{"id":9182,"date":"2019-05-17T11:17:51","date_gmt":"2019-05-17T09:17:51","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=9182"},"modified":"2019-05-17T11:21:25","modified_gmt":"2019-05-17T09:21:25","slug":"le-foam-roller-meilleur-ami-des-coureurs","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/le-foam-roller-meilleur-ami-des-coureurs\/","title":{"rendered":"Le foam roller, meilleur ami des coureurs"},"content":{"rendered":"<p>Un foam roller ? Mais c&rsquo;est quoi ? La version fran\u00e7aise, c&rsquo;est rouleau de massage&#8230; Mais \u00e0 quoi \u00e7a peut bien ressembler ? Utilis\u00e9 par des milliers de coureurs professionnels ou amateurs, <strong>on te dit tout sur son utilit\u00e9 et sur son utilisation<\/strong> pour qu&rsquo;il devienne ton meilleur ami.<\/p>\n\n\n\n<!--more-->\n\n\n\n<figure class=\"wp-block-image\"><noscript><img width=\"1024\" height=\"384\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Capture-d\u2019\u00e9cran-2019-05-17-\u00e0-11.15.06-1024x384.png\" alt=\"Foam roller\" class=\"wp-image-9224\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Capture-d\u2019\u00e9cran-2019-05-17-\u00e0-11.15.06-1024x384.png 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Capture-d\u2019\u00e9cran-2019-05-17-\u00e0-11.15.06-300x113.png 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Capture-d\u2019\u00e9cran-2019-05-17-\u00e0-11.15.06-768x288.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Capture-d\u2019\u00e9cran-2019-05-17-\u00e0-11.15.06-900x338.png 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Capture-d\u2019\u00e9cran-2019-05-17-\u00e0-11.15.06-1280x480.png 1280w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Capture-d\u2019\u00e9cran-2019-05-17-\u00e0-11.15.06.png 1600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/noscript><img width=\"1024\" height=\"384\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20384%22%3E%3C%2Fsvg%3E\" alt=\"Foam roller\" class=\"wp-image-9224 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20384%22%3E%3C%2Fsvg%3E 1024w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Capture-d\u2019\u00e9cran-2019-05-17-\u00e0-11.15.06-1024x384.png 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Capture-d\u2019\u00e9cran-2019-05-17-\u00e0-11.15.06-300x113.png 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Capture-d\u2019\u00e9cran-2019-05-17-\u00e0-11.15.06-768x288.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Capture-d\u2019\u00e9cran-2019-05-17-\u00e0-11.15.06-900x338.png 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Capture-d\u2019\u00e9cran-2019-05-17-\u00e0-11.15.06-1280x480.png 1280w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Capture-d\u2019\u00e9cran-2019-05-17-\u00e0-11.15.06.png 1600w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/Capture-d\u2019\u00e9cran-2019-05-17-\u00e0-11.15.06-1024x384.png\"><\/figure>\n\n\n\n<p>Voici un foam roller (photo ci-dessus), qui peut prendre plusieurs formes. Il existent en tant que b\u00e2ton, en rouleau, le plus souvent, et peut avoir diff\u00e9rents niveaux de reliefs. <\/p>\n\n\n\n<p>Le but est de remplacer le massage pratiqu\u00e9 par un kin\u00e9sith\u00e9rapeute. En effet, il a \u00e9t\u00e9 prouv\u00e9 que les massages apr\u00e8s une s\u00e9ance de sports r\u00e9duisaient drastiquement les <a href=\"https:\/\/frequence-running.com\/blog\/que-sont-les-courbatures\/\"><strong>courbatures<\/strong><\/a>, l&rsquo;ennemi du sportif ! En plus de d\u00e9tendre les muscles et de les rendre plus souples, ils aident la circulation sanguine. C&rsquo;est cette circulation sanguine qui permet d&rsquo;\u00e9liminer les toxines plus ou moins rapidement et donc d&rsquo;agir sur l&rsquo;apparition ou non des <a href=\"https:\/\/frequence-running.com\/blog\/que-sont-les-courbatures\/\"><strong>courbatures<\/strong><\/a>.<\/p>\n\n\n\n<p>Tout \u00e7a c&rsquo;est bien, mais je ne peux pas me payer une visite chez le kin\u00e9 apr\u00e8s chaque <a href=\"https:\/\/frequence-running.com\/blog\/comment-bien-recuperer-apres-une-course\/\"><strong>course<\/strong><\/a>, et encore moins apr\u00e8s chaque s\u00e9ance d&rsquo;entra\u00eenement. C&rsquo;est pour cela que le rouleau de massage existe !<\/p>\n\n\n\n<p>Et pour cause, sa fonction est de reproduire les mouvements des doigts d&rsquo;une main sur les muscles. Bien pens\u00e9 non ?<\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img width=\"1024\" height=\"683\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/exercise-1284370_1920-1024x683.jpg\" alt=\"Exercice de massage\" class=\"wp-image-9184\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/exercise-1284370_1920-1024x683.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/exercise-1284370_1920-300x200.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/exercise-1284370_1920-768x512.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/exercise-1284370_1920-900x600.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/exercise-1284370_1920-1280x853.jpg 1280w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/exercise-1284370_1920.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/noscript><img width=\"1024\" height=\"683\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20683%22%3E%3C%2Fsvg%3E\" alt=\"Exercice de massage\" class=\"wp-image-9184 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20683%22%3E%3C%2Fsvg%3E 1024w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/exercise-1284370_1920-1024x683.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/exercise-1284370_1920-300x200.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/exercise-1284370_1920-768x512.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/exercise-1284370_1920-900x600.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/exercise-1284370_1920-1280x853.jpg 1280w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/exercise-1284370_1920.jpg 1920w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/exercise-1284370_1920-1024x683.jpg\"><\/figure>\n\n\n\n<p>Son utilisation peut \u00eatre un peu douloureuse au d\u00e9but, avec l&rsquo;appui du poids du corps sur les muscles par une surface assez dure comme le foam roller. Mais avec l&rsquo;habitude, et les bienfaits que vous exploiterez de ce type de <strong><a href=\"https:\/\/frequence-running.com\/blog\/comment-bien-recuperer-apres-une-course\/\">r\u00e9cup\u00e9ration<\/a><\/strong>, \u00e7a deviendra un jeu d&rsquo;enfant !<\/p>\n\n\n\n<h3>\u00c0 quelle fr\u00e9quence l&rsquo;utiliser ? <\/h3>\n\n\n\n<p>Son utilisation est recommand\u00e9e d&rsquo;1\/2 fois par semaine, jusqu&rsquo;\u00e0 tous les jours, en fonction du volume de votre <strong><a href=\"https:\/\/frequence-running.com\/blog\/preparation-physique-exercices\/\">pr\u00e9paration<\/a><\/strong> ! En g\u00e9n\u00e9ral, une s\u00e9ance de foam roller ne doit pas d\u00e9passer une quinzaine de minutes. D\u00e9buter avec 5 minutes par s\u00e9ance est un bon compromis.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img width=\"1500\" height=\"629\" src=\"https:\/\/i2.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/foam-roller.jpg?fit=629%2C264&amp;ssl=1\" alt class=\"wp-image-9185\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/foam-roller.jpg 1500w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/foam-roller-300x126.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/foam-roller-768x322.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/foam-roller-1024x429.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/foam-roller-900x377.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/foam-roller-1280x537.jpg 1280w\" sizes=\"(max-width: 1500px) 100vw, 1500px\"><\/noscript><img width=\"1500\" height=\"629\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201500%20629%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-9185 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201500%20629%22%3E%3C%2Fsvg%3E 1500w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/foam-roller.jpg 1500w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/foam-roller-300x126.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/foam-roller-768x322.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/foam-roller-1024x429.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/foam-roller-900x377.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/foam-roller-1280x537.jpg 1280w\" data-src=\"https:\/\/i2.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/05\/foam-roller.jpg?fit=629%2C264&amp;ssl=1\"><\/figure>\n\n\n\n<p>Apr\u00e8s plusieurs semaines d&rsquo;utilisation, la r\u00e9duction des <a href=\"https:\/\/frequence-running.com\/blog\/top-5-des-bonnes-pratiques-pour-eviter-les-blessures-en-course-a-pied\/\"><strong>blessures<\/strong><\/a> et des <a href=\"https:\/\/frequence-running.com\/blog\/conseil5-les-patchs-chauffants-saint-bernard\/\"><strong>douleurs<\/strong><\/a> en tout genre se fait d\u00e9j\u00e0 sentir. En effet, les muscles \u00e9tant moins tendus, ils sont moins sujets \u00e0 des crispations r\u00e9sultant en contractures ou tendinites. Jean-Baptiste ressent m\u00eame une plus grande facilit\u00e9 dans la r\u00e9alisation de ses <a href=\"https:\/\/frequence-running.com\/blog\/entrainement-fractionne-definition\/\"><strong>s\u00e9ances de fractionn\u00e9<\/strong><\/a>.<\/p>\n\n\n\n<h3>Comment l&rsquo;utiliser ? <\/h3>\n\n\n\n<p>Des exercices sp\u00e9ciaux course \u00e0 pied sont \u00e0 effectuer en priorit\u00e9. C&rsquo;est plus int\u00e9ressant de se focaliser sur le bas du corps que sur les bras dans un premier temps par exemple !<\/p>\n\n\n\n<p>En appui sur le sol, placez le rouleau sous le muscle, et glissez dans le sens du muscle en petit mouvements rapides : mollet, quadriceps, ischio-jambiers, ils peuvent tous y passer !<\/p>\n\n\n\n<p>Retrouvez la semaine prochaine notre vid\u00e9o tutoriel des meilleurs mouvements pour le coureur sur notre page <a href=\"https:\/\/www.facebook.com\/frequencerunning\/\"><strong>Facebook<\/strong><\/a> et <a href=\"https:\/\/www.youtube.com\/channel\/UCCxWpWRcfXVp8KV0HgoJ98w\"><strong>youtube<\/strong><\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Un foam roller ? Mais c&rsquo;est quoi ? La version fran\u00e7aise, c&rsquo;est rouleau de massage&#8230; Mais \u00e0 quoi \u00e7a peut bien ressembler ? Utilis\u00e9 par des milliers de coureurs professionnels ou amateurs, on te dit tout sur son utilit\u00e9 et sur son utilisation pour qu&rsquo;il devienne ton meilleur ami.<\/p>\n","protected":false},"author":10,"featured_media":9224,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[4],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Le foam roller, meilleur ami des coureurs - FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"Un foam roller ? Mais c&#039;est quoi ? La version fran\u00e7aise, c&#039;est rouleau de massage... Mais \u00e0 quoi \u00e7a peut bien ressembler ? 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