{"id":257,"date":"2016-02-15T20:30:09","date_gmt":"2016-02-15T19:30:09","guid":{"rendered":"http:\/\/www.cafardetletravail.com\/wp-cafard-1\/?p=257"},"modified":"2016-10-20T00:57:28","modified_gmt":"2016-10-19T23:57:28","slug":"10-remedes-contre-douleurs-aux-genoux","status":"publish","type":"post","link":"https:\/\/www.cafardetletravail.com\/wp-cafard-1\/10-remedes-contre-douleurs-aux-genoux\/","title":{"rendered":"10 rem\u00e8des contre les douleurs aux genoux"},"content":{"rendered":"<div class=\"chapo\">\n<p class=\"texte\">Des 187 articulations du corps, le genou est probablement la jonction qui cause le plus d&rsquo;ennuis aux sportifs. Floril\u00e8ge d&rsquo;astuces pour le pr\u00e9server.<\/p>\n<\/div>\n<figure><img data-recalc-dims=\"1\" decoding=\"async\" src=\"data:image\/gif;base64,R0lGODdhAQABAPAAAP\/\/\/wAAACwAAAAAAQABAEACAkQBADs=\" data-lazy-src=\"https:\/\/i0.wp.com\/medias.lequipe.fr\/img-ilosport-jpg\/pr-server-ses-genoux\/1500000000522436\/0%3A32%2C693%3A432-617-356-70\/89890.jpg?w=780\" alt=\"Pr\u00e9server ses genoux (L'Equipe)\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/medias.lequipe.fr\/img-ilosport-jpg\/pr-server-ses-genoux\/1500000000522436\/0%3A32%2C693%3A432-617-356-70\/89890.jpg?w=780\" alt=\"Pr\u00e9server ses genoux (L'Equipe)\" \/><\/noscript><\/figure>\n<h2>1. Travaillez en isom\u00e9trique<\/h2>\n<p>Les quadriceps et les ischio-jambiers sont les muscles que vous devez renforcer. Pour les premiers, voici l&rsquo;exercice type :<br \/>\nAsseyez-vous sur le sol en allongeant le genou qui vous fait souffrir devant vous. Placez une serviette sous le genou et tendez la jambe sans la bouger. R\u00e9p\u00e9tez l&rsquo;exercice jusqu&rsquo;\u00e0 ce que vous puissiez garder le muscle contract\u00e9 pendant 30 secondes, puis d\u00e9tendez-le. Renouvelez le mouvement jusqu&rsquo;\u00e0 25 fois.<\/p>\n<h2>2. \u00c9l\u00e9vation des jambes en position assise<\/h2>\n<p>Asseyez-vous en appuyant le dos au mur et mettez un oreiller dans le bas du dos. Une fois dans cette position, faites la contraction isom\u00e9trique d\u00e9crite dans l&rsquo;exercice pr\u00e9c\u00e9dent en comptant jusqu&rsquo;\u00e0 5, puis levez la jambe et tenez jusqu&rsquo;\u00e0 5. Laissez tomber la jambe et d\u00e9tendez-la en comptant jusqu&rsquo;\u00e0 5. R\u00e9p\u00e9tez ce mouvement 10 fois en d\u00e9limitant chacune des trois phases.<\/p>\n<h2>3. Renforcez vos ischio-jambiers<\/h2>\n<p>\u00c9tendez-vous sur le ventre le menton appuy\u00e9 au sol. Avec un poids \u00e0 la cheville (un sac \u00e0 mains ou une chaussette remplie de pi\u00e8ces de monnaie enroul\u00e9e autour de la cheville feront l&rsquo;affaire) et le genou pli\u00e9, levez la jambe de 15 \u00e0 30 cm du sol et baissez-la en vous arr\u00eatant avant que le pied ne touche le sol. Faites trois s\u00e9ries de 15 r\u00e9p\u00e9titions.<\/p>\n<h2>4. Courez sur une surface moins dure<\/h2>\n<p>Pour faire simple : cavalez sur une aire gazonn\u00e9e plut\u00f4t que sur de l&rsquo;asphalte, mais pr\u00e9f\u00e9rez l&rsquo;asphalte au b\u00e9ton. Ne prenez pas l&rsquo;habitude de faire du jogging sur les trottoirs et si vous pouvez trouver un terrain de golf o\u00f9 courir sans risquer de recevoir une balle sur la t\u00eate et de labourer le green, foncez. Sachez que lorsque vous courez un kilom\u00e8tre, chaque pied frappe le sol entre 375 et 500 fois.<\/p>\n<h2>5. Optez pour la glace<\/h2>\n<p>Si vous ressentez une douleur, immobilisez le membre souffrant et appliquez des compresses de glace. Ne sous-estimez pas le froid. La glace est un puissant anti-inflammatoire. 30 minutes de gla\u00e7age, c&rsquo;est la premi\u00e8re chose \u00e0 faire pour soulager le tiraillement.<\/p>\n<h2>6. Soyez prudent avec la chaleur<\/h2>\n<p>Lorsqu&rsquo;il n&rsquo;y a pas d&rsquo;enflure, vous pouvez utiliser un coussin chauffant avant l&rsquo;effort pour soulager la douleur pendant l&rsquo;exercice. Par contre, s&rsquo;il est enfl\u00e9, \u00e9vitez le chaud. Et surtout, n&rsquo;utilisez jamais la chaleur apr\u00e8s un exercice. L&rsquo;activit\u00e9 physique irrite la r\u00e9gion douloureuse et la chaleur ne fait qu&rsquo;augmenter l&rsquo;inflammation.<\/p>\n<h2>7. Changez de chaussures<\/h2>\n<p>Si vos chaussures n&rsquo;absorbent plus les chocs, ceux-ci sont absorb\u00e9s ailleurs. En fait, les chocs traversent les chaussures, montent dans les mollets et aboutissent aux genoux. Il arrive que l&rsquo;onde continue dans la cuisse jusqu&rsquo;au dos.\u00a0Les personnes qui courent plus de 40 bornes par semaine doivent changer de chaussures tous les trois mois.<\/p>\n<h2>8. R\u00e9trogradez<\/h2>\n<p>La bicyclette, stationnaire ou en roue libre, comme solution de rechange au jogging et \u00e0 son cort\u00e8ge de douleurs aux genoux, est recommand\u00e9e. Seule consigne : il s&rsquo;agit de p\u00e9daler rapidement \u00e0 une vitesse qui n&rsquo;exige pas trop d&rsquo;efforts.<\/p>\n<div class=\"block-end-article\">\n<h2 class=\"titre\">9. \u00c9tirez<\/h2>\n<p class=\"texte\">Prenez un coussin, et placez-le au sol. Placez votre jambe avant devant le coussin de fa\u00e7on \u00e0 ce que l\u2019angle d\u00e9crit par vos genoux soit de 90\u00b0, comme pour une fente avant. Maintenant, reculez la jambe arri\u00e8re de quelques centim\u00e8tres. Puis d\u00e9collez le pied pour amener votre talon au niveau des fesses. C\u2019est maintenant que la partie commence.<br \/>\nQuand vous avez atteint le point de rupture (quand vous ne pouvez pas plier plus le genou), contractez les fesses et tenez la position au moins 30 secondes. Gardez bien la jambe dans l\u2019axe, le dos bien droit, quitte \u00e0 tirer moins fort sur votre jambe. Par la suite, quand vous ma\u00eetriserez bien le mouvement, essayez de lever un bras en l\u2019air pour \u00e9tirer les obliques par la m\u00eame occasion.<br \/>\n<b>Pourquoi est-ce efficace ?<\/b><br \/>\nLors de ce mouvement, la traction ph\u00e9nom\u00e9nale exerc\u00e9e sur le quadriceps combin\u00e9e au poids du corps appliqu\u00e9 sur le haut de la rotule permettent de d\u00e9charger instantan\u00e9ment les tendons des contraintes m\u00e9caniques subies pendant la journ\u00e9e. Parfois, vous aurez l\u2019impression de sentir le sang circuler \u00e0 nouveau dans vos tendons tant cela fait du bien.<\/p>\n<\/div>\n<figure><img data-recalc-dims=\"1\" decoding=\"async\" src=\"data:image\/gif;base64,R0lGODdhAQABAPAAAP\/\/\/wAAACwAAAAAAQABAEACAkQBADs=\" data-lazy-src=\"https:\/\/i0.wp.com\/medias.lequipe.fr\/img-ilosport-jpg\/-tirement-genou\/1500000000536948\/0%3A811%2C1536%3A1696-617-356-70\/4cf1f.jpg?w=780\" alt=\"\u00e9tirement genou (L'Equipe)\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/medias.lequipe.fr\/img-ilosport-jpg\/-tirement-genou\/1500000000536948\/0%3A811%2C1536%3A1696-617-356-70\/4cf1f.jpg?w=780\" alt=\"\u00e9tirement genou (L'Equipe)\" \/><\/noscript><\/figure>\n<h2>10. Localisez le point d\u00e9clencheur<\/h2>\n<figure class=\"pull-left\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"data:image\/gif;base64,R0lGODdhAQABAPAAAP\/\/\/wAAACwAAAAAAQABAEACAkQBADs=\" data-lazy-src=\"https:\/\/i0.wp.com\/medias.lequipe.fr\/img-ilosport-jpg\/vous-avez-des-douleurs-au-genou\/1500000000534295\/0%3A360%2C1769%3A1610-290-205-70\/a889d.jpg?w=780\" alt=\"Vous avez des douleurs au genou (L'Equipe)\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/medias.lequipe.fr\/img-ilosport-jpg\/vous-avez-des-douleurs-au-genou\/1500000000534295\/0%3A360%2C1769%3A1610-290-205-70\/a889d.jpg?w=780\" alt=\"Vous avez des douleurs au genou (L'Equipe)\" \/><\/noscript><\/figure>\n<p>Il y a, \u00e0 l&rsquo;int\u00e9rieur de la cuisse, un <a href=\"http:\/\/www.ilosport.fr\/sante\/articles\/soigner-par-11-points-magiques\/\" target=\"_blank\">point<\/a> qui contribue \u00e0 la faiblesse du genou. Pour soulager cette douleur, passez la main le long de la face ant\u00e9rieure de la cuisse jusqu&rsquo;\u00e0 environ 8 centim\u00e8tres de la rotule, puis d\u00e9placez-la vers l&rsquo;int\u00e9rieur de la cuisse de 6 \u00e0 10 centim\u00e8tres. Appuyez fermement le pouce sur ce point pendant 30 \u00e0 90 secondes.<\/p>\n<p>Par <a href=\"https:\/\/plus.google.com\/106798627399726648491\/?rel=author\" target=\"_blank\">Julien Pruvost<\/a><\/p>\n<p><a href=\"http:\/\/www.ilosport.fr\/sante\/astuces-forme\/10-remedes-contre-les-douleurs-aux-genoux\/\" target=\"_blank\">Source : 10 rem\u00e8des contre les douleurs aux genoux<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Des 187 articulations du corps, le genou est probablement la jonction qui cause le plus d&rsquo;ennuis aux sportifs. Floril\u00e8ge d&rsquo;astuces pour le pr\u00e9server. 1. Travaillez en isom\u00e9trique Les quadriceps et les ischio-jambiers sont les muscles que vous devez renforcer. Pour les premiers, voici l&rsquo;exercice type : Asseyez-vous sur le sol en allongeant le genou qui <a class=\"more-link\" href=\"https:\/\/www.cafardetletravail.com\/wp-cafard-1\/10-remedes-contre-douleurs-aux-genoux\/\">Lire plus &#8230;<\/a><\/p>\n<div class='the_champ_sharing_container the_champ_vertical_sharing the_champ_hide_sharing' style='width:44px;right: -10px;top: 100px;-webkit-box-shadow:none;box-shadow:none;' data-super-socializer-href=\"https:\/\/www.cafardetletravail.com\/wp-cafard-1\/wp-json\/wp\/v2\/posts\/257\"><div class=\"the_champ_sharing_ul\"><a aria-label=\"Whatsapp\" class=\"the_champ_whatsapp\" href=\"https:\/\/api.whatsapp.com\/send?text=Changeons%20le%20monde%20-%20 https%3A%2F%2Fwww.cafardetletravail.com%2Fwp-cafard-1%2Fwp-json%2Fwp%2Fv2%2Fposts%2F257\" title=\"Whatsapp\" rel=\"nofollow noopener\" target=\"_blank\" style=\"font-size:24px!important;box-shadow:none;display:inline-block;vertical-align:middle\"><span class=\"the_champ_svg\" 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Floril\u00e8ge d&rsquo;astuces pour le pr\u00e9server. 1. Travaillez en isom\u00e9trique Les quadriceps et les ischio-jambiers sont les muscles que vous devez renforcer. Pour les premiers, voici l&rsquo;exercice type : Asseyez-vous sur le sol en allongeant le genou qui Lire plus ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.cafardetletravail.com\/wp-cafard-1\/10-remedes-contre-douleurs-aux-genoux\/\" \/>\n<meta property=\"og:site_name\" content=\"Changeons le monde\" \/>\n<meta property=\"article:published_time\" content=\"2016-02-15T19:30:09+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-10-19T23:57:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.cafardetletravail.com\/wp-cafard-1\/wp-content\/uploads\/2016\/02\/genoux.jpg?fit=617%2C356&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"617\" \/>\n\t<meta property=\"og:image:height\" content=\"356\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"cafard\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"cafard\" \/>\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\":\"WebPage\",\"@id\":\"https:\/\/www.cafardetletravail.com\/wp-cafard-1\/10-remedes-contre-douleurs-aux-genoux\/\",\"url\":\"https:\/\/www.cafardetletravail.com\/wp-cafard-1\/10-remedes-contre-douleurs-aux-genoux\/\",\"name\":\"10 rem\u00e8des contre les douleurs aux genoux - 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