{"id":5880,"date":"2018-07-23T16:00:23","date_gmt":"2018-07-23T14:00:23","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=5880"},"modified":"2020-02-24T15:49:02","modified_gmt":"2020-02-24T14:49:02","slug":"fracture-de-fatigue","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/fracture-de-fatigue\/","title":{"rendered":"La fracture de fatigue en course \u00e0 pied : comment l&rsquo;\u00e9viter ?"},"content":{"rendered":"<p class=\"article-intro\">La fracture de fatigue fait partie&nbsp;des blessures tr\u00e8s redout\u00e9es des coureurs \u00e0 pied&#8230;Quel type de coureur est concern\u00e9&nbsp;? Quels sympt\u00f4mes doivent vous alerter ? Comment traiter la fracture de fatigue&nbsp;?<strong>&nbsp;FREQUENCE Running vous explique tout&nbsp;!<\/strong><\/p>\n<p><!--more--><\/p>\n<p><noscript><img class=\"aligncenter wp-image-5882 size-full\" title=\"Fracture de fatigue\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/584fae1d41e882c9328b4588.jpg\" alt=\"Comment soigner une fracture de fatigue ?\" width=\"800\" height=\"300\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/584fae1d41e882c9328b4588.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/584fae1d41e882c9328b4588-300x113.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/584fae1d41e882c9328b4588-768x288.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\"><\/noscript><img class=\"aligncenter wp-image-5882 size-full lazyload\" title=\"Fracture de fatigue\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20300%22%3E%3C%2Fsvg%3E\" alt=\"Comment soigner une fracture de fatigue ?\" width=\"800\" height=\"300\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20300%22%3E%3C%2Fsvg%3E 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/584fae1d41e882c9328b4588.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/584fae1d41e882c9328b4588-300x113.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/584fae1d41e882c9328b4588-768x288.jpg 768w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/584fae1d41e882c9328b4588.jpg\"><\/p>\n<h3>La fracture de fatigue, c&rsquo;est quoi ?<\/h3>\n<p class=\"intro\">Aussi qualifi\u00e9e de stress, la fracture de fatigue est le r\u00e9sultat d\u2019une activit\u00e9 physique intensive. Comme nous pourrions le penser, il ne s&rsquo;agit pas d\u2019une fracture classique comme celle pouvant survenir \u00e0 la suite d\u2019un choc violent. On parle ici plut\u00f4t d\u2019une <strong>petite fissure de l\u2019os provoqu\u00e9e par des contraintes importantes et r\u00e9p\u00e9t\u00e9es<\/strong>.&nbsp;Les os les plus concern\u00e9s sont le tibia, le p\u00e9ron\u00e9 et&nbsp;les m\u00e9tatarses.<\/p>\n<hr>\n<h2 style=\"text-align: center;\">\u00ab&nbsp;Elle peut survenir sur des os sains et chez des personnes en tr\u00e8s bonne condition physique&nbsp;\u00bb<\/h2>\n<hr>\n<h3><a href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\" target=\"_blank\" rel=\"noopener\"><noscript><img class=\"aligncenter wp-image-6414 size-full\" title=\"T\u00e9l\u00e9charger FREQUENCE Running\" 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 FREQUENCE Running\" 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><\/h3>\n<h3>Quelles sont les causes de la fracture de fatigue ?<\/h3>\n<p>Il faut savoir que cette anomalie peut toucher n&rsquo;importe qui.&nbsp;Elle peut survenir sur des os sains et chez des personnes en tr\u00e8s bonne condition physique ! Que vous soyez d\u00e9butant ou expert, sachez que vous avez autant de chance de contracter cette blessure. <strong>La principale raison de son apparition vient de l&rsquo;os qui est trop et\/ou mal sollicit\u00e9<\/strong>.<\/p>\n<p>Pour faire un peu d&rsquo;anatomie, un os se compose de trois couches. Apr\u00e8s la <strong>membrane<\/strong> se trouve une lame d\u2019os tr\u00e8s dense que l\u2019on appelle <strong>l\u2019os cortical<\/strong> avant de retrouver un os plus mou, <strong>l\u2019os spongieux<\/strong>.&nbsp;Les cellules responsables du renouvellement du tissu osseux sont au nombre de trois. Les <strong>ost\u00e9ocytes<\/strong> qui g\u00e9n\u00e8rent la matrice de l\u2019os, les <strong>ost\u00e9oclastes<\/strong> qui d\u00e9truisent les ost\u00e9ocytes \u00ab&nbsp;fatigu\u00e9s&nbsp;\u00bb, et enfin les <strong>ost\u00e9oblastes<\/strong> qui fabriquent de nouveaux ost\u00e9ocytes.<\/p>\n<p><strong>Quand un sport est pratiqu\u00e9 de fa\u00e7on intensive, le tissu osseux a besoin d\u2019\u00eatre renouvel\u00e9 plus rapidement<\/strong>. Les derni\u00e8res cellules \u00e9voqu\u00e9es ont ainsi du mal \u00e0 fournir de nouvelles cellules alors que parall\u00e8lement les ost\u00e9oclastes continuent leur travail de destruction.<\/p>\n<p>La cons\u00e9quence est la cr\u00e9ation de <strong>micro-fractures, presque invisibles mais tr\u00e8s douloureuses<\/strong> aussi appel\u00e9 fracture de fatigue.<\/p>\n<p><noscript><img class=\"aligncenter size-full wp-image-5884\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/image.jpg\" alt width=\"600\" height=\"400\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/image.jpg 600w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/image-300x200.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\"><\/noscript><img class=\"aligncenter size-full wp-image-5884 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20600%20400%22%3E%3C%2Fsvg%3E\" alt width=\"600\" height=\"400\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20600%20400%22%3E%3C%2Fsvg%3E 600w\" sizes=\"(max-width: 600px) 100vw, 600px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/image.jpg 600w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/image-300x200.jpg 300w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/image.jpg\"><\/p>\n<h3>Comment \u00e9viter la fracture de fatigue ?<\/h3>\n<p>Voici 3 conseils simple mais important pour \u00e9viter ces fractures.<\/p>\n<ul>\n<li><strong>Adaptez votre programme d&rsquo;entra\u00eenement progressivement<\/strong> :&nbsp; Prudence et progressivit\u00e9 sont obligatoires. Si vous augmentez le rythme de votre pr\u00e9paration en passant de 2 \u00e0 3 entra\u00eenements par semaine, votre corps aura besoin d&rsquo;adaptation. Remplacez de temps en temps une s\u00e9ance de course \u00e0 pied par un sport&nbsp;moins agressif pour les os comme <strong><a href=\"https:\/\/frequence-running.com\/blog\/le-cyclisme-dans-lentrainement-en-course-a-pied\/\">le cyclisme<\/a><\/strong> ou encore<strong><a href=\"https:\/\/frequence-running.com\/blog\/alernative-la-natation\/\"> la natation<\/a><\/strong>. Et <strong>donnez le temps \u00e0 votre corps de s&rsquo;ajuster !<\/strong><\/li>\n<li><strong>Ciblez les intensit\u00e9s <\/strong>:<br>\nLa structure osseuse s&rsquo;endommage et abandonne son calcium lorsque son environnement est acide. Sur le plan m\u00e9canique mais aussi chimique, la prudence s\u2019impose dans la programmation des s\u00e9ances rapides. Quand vous \u00eates essouffl\u00e9, vous produisez de l\u2019acide lactique. Lors du premier mois de pr\u00e9paration, les s\u00e9ances de fractionn\u00e9 doivent se faire progressivement. Il est pr\u00e9f\u00e9rable d\u2019apprendre \u00e0 votre organisme \u00e0 recycler l\u2019acide lactique. Les entra\u00eenements dits au \u00ab seuil \u00bb sont pr\u00e9conis\u00e9s et consistent, apr\u00e8s \u00e9chauffement, \u00e0 rester 15 \u00e0 30 minutes \u00ab \u00e0 la limite de l\u2019essoufflement \u00bb.<\/li>\n<li><strong>Pensez \u00e0 bien manger et \u00e0 bien boire<\/strong> :<br>\nPour lutter contre l\u2019acidit\u00e9 du corps qui fragilise la structure osseuse, l\u2019alimentation est essentielle.&nbsp;Les eaux min\u00e9rales riches en bicarbonates sont conseill\u00e9es apr\u00e8s les s\u00e9ances \u00e0 forte intensit\u00e9. Le calcium se fixe sur le r\u00e9seau fibreux de l\u2019os et le rigidifie.<\/li>\n<\/ul>\n<h3>Comment la soigner ?<\/h3>\n<p>Afin de diagnostiquer les raisons de la douleur, les sp\u00e9cialistes proc\u00e8deront \u00e0 des radiographies de la zone concern\u00e9e par la suppos\u00e9e blessure. Son diagnostic peut se clarifier que 2 \u00e0 3&nbsp;semaines apr\u00e8s la l\u00e9sion puisque le trait de fracture est difficile \u00e0 mettre en \u00e9vidence.<\/p>\n<section class=\"body headers topic-content\">\n<div class=\"headers topic-content\">\n<section id=\"v13976665_fr\" class=\"header FHead\">\n<div class=\"header-body\">\n<div class=\"para\">\n<p><strong>Le traitement est pour le moins simple et comprend la r\u00e9duction de la charge lors de la mise en appui sur le pied en question.<\/strong> D\u00e8s le diagnostique, des b\u00e9quilles seront utilis\u00e9s et un pl\u00e2tre sera parfois n\u00e9cessaire. Le chemin de la gu\u00e9rison peut \u00eatre long en allant jusqu&rsquo;\u00e0 12&nbsp;semaines. Comme c\u2019est le cas pour toutes les l\u00e9sions, les personnes affect\u00e9es peuvent maintenir leur endurance cardio-pulmonaire. On pr\u00e9conisera ici des efforts sans mise en appui comme <a href=\"https:\/\/frequence-running.com\/blog\/alernative-la-natation\/\"><strong>la natation<\/strong><\/a> jusqu\u2019au r\u00e9tablissement complet. L&rsquo;interruption de plan offerte par l&rsquo;application FREQUENCE running permet de g\u00e9rer une telle blessure, avec une reprise progressive.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/section>\n<p>Alors d\u00e9sormais chers <strong><a href=\"https:\/\/www.facebook.com\/groups\/577051509352859\/\">FREQUENCE Runners<\/a><\/strong>, attention au&nbsp;<strong><a href=\"https:\/\/frequence-running.com\/blog\/conseil-course1\/\">surentra\u00eenement<\/a><\/strong>. Suivez attentivement le <strong><a href=\"https:\/\/frequence-running.com\/running-app.html\">plan d&rsquo;entra\u00eenement de l&rsquo;application FREQUENCE Running<\/a><\/strong> et n&rsquo;augmentez pas trop vite le nombre de sorties hebdomadaires.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La fracture de fatigue fait partie\u00a0des blessures tr\u00e8s redout\u00e9es des coureurs \u00e0 pied&#8230;Quel type de coureur est concern\u00e9\u00a0? Quels sympt\u00f4mes doivent vous alerter ? Comment traiter la fracture de fatigue\u00a0?\u00a0FREQUENCE Running vous explique tout\u00a0!<\/p>\n","protected":false},"author":1,"featured_media":5882,"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>La fracture de fatigue en course \u00e0 pied : comment l&#039;\u00e9viter ?<\/title>\n<meta name=\"description\" content=\"Lorsque l&#039;on force sur l&#039;entra\u00eenement en course \u00e0 pied, la fracture de fatigue est vite arriv\u00e9e... Quel coureur est concern\u00e9\u00a0? Quels sont les sympt\u00f4mes ? 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