{"id":5582,"date":"2018-06-27T10:59:54","date_gmt":"2018-06-27T08:59:54","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=5582"},"modified":"2018-09-06T13:11:46","modified_gmt":"2018-09-06T11:11:46","slug":"reprise-course-a-pied-accouchement","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/reprise-course-a-pied-accouchement\/","title":{"rendered":"Comment reprendre la course \u00e0 pied apr\u00e8s l&rsquo;accouchement ?"},"content":{"rendered":"<p><strong>Apr\u00e8s vous avoir parl\u00e9 de la course \u00e0 pied pendant la grossesse, nous \u00e9voquons la reprise apr\u00e8s l&rsquo;accouchement.<\/strong> A nos c\u00f4t\u00e9s, <strong>Agn\u00e8s Rozenberg-Gillet<\/strong>, sage femme \u00e0 l&rsquo;h\u00f4pital de Poissy et ost\u00e9opathe \u00e0 la maison p\u00e9rinatale de Boulogne-Billancourt, livre ses conseils pour reprendre la course \u00e0 pied.<\/p>\n<p><!--more--><\/p>\n<div id=\"attachment_5640\" style=\"width: 639px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-5640\" class=\"wp-image-5640 size-large\" title=\"Agn\u00e8s \u00e0 la maison p\u00e9rinatale de Boulogne-Billancourt\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/Agne\u0300s-oste\u0301o-2016-1024x683.jpg\" alt=\"Agn\u00e8s \u00e0 la maison p\u00e9rinatale de Boulogne-Billancourt\" width=\"629\" height=\"420\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/Agne\u0300s-oste\u0301o-2016-1024x683.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/Agne\u0300s-oste\u0301o-2016-300x200.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/Agne\u0300s-oste\u0301o-2016-768x512.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/Agne\u0300s-oste\u0301o-2016-900x600.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/Agne\u0300s-oste\u0301o-2016-1280x853.jpg 1280w\" sizes=\"(max-width: 629px) 100vw, 629px\"><\/noscript><img aria-describedby=\"caption-attachment-5640\" class=\"wp-image-5640 size-large lazyload\" title=\"Agn\u00e8s \u00e0 la maison p\u00e9rinatale de Boulogne-Billancourt\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20420%22%3E%3C%2Fsvg%3E\" alt=\"Agn\u00e8s \u00e0 la maison p\u00e9rinatale de Boulogne-Billancourt\" width=\"629\" height=\"420\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20420%22%3E%3C%2Fsvg%3E 629w\" sizes=\"(max-width: 629px) 100vw, 629px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/Agne\u0300s-oste\u0301o-2016-1024x683.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/Agne\u0300s-oste\u0301o-2016-300x200.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/Agne\u0300s-oste\u0301o-2016-768x512.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/Agne\u0300s-oste\u0301o-2016-900x600.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/Agne\u0300s-oste\u0301o-2016-1280x853.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/Agne\u0300s-oste\u0301o-2016-1024x683.jpg\"><p id=\"caption-attachment-5640\" class=\"wp-caption-text\">Agn\u00e8s lors d&rsquo;une consultation \u00e0 la maison p\u00e9rinatale de Boulogne-Billancourt<\/p><\/div>\n<h3>R\u00e9\u00e9ducation p\u00e9rin\u00e9ale et abdominale apr\u00e8s l&rsquo;accouchement<\/h3>\n<p>Il est important qu&rsquo;une <strong>\u00e9valuation clinique de la tonicit\u00e9 du p\u00e9rin\u00e9e soit r\u00e9alis\u00e9e<\/strong> avant de reprendre une activit\u00e9 physique soutenue comme la course \u00e0 pied. Le p\u00e9rin\u00e9e est un ensemble de muscles qui va se distendre \u00e0 l&rsquo;accouchement pouvant entrainer une incontinence (urinaire ou anale) n\u00e9cessitant alors de la <strong>r\u00e9\u00e9ducation p\u00e9rin\u00e9ale<\/strong>*.<\/p>\n<hr>\n<h2 style=\"text-align: center;\"><strong>\u00ab&nbsp;Apprenez \u00e0 verrouiller votre p\u00e9rin\u00e9e&nbsp;\u00bb<\/strong><\/h2>\n<hr>\n<p>Il est possible d\u2019anticiper cette r\u00e9\u00e9ducation avec des exercices de respiration \u00e0 pratiquer d\u00e8s la grossesse. Il faut apprendre \u00e0 respirer \u00ab&nbsp;par le ventre&nbsp;\u00bb en verrouillant son p\u00e9rin\u00e9e, et en faisant remonter ses abdos. Plus facile \u00e0 dire qu\u2019\u00e0 faire ! Des exercices de Yoga sont parfaits pour s\u2019exercer comme le Yoga pr\u00e9natal propos\u00e9 par Agn\u00e8s.<\/p>\n<p>Les kin\u00e9s et sages femmes sont en tout cas les professionnels les plus \u00e0 m\u00eame de vous aider \u00e0 r\u00e9\u00e9duquer<u><i>&nbsp;ces muscles souvent m\u00e9connus<\/i><\/u>. Demandez-leur conseil sur la r\u00e9\u00e9ducation.<\/p>\n<div id=\"attachment_5638\" style=\"width: 639px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-5638\" class=\"wp-image-5638 size-large\" title=\"Musculation du p\u00e9rin\u00e9e\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/IMG_2346-1024x764.jpg\" alt=\"Musculation du p\u00e9rin\u00e9e\" width=\"629\" height=\"469\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/IMG_2346-1024x764.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/IMG_2346-300x224.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/IMG_2346-768x573.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/IMG_2346-900x672.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/IMG_2346-1280x955.jpg 1280w\" sizes=\"(max-width: 629px) 100vw, 629px\"><\/noscript><img aria-describedby=\"caption-attachment-5638\" class=\"wp-image-5638 size-large lazyload\" title=\"Musculation du p\u00e9rin\u00e9e\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20469%22%3E%3C%2Fsvg%3E\" alt=\"Musculation du p\u00e9rin\u00e9e\" width=\"629\" height=\"469\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20469%22%3E%3C%2Fsvg%3E 629w\" sizes=\"(max-width: 629px) 100vw, 629px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/IMG_2346-1024x764.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/IMG_2346-300x224.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/IMG_2346-768x573.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/IMG_2346-900x672.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/IMG_2346-1280x955.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/05\/IMG_2346-1024x764.jpg\"><p id=\"caption-attachment-5638\" class=\"wp-caption-text\">Agn\u00e8s en pleine s\u00e9ance de Yoga ! Musclez votre p\u00e9rin\u00e9e !<\/p><\/div>\n<h3>Reprenez rapidement avec une activit\u00e9 physique douce<\/h3>\n<p>Juste apr\u00e8s l&rsquo;accouchement, sauf contre-indication m\u00e9dicale, la reprise d&rsquo;une activit\u00e9 physique est fortement recommand\u00e9e. La <strong><a href=\"https:\/\/frequence-running.com\/blog\/alernative-la-natation\/\">natation<\/a><\/strong> ou la marche rapide sont parfaites. Les kilos conserv\u00e9s au del\u00e0 des 6 mois apr\u00e8s l&rsquo;accouchement sont les plus durs \u00e0 perdre. Ainsi, l&rsquo;activit\u00e9 physique douce est un atout pour un retour au poids de forme.<\/p>\n<hr>\n<h2 style=\"text-align: center;\"><strong>\u00ab&nbsp;Attention aux exercices de musculation des abdos qui poussent vers le bas&nbsp;\u00bb<\/strong><\/h2>\n<hr>\n<p>Choisissez donc bien votre activit\u00e9 post-natale. La course \u00e0 pied tire encore trop sur les abdominaux et sollicite trop le p\u00e9rin\u00e9e. Evitez \u00e9galement les sports trop brutaux sur vos abdos tant que votre p\u00e9rin\u00e9e n&rsquo;est pas au top.<\/p>\n<h3>Quand le p\u00e9rin\u00e9e a r\u00e9cup\u00e9r\u00e9 de sa tonicit\u00e9, reprenez la course \u00e0 pied !<\/h3>\n<p><strong>Il n\u2019y a plus de contre-indication, il est possible de reprendre un plan d\u2019entra\u00eenement progressif.<\/strong> Ainsi, chez FREQUENCE Running, nous vous recommandons de reprendre par un <strong><a href=\"https:\/\/frequence-running.com\/running-app.html\">plan 5km<\/a><\/strong> ou <strong><a href=\"https:\/\/frequence-running.com\/plan-entrainement-10km.html\">10km<\/a><\/strong>, sans ambition de chrono et \u00e0 horizon 3 mois. On peut donc se rappeler notamment de <strong><a href=\"https:\/\/frequence-running.com\/blog\/succes-story-chloe-plan-entrainement-frequence-running\/\">l\u2019histoire de Chlo\u00e9<\/a><\/strong> qui avait repris la course \u00e0 pied avec FREQUENCE Running apr\u00e8s sa grossesse\u2026 Elle avait alors rechauss\u00e9 les runnings pour retrouver la ligne et en tant que jeune maman, avoir un moment \u00e0 elle ! \ud83d\ude42<\/p>\n<p><a href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\"><noscript><img class=\"aligncenter wp-image-6414 size-full\" title=\"T\u00e9l\u00e9charger l'application !\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\" alt=\"T\u00e9l\u00e9charger l'application\" width=\"800\" height=\"166\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-300x62.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-768x159.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\"><\/noscript><img class=\"aligncenter wp-image-6414 size-full lazyload\" title=\"T\u00e9l\u00e9charger l'application !\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20166%22%3E%3C%2Fsvg%3E\" alt=\"T\u00e9l\u00e9charger l'application\" width=\"800\" height=\"166\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20166%22%3E%3C%2Fsvg%3E 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-300x62.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-768x159.jpg 768w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\"><\/a><\/p>\n<p>Mais <strong>si jamais les premiers footings sont trop&nbsp;\u00e9prouvants, diminuez la dur\u00e9e<\/strong>. Contentez-vous de sessions courtes, 10 \u00e0 15mn maximum. N&rsquo;h\u00e9sitez pas alterner avec \u00ab&nbsp;30 sec. marcher\/30 sec. courir&nbsp;\u00bb, ou encore \u00ab&nbsp;15 sec. en acc\u00e9l\u00e9rant\/45 sec. tout doux&nbsp;\u00bb. Augmentez progressivement la dur\u00e9e de votre run, jusqu&rsquo;\u00e0 pouvoir courir 45mn sans effort. C&rsquo;est ce qu&rsquo;Agn\u00e8s \u00e0 donc r\u00e9alis\u00e9 apr\u00e8s sa seconde grossesse avant de reprendre un vrai entra\u00eenement.<\/p>\n<h3>Et l&rsquo;allaitement dans tout cela ?<\/h3>\n<p>Contrairement \u00e0 beaucoup d\u2019id\u00e9e re\u00e7ues, Agn\u00e8s nous indique que <strong>le sport en g\u00e9n\u00e9ral et la course \u00e0 pied en particulier n\u2019ont pas d\u2019impact sur l\u2019allaitement<\/strong>. Les diff\u00e9rentes \u00e9tudes n&rsquo;indiquent aucune modification de la qualit\u00e9, de la quantit\u00e9 du lait ou des nutriments qui le composent.<\/p>\n<p>Alors plus d&rsquo;h\u00e9sitation \u00e0 avoir : <strong>musclez votre p\u00e9rin\u00e9e et chaussez vos&nbsp;<a href=\"https:\/\/frequence-running.com\/blog\/choisir-ses-chaussures\/\">running<\/a> !<\/strong><\/p>\n<p>*Donc il n&rsquo;est pas recommand\u00e9 de proc\u00e9der \u00e0&nbsp;<strong>una r\u00e9\u00e9ducation p\u00e9rin\u00e9ale<\/strong> chez les femmes asymptomatiques \u00e0 3 mois.<\/p>\n<p>Cependant, elle est recommand\u00e9e pour traiter une incontinence urinaire persistant \u00e0 3 mois du post-partum (grade A) et ce quel que soit le type d\u2019incontinence. Elle s&rsquo;av\u00e8re \u00eatre&nbsp;recommand\u00e9e pour traiter une incontinence anale du post-partum (grade C). La r\u00e9\u00e9ducation p\u00e9rin\u00e9ale du post-partum n\u2019est pas recommand\u00e9e pour traiter ou pr\u00e9venir un prolapsus (grade C) ou des dyspareunies (grade C).<br>\n<em>CNGOF, 2016.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Apr\u00e8s vous avoir parl\u00e9 de la course \u00e0 pied pendant la grossesse, nous \u00e9voquons la reprise apr\u00e8s l&rsquo;accouchement. A nos c\u00f4t\u00e9s, Agn\u00e8s Rozenberg-Gillet, sage femme \u00e0 l&rsquo;h\u00f4pital de Poissy et ost\u00e9opathe \u00e0 la maison p\u00e9rinatale de Boulogne-Billancourt, livre ses conseils pour reprendre la course \u00e0 pied.<\/p>\n","protected":false},"author":3,"featured_media":5615,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[29,12],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Comment reprendre la course \u00e0 pied apr\u00e8s l&#039;accouchement ?<\/title>\n<meta name=\"description\" content=\"Apr\u00e8s vous avoir accompagn\u00e9 pendant la p\u00e9riode de grossesse, nous \u00e9voquons la reprise de la course \u00e0 pied apr\u00e8s l&#039;accouchement. 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