquer leur sport de mani\u00e8re durable et performante. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Introduction Que l&rsquo;on pr\u00e9pare son premier 10 km, un semi-marathon, un marathon ou un trail, une question revient souvent chez les coureurs : Comment progresser sans se blesser ? Chaque ann\u00e9e, de nombreux coureurs voient leur progression interrompue par une douleur ou une blessure. Pourtant, contrairement aux id\u00e9es re\u00e7ues, ces blessures ne sont g\u00e9n\u00e9ralement pas [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1243","post","type-post","status-publish","format-standard","hentry","category-non-classe","entry"],"_links":{"self":[{"href":"https:\/\/leohuynhosteo.com\/index.php\/wp-json\/wp\/v2\/posts\/1243","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/leohuynhosteo.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/leohuynhosteo.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/leohuynhosteo.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/leohuynhosteo.com\/index.php\/wp-json\/wp\/v2\/comments?post=1243"}],"version-history":[{"count":1,"href":"https:\/\/leohuynhosteo.com\/index.php\/wp-json\/wp\/v2\/posts\/1243\/revisions"}],"predecessor-version":[{"id":1245,"href":"https:\/\/leohuynhosteo.com\/index.php\/wp-json\/wp\/v2\/posts\/1243\/revisions\/1245"}],"wp:attachment":[{"href":"https:\/\/leohuynhosteo.com\/index.php\/wp-json\/wp\/v2\/media?parent=1243"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/leohuynhosteo.com\/index.php\/wp-json\/wp\/v2\/categories?post=1243"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/leohuynhosteo.com\/index.php\/wp-json\/wp\/v2\/tags?post=1243"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}