{"id":26210,"date":"2023-05-01T11:35:30","date_gmt":"2023-05-01T09:35:30","guid":{"rendered":"https:\/\/astrea-apotheke.ch\/muscles-et-articulations-eviter-les-exces\/"},"modified":"2024-12-29T20:56:43","modified_gmt":"2024-12-29T18:56:43","slug":"muscles-et-articulations-eviter-les-exces","status":"publish","type":"post","link":"https:\/\/astrea-apotheke.ch\/fr\/muscles-et-articulations-eviter-les-exces\/","title":{"rendered":"Muscles et articulations: \u00c9viter les exc\u00e8s"},"content":{"rendered":"

Muscles et articulations: \u00c9viter les exc\u00e8s<\/h1>\r\n\r\n\r\n

Il n\u2019y a pas que le sport qui peut sursolliciter les muscles et les articulations, jardiner par exemple peut aussi \u00eatre source de douleurs et de blessures. Pour retrouver rapidement la forme, mieux vaut prendre quelques pr\u00e9cautions.<\/em><\/p>\r\n\r\n\r\n

<\/div>

Text:<\/strong><\/p>

J\u00fcrg Lendenmann<\/a><\/p>

<\/p><\/div><\/div>\r\n\r\n\r\n

<\/div><\/div>\r\n\r\n\r\n\r\n

Au plus tard apr\u00e8s le Sechsel\u00e4uten, quand le B\u00f6\u00f6gg est br\u00fbl\u00e9 \u00e0 Zurich fin avril lors de la f\u00eate du printemps, il est temps de
ressortir les outils de jardin. Le temps beau et chaud incite les jardiniers amateurs \u00e0 mettre le nez dehors, mais pas seulement: apr\u00e8s la pause hivernale, nous sommes aussi nombreux \u00e0 vouloir reprendre notre sport ext\u00e9rieur pr\u00e9f\u00e9r\u00e9.<\/p>\r\n\r\n\r\n\r\n

Apr\u00e8s un hiver s\u00e9dentaire, le risque est grand de surestimer sa forme et\/ou de ne pas s\u2019\u00e9chauffer suffisamment. On peut alors vite avoir des courbatures ou ressentir des tensions, mais aussi sursolliciter ses articulations. Avec un risque de cons\u00e9quences plus graves telles qu\u2019une \u00e9longation, une d\u00e9chirure musculaire, une entorse ou des contusions. Le point commun de toutes ces blessures? Il s\u2019agit de blessures contuses dans lesquelles la peau reste intacte, sans plaie ouverte.<\/p>\r\n\r\n\r\n\r\n

Courbatures et tensions musculaires<\/h2>\r\n\r\n\r\n\r\n

Les micro-d\u00e9chirures du tissu musculaire li\u00e9es \u00e0 des contraintes excessives g\u00e9n\u00e8rent des douleurs qu\u2019on appelle couramment \u00abcourbatures\u00bb. Elles disparaissent spontan\u00e9ment apr\u00e8s quelques jours. La cicatrisation peut \u00eatre soutenue par des massages doux qui favorisent l\u2019irrigation, ainsi qu\u2019\u00e0 l\u2019aide de m\u00e9dicaments anti- inflammatoires ou d\u2019extrait de consoude.<\/p>\r\n\r\n\r\n\r\n

\r\n
\r\n

\u00abApr\u00e8s un hiver s\u00e9dentaire,
le risque est grand de surestimer
sa forme.\u00bb<\/p>\r\n<\/blockquote>\r\n<\/div><\/div>\r\n\r\n\r\n\r\n

En cas de tensions musculaires, on misera sur la chaleur et les massages. Pour stimuler l\u2019irrigation des tissus et att\u00e9nuer ainsi la douleur, on peut aussi compter sur les kin\u00e9siotapes, la capsa\u00efcine \u2013 la substance piquante issue des piments \u2013 ou les huiles essentielles. Par ailleurs, le camphre, le pin mugo, le laurier, le romarin et le sapin blanc sont souvent mis \u00e0 contribution sous forme de pommades ou de bains.<\/p>\r\n\r\n\r\n\r\n

\u00c9longations et d\u00e9chirures musculaires<\/h2>\r\n\r\n\r\n\r\n

En cas d\u2019\u00e9longation, le traitement imm\u00e9diat repose sur la m\u00e9thode RICE (voir encadr\u00e9 page 9). L\u2019ibuprof\u00e8ne, avec ses propri\u00e9t\u00e9s anti-inflammatoires et analg\u00e9siques, ainsi que des \u00e9tirements doux peuvent contribuer \u00e0 soulager la douleur. Apr\u00e8s quelques jours, la chaleur permet d\u2019am\u00e9liorer l\u2019irrigation de la r\u00e9gion bless\u00e9e. Une d\u00e9chirure musculaire est plus douloureuse qu\u2019une \u00e9longation mais le traitement est identique.<\/p>\r\n\r\n\r\n\r\n

Entorses<\/h2>\r\n\r\n\r\n\r\n

Une contrainte excessive soudaine, une torsion ou une perte de stabilit\u00e9\u2026 L\u2019entorse, l\u2019une des blessures sportives les plus fr\u00e9quentes, est vite arriv\u00e9e. Comme l\u2019\u00e9longation, l\u2019entorse se traite par la m\u00e9thode RICE. On peut en plus appliquer des antalgiques anti-inflammatoires sous forme de gel, de pommade ou de patch ou une pommade \u00e0 la consoude.<\/p>\r\n\r\n\r\n\r\n

Pour d\u00e9charger et m\u00e9nager l\u2019articulation touch\u00e9e, il est bon de la stabiliser avec un bandage. Un tel bandage peut aussi \u00eatre utile pour stabiliser une articulation fragilis\u00e9e ou jusqu\u2019\u00e0 la gu\u00e9rison compl\u00e8te d\u2019une t\u00e9nosynovite suite \u00e0 une sollicitation excessive ou inappropri\u00e9e.<\/p>\r\n\r\n\r\n\r\n

Contusions<\/h2>\r\n\r\n\r\n\r\n

Un choc contus (pression) et une compression des tissus (coup ou chute) entra\u00eenent le plus souvent une accumulation d\u2019eau (\u0153d\u00e8me) et de sang (h\u00e9matome) \u00e0 cause des dommages subis par les vaisseaux lymphatiques et sanguins. Une contusion peut \u00eatre plus douloureuse qu\u2019une fracture osseuse. Le bon r\u00e9flexe en cas de contusion est de m\u00e9nager la r\u00e9gion bless\u00e9e. Le traitement passe souvent par une pommade \u00e0 base d\u2019h\u00e9parine.<\/p>\r\n\r\n\r\n\r\n

Naturopathie et rem\u00e8des maison<\/h2>\r\n\r\n\r\n\r\n

En cas de blessures contuses, diverses plantes m\u00e9dicinales ont fait leurs preuves en application externe. Sous forme de pommade, de cr\u00e8me, de gel, de solution, etc., on peut entre autres utiliser: l\u2019arnica (Arnica montana), la consoude (Symphytum
officinale), le millepertuis (Hypericum perforatum), le souci (Calendula officinalis), le marron d\u2019Inde (Aesculus hippocastanum) et le m\u00e9lilot (Melilotus officinalis). Les compresses au vinaigre, \u00e0 l\u2019eau-de-vie de France ou \u00e0 la terre m\u00e9dicinale sont en outre des rem\u00e8des maison tr\u00e8s pris\u00e9s. Demandez conseil \u00e0 votre pharmacien(ne).<\/p>\r\n\r\n\r\n\r\n

Pr\u00e9venir les blessures<\/h2>\r\n\r\n\r\n\r\n
    \r\n
  • Ne n\u00e9gligez pas votre forme physique en hiver.<\/li>\r\n\r\n\r\n\r\n
  • \u00c9chauffez-vous bien avant de travailler au jardin ou de faire du sport.<\/li>\r\n\r\n\r\n\r\n
  • Portez des v\u00eatements appropri\u00e9s: des chaussures adapt\u00e9es au jardinage, des gants, un couvre-chef, les \u00e9quipements de protection sp\u00e9cifiques \u00e0 chaque sport\u2026<\/li>\r\n\r\n\r\n\r\n
  • Adaptez vos efforts \u00e0 votre condition physique ou \u00e0 votre niveau d\u2019entra\u00eenement. Ne forcez pas.<\/li>\r\n\r\n\r\n\r\n
  • Faites des pauses, buvez suffisamment et veillez \u00e0 avoir des apports suffisants en \u00e9nergie.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n
    \r\n
    \r\n

    La m\u00e9thode RICE<\/h2>\r\n\r\n\r\n\r\n

    Les premiers gestes face \u00e0 une blessure contuse sont faciles \u00e0 retenir gr\u00e2ce \u00e0 la m\u00e9thode RICE:<\/p>\r\n\r\n\r\n\r\n

    R Rest (repos)
    <\/strong>Mettez la r\u00e9gion bless\u00e9e au repos. Vous \u00e9viterez ainsi d\u2019aggraver la situation.<\/p>\r\n\r\n\r\n\r\n

    I Ice (glace)
    <\/strong>Le froid ralentit les processus m\u00e9taboliques: il att\u00e9nue l\u2019h\u00e9morragie et le gonflement. De plus, le froid a un effet antalgique. Gardez la poche de glace au moins 20 minutes sur la zone bless\u00e9e \u2013 mais jamais directement sur la peau en raison du risque d\u2019engelures. Attention: les sprays refroidissants aussi peuvent provoquer des engelures.<\/p>\r\n\r\n\r\n\r\n

    C Compression
    <\/strong>La pression (bandage compressif) exerc\u00e9e sur la zone l\u00e9s\u00e9e entra\u00eene un resserrement des vaisseaux qui \u00e9vite que l\u2019\u0153d\u00e8me et l\u2019h\u00e9matome ne s\u2019\u00e9tendent.
    Le froid et la compression peuvent \u00eatre associ\u00e9s.<\/p>\r\n\r\n\r\n\r\n

    E Elevation (sur\u00e9l\u00e9vation)
    <\/strong>Sur\u00e9l\u00e9vation id\u00e9alement plus haut que le c\u0153ur, le sang et le liquide interstitiel peuvent ainsi refluer, l\u2019\u0153d\u00e8me et l\u2019h\u00e9matome seront att\u00e9nu\u00e9s. Id\u00e9alement, apr\u00e8s la m\u00e9thode RICE, on \u00e9vitera les activit\u00e9s fatigantes (sport, jardinage) jusqu\u2019\u00e0 la gu\u00e9rison compl\u00e8te. En cas de blessure anodine, la r\u00e9gion bless\u00e9e peut de nouveau \u00eatre sollicit\u00e9e en douceur apr\u00e8s deux jours.<\/p>\r\n<\/div>\r\n<\/div>\r\n\r\n\r\n","protected":false},"excerpt":{"rendered":"

    Il n\u2019y a pas que le sport qui peut sursolliciter […]<\/p>\n","protected":false},"author":20,"featured_media":26203,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[771],"tags":[],"class_list":["post-26210","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-systeme-locomoteur"],"acf":[],"yoast_head":"\nMuscles et articulations: \u00c9viter les exc\u00e8s - Astrea Aptheke<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/astrea-apotheke.ch\/fr\/muscles-et-articulations-eviter-les-exces\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Muscles et articulations: \u00c9viter les exc\u00e8s - Astrea Aptheke\" \/>\n<meta property=\"og:description\" content=\"Il n\u2019y a pas que le sport qui peut sursolliciter [...]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/astrea-apotheke.ch\/fr\/muscles-et-articulations-eviter-les-exces\/\" \/>\n<meta property=\"og:site_name\" content=\"Astrea Aptheke\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-01T09:35:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-29T18:56:43+00:00\" \/>\n<meta name=\"author\" content=\"J\u00fcrg Lendenmann\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"J\u00fcrg Lendenmann\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/astrea-apotheke.ch\/fr\/muscles-et-articulations-eviter-les-exces\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/astrea-apotheke.ch\/fr\/muscles-et-articulations-eviter-les-exces\/\"},\"author\":{\"name\":\"J\u00fcrg Lendenmann\",\"@id\":\"https:\/\/astrea-apotheke.ch\/fr\/#\/schema\/person\/ce803b8abbd8e46b197a1320a460b8d6\"},\"headline\":\"Muscles et articulations: \u00c9viter les exc\u00e8s\",\"datePublished\":\"2023-05-01T09:35:30+00:00\",\"dateModified\":\"2024-12-29T18:56:43+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/astrea-apotheke.ch\/fr\/muscles-et-articulations-eviter-les-exces\/\"},\"wordCount\":996,\"publisher\":{\"@id\":\"https:\/\/astrea-apotheke.ch\/fr\/#organization\"},\"image\":{\"@id\":\"https:\/\/astrea-apotheke.ch\/fr\/muscles-et-articulations-eviter-les-exces\/#primaryimage\"},\"thumbnailUrl\":\"\",\"articleSection\":[\"Syst\u00e8me locomoteur\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/astrea-apotheke.ch\/fr\/muscles-et-articulations-eviter-les-exces\/\",\"url\":\"https:\/\/astrea-apotheke.ch\/fr\/muscles-et-articulations-eviter-les-exces\/\",\"name\":\"Muscles et articulations: \u00c9viter les exc\u00e8s - 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