{"id":73,"date":"2022-12-22T09:12:53","date_gmt":"2022-12-22T09:12:53","guid":{"rendered":"https:\/\/learn.cbxmedical.com\/?p=73"},"modified":"2022-12-23T13:22:00","modified_gmt":"2022-12-23T13:22:00","slug":"recuperation-apres-le-sport","status":"publish","type":"post","link":"https:\/\/learn.cbxmedical.com\/nl\/recuperation-apres-le-sport\/","title":{"rendered":"R\u00e9cup\u00e9ration apr\u00e8s le sport"},"content":{"rendered":"
La r\u00e9cup\u00e9ration apr\u00e8s l’effort est essentielle. Comment y parvenir?<\/p>\n\n\n\n
Une s\u00e9ance d\u2019activit\u00e9 physique permet de d\u00e9compresser. En effet, apr\u00e8s le sport, on se sent assouvi et d\u00e9tendu. Afin que cette r\u00e9jouissance ne soit pas uniquement de courte dur\u00e9e, il faut apprendre \u00e0 adopter les bons gestes. De plus, sans une bonne r\u00e9cup\u00e9ration, courbatures aig\u00fces et blessures musculaires attendront au tournant apr\u00e8s les efforts. Mais encore, r\u00e9cup\u00e9rer reste important dans l\u2019optique o\u00f9 c\u2019est une phase qui permet de refaire le plein d\u2019\u00e9nergie et donc de se sentir \u00e0 nouveau en forme. En somme, que l\u2019on pratique du sport pour le fun ou que l\u2019on soit un sportif aguerri, n\u00e9gliger la phase de r\u00e9cup\u00e9ration n\u2019est jamais une tr\u00e8s bonne id\u00e9e.<\/p>\n\n\n\n
Comment bien r\u00e9cup\u00e9rer apr\u00e8s le sport ? Les r\u00e9ponses dans cet article.<\/p>\n\n\n\n
Quelles sont les cons\u00e9quences d\u2019une activit\u00e9 sportive ?<\/strong><\/h2>\n\n\n\n
Ce que l\u2019on constate en premier apr\u00e8s \u00e0 un effort physique, c\u2019est que l\u2019on a tr\u00e8s soif. Pour cause, on est tout simplement d\u00e9shydrat\u00e9. Effectivement, l\u2019activit\u00e9 sportive entra\u00eene la sudation et la production de moins de salive. D\u2019ailleurs, plus les efforts sont durs, plus la d\u00e9shydratation est importante. Il est donc primordial de bien s\u2019hydrater en buvant au moins 1,5 L d\u2019eau pendant et apr\u00e8s l\u2019entra\u00eenement. Ce faisant, on compense les pertes en eau.<\/p>\n\n\n\n
L\u2019activit\u00e9 sportive entra\u00eene aussi l\u2019essoufflement. En effet, afin que l\u2019organisme dispose du taux d\u2019oxyg\u00e8ne n\u00e9cessaire \u00e0 son bon fonctionnement, le rythme respiratoire augmente. En outre, le rythme cardiaque s\u2019acc\u00e9l\u00e8re \u00e9galement de son c\u00f4t\u00e9 pour permettre \u00e0 la circulation sanguine de bien effectuer son trajet.<\/p>\n\n\n\n
Par ailleurs, on ne peut pas omettre le fait que nous sommes fatigu\u00e9s apr\u00e8s le sport. L\u2019effort physique br\u00fble beaucoup de calories for\u00e7ant l\u2019organisme \u00e0 puiser dans ses r\u00e9serves pour pouvoir supporter l\u2019entra\u00eenement jusqu\u2019au bout. Et lorsque les r\u00e9serves d\u2019\u00e9nergie sont vid\u00e9es, vient alors l\u2019\u00e9puisement. La sollicitation des muscles et des articulations lors de l\u2019effort peut \u00e9galement entra\u00eener de petits maux \u00e0 l\u2019instar des crampes, des courbatures ou encore des points de c\u00f4t\u00e9.<\/p>\n\n\n\n
Cependant, \u00e0 c\u00f4t\u00e9 de tout cela, pratiquer une activit\u00e9 sportive favorise la bonne humeur et augmente la confiance en soi. La s\u00e9cr\u00e9tion des hormones du bonheur lors de l\u2019effort en est l\u2019explication. En effet, dopamine et endorphine envahissent l\u2019organisme pendant et apr\u00e8s le sport. La lib\u00e9ration de ces hormones procure ensuite une r\u00e9elle sensation de bien-\u00eatre et d\u2019all\u00e9gresse.<\/p>\n\n\n\n
Comment et pourquoi s\u2019\u00e9chauffer avant l\u2019effort ?<\/strong><\/h2>\n\n\n\n
L\u2019\u00e9chauffement avant l\u2019effort permet de se pr\u00e9parer physiquement et psychologiquement \u00e0 l\u2019activit\u00e9 qui suit.<\/p>\n\n\n\n
\n
Physiquement, car il est primordial de r\u00e9chauffer les muscles et faire monter le rythme cardiaque avant l\u2019effort. Cela permet de s\u2019entra\u00eener plus surement en \u00e9vitant les risques d\u2019accident musculaire.<\/li>\n\n\n\n
Psychologiquement, car une bonne pr\u00e9paration mentale permet de mieux se motiver et am\u00e9liore les performances.<\/li>\n<\/ul>\n\n\n\n
Il est donc recommand\u00e9 de ne pas zapper cette \u00e9tape. D\u2019autant plus que ce ne sont pas les mouvements d\u2019\u00e9chauffement qui manquent.<\/p>\n\n\n\n
\n
Rotations.<\/li>\n\n\n\n
Flexions.<\/li>\n\n\n\n
Genou-poitrine.<\/li>\n\n\n\n
Talons-fesses.<\/li>\n\n\n\n
Jumping Jacks.<\/li>\n\n\n\n
\u00c9tirements dynamiques.<\/li>\n<\/ul>\n\n\n\n
Il faut faire au moins 15 minutes d\u2019\u00e9chauffement avant l\u2019effort. Ce faisant, on am\u00e9liore sa capacit\u00e9 de r\u00e9cup\u00e9ration apr\u00e8s l\u2019entra\u00eenement.<\/p>\n\n\n\n\u00e9chauffement avant le sport<\/figcaption><\/figure>\n\n\n\n
Les douleurs articulaires, qu\u2019est-ce que c\u2019est ?<\/strong><\/h2>\n\n\n\n
Les accidents au niveau des articulations sont fr\u00e9quents lorsque l\u2019on fait du sport. Cela le sera encore plus si l\u2019on n\u00e9glige l\u2019\u00e9chauffement. Les douleurs articulaires principalement li\u00e9es au sport sont :<\/p>\n\n\n\n
\n
l\u2019entorse ;<\/li>\n\n\n\n
la luxation ;<\/li>\n\n\n\n
l\u2019\u00e9longation ;<\/li>\n\n\n\n
la tendinite.<\/li>\n<\/ul>\n\n\n\n
Ces diff\u00e9rents maux ont g\u00e9n\u00e9ralement une origine traumatique (chute, coup, etc.). Parfois, la douleur peut \u00eatre due \u00e0 une inflammation au niveau des articulations.<\/p>\n\n\n\n
Si des douleurs articulaires surviennent apr\u00e8s une activit\u00e9 sportive, il est possible de soulager la souffrance en appliquant de l\u2019huile de CBD sur la zone qui fait mal. En effet, le CBD est un anti-inflammatoire et un antalgique efficace.<\/p>\n\n\n\n
Les douleurs musculaires, qu\u2019est-ce que c\u2019est ?<\/strong><\/h2>\n\n\n\n
Les sportifs sont souvent victimes de douleurs musculaires. Cela s\u2019explique par le fait que l\u2019effort n\u00e9cessite un dur travail des muscles. Ces derniers vont alors subir des inflammations ou des d\u00e9chirures qui peuvent \u00eatre plus ou moins graves. Les douleurs musculaires les plus fr\u00e9quentes dans le cadre d\u2019une activit\u00e9 sportive sont :<\/p>\n\n\n\n
\n
les crampes ;<\/li>\n\n\n\n
les courbatures ;<\/li>\n\n\n\n
les claquages ;<\/li>\n\n\n\n
les d\u00e9chirures musculaires.<\/li>\n<\/ul>\n\n\n\n
Ces maux concernent notamment les muscles des bras, des \u00e9paules, du dos, des hanches et des jambes. Les douleurs musculaires peuvent survenir 1 \u00e0 2 jours apr\u00e8s l\u2019effort ; et persistent ensuite pendant quelques jours. Ici encore, si l\u2019on n\u00e9glige l\u2019\u00e9tape d\u2019\u00e9chauffement, les douleurs risquent d\u2019\u00eatre plus intenses et de durer plus longtemps.<\/p>\n\n\n\n
En tout cas, pour apaiser les muscles apr\u00e8s l\u2019effort, il est possible de pratiquer un massage avec du gel de CBD.<\/p>\n\n\n\nDouleur pendant l’effort<\/figcaption><\/figure>\n\n\n\n
Comment et pourquoi s\u2019\u00e9tirer apr\u00e8s l\u2019effort ?<\/strong><\/h2>\n\n\n\n
Apr\u00e8s un effort physique, les muscles vont se contracter et s\u2019engourdir. Pour leur permettre de retrouver leur longueur initiale ainsi que leur souplesse, il est primordial de s\u2019\u00e9tirer. Attention cependant, les \u00e9tirements ne doivent pas se faire n\u2019importe quand ni n\u2019importe comment si l\u2019on souhaite une r\u00e9cup\u00e9ration optimale.<\/p>\n\n\n\n
Apr\u00e8s des efforts soutenus, il est recommand\u00e9 d\u2019attendre un petit moment apr\u00e8s la s\u00e9ance avant de r\u00e9aliser des \u00e9tirements. Ce temps permet de profiter d\u2019une meilleure cicatrisation musculaire en laissant le sang bien circuler dans l\u2019organisme. Ainsi, faire des \u00e9tirements statiques quelques heures apr\u00e8s un entra\u00eenement, voire en fin de journ\u00e9e, permet de mieux se d\u00e9tendre. Pour ce faire, il est n\u00e9cessaire de proc\u00e9der zone par zone, \u00e0 raison d\u2019une minute par muscle. Enfin, il ne faut pas oublier de pratiquer des \u00e9tirements tout en respirant profond\u00e9ment.<\/p>\n\n\n\n
Il est important de ne pas s\u2019\u00e9tirer si jamais une blessure musculaire ou articulaire est survenue lors d\u2019une s\u00e9ance sportive, au risque d\u2019aggraver la situation.<\/em><\/p>\n\n\n\n
Si au contraire, l\u2019activit\u00e9 n\u2019a pas n\u00e9cessit\u00e9 beaucoup d\u2019effort, on peut directement s\u2019\u00e9tirer apr\u00e8s la s\u00e9ance. Il est quand m\u00eame primordial de faire en sorte que les \u00e9tirements soient de faible intensit\u00e9 et de courte dur\u00e9e.<\/p>\n\n\n\n
Quelles autres pr\u00e9cautions prendre pour favoriser la r\u00e9cup\u00e9ration ?<\/strong><\/h2>\n\n\n\n
En plus de r\u00e9aliser un bon \u00e9chauffement et des \u00e9tirements ; et de privil\u00e9gier l\u2019hydratation, voici d\u2019autres pr\u00e9cautions qui permettent d\u2019\u00eatre en forme tr\u00e8s rapidement.<\/p>\n\n\n\n
\n
Prendre un bain glac\u00e9. Se doucher avec une eau de 18 \u00b0C maximum apr\u00e8s l\u2019entra\u00eenement aide \u00e0 r\u00e9guler la temp\u00e9rature du corps, car l\u2019organisme va cr\u00e9er sa propre chaleur. De plus, apr\u00e8s une douche glac\u00e9e, la circulation sanguine va \u00eatre plus fluide. Cette pratique du bain froid a fait ses preuves depuis plus d\u2019un si\u00e8cle, gr\u00e2ce \u00e0 l\u2019abb\u00e9 Kneipp.<\/li>\n\n\n\n
Faire le plein de glucides et de prot\u00e9ines. Apporter des glucides \u00e0 l\u2019organisme juste apr\u00e8s l\u2019effort permet de maintenir le taux d\u2019insuline. 2 ou 3 heures apr\u00e8s l\u2019entra\u00eenement, on peut prendre un encas ou un repas bien prot\u00e9in\u00e9 pour combler l\u2019\u00e9nergie d\u00e9pens\u00e9e durant le sport.<\/li>\n\n\n\n
Bien dormir. Veiller \u00e0 la bonne qualit\u00e9 du sommeil permet de r\u00e9cup\u00e9rer plus vite. 7 \u00e0 8 heures de sommeil par nuit sont n\u00e9cessaires pour une r\u00e9g\u00e9n\u00e9ration compl\u00e8te des cellules musculaires.<\/li>\n<\/ul>\n\n\n\nL’hydratation, \u00e9tape essentielle apr\u00e8s l’effort<\/figcaption><\/figure>","protected":false},"excerpt":{"rendered":"
La r\u00e9cup\u00e9ration apr\u00e8s l’effort est essentielle. Comment y parvenir? Une s\u00e9ance d\u2019activit\u00e9 physique permet de d\u00e9compresser. En effet, apr\u00e8s le sport, on se sent assouvi et d\u00e9tendu. Afin que cette r\u00e9jouissance ne soit pas uniquement de courte dur\u00e9e, il faut apprendre \u00e0 adopter les bons gestes. De plus, sans une bonne r\u00e9cup\u00e9ration, courbatures aig\u00fces et […]<\/p>\n","protected":false},"author":1,"featured_media":74,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-73","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"\n
R\u00e9cup\u00e9ration apr\u00e8s le sport - CBX Medical<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"nl_BE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"R\u00e9cup\u00e9ration apr\u00e8s le sport - CBX Medical\" \/>\n<meta property=\"og:description\" content=\"La r\u00e9cup\u00e9ration apr\u00e8s l’effort est essentielle. Comment y parvenir? Une s\u00e9ance d\u2019activit\u00e9 physique permet de d\u00e9compresser. En effet, apr\u00e8s le sport, on se sent assouvi et d\u00e9tendu. Afin que cette r\u00e9jouissance ne soit pas uniquement de courte dur\u00e9e, il faut apprendre \u00e0 adopter les bons gestes. 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Comment y parvenir? Une s\u00e9ance d\u2019activit\u00e9 physique permet de d\u00e9compresser. En effet, apr\u00e8s le sport, on se sent assouvi et d\u00e9tendu. Afin que cette r\u00e9jouissance ne soit pas uniquement de courte dur\u00e9e, il faut apprendre \u00e0 adopter les bons gestes. 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