{"id":9588,"date":"2019-06-27T12:17:51","date_gmt":"2019-06-27T10:17:51","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=9588"},"modified":"2025-01-18T06:10:55","modified_gmt":"2025-01-18T05:10:55","slug":"prevenir-soigner-tendinites","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/prevenir-soigner-tendinites\/","title":{"rendered":"Comment pr\u00e9venir et soigner les tendinites ?"},"content":{"rendered":"<p><strong>Les tendinites<\/strong> font partie des pires ennemis du coureur \u00e0 pied. Elles apparaissent g\u00e9n\u00e9ralement en plein coeur de votre pr\u00e9paration et vous laissent d\u00e9muni face \u00e0 cette douleur insidieuse. La tendinite en course \u00e0 pied peut en effet \u00eatre l\u00e9g\u00e8rement douloureuse et s&rsquo;oublier pendant l&rsquo;effort, mais peut aussi vous emp\u00eacher de pratiquer la course \u00e0 pied. Que faire pour <strong>pr\u00e9venir<\/strong> et soigner les tendinites ?<\/p>\n<p><!--more--><\/p>\n<figure class=\"wp-block-image\"><noscript><img width=\"1024\" height=\"585\" src=\"https:\/\/i0.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/voute-plantaire-700x466-1024x585.jpg?fit=629%2C359&amp;ssl=1\" alt class=\"wp-image-9772\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/voute-plantaire-700x466-1024x585.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/voute-plantaire-700x466-1024x585-300x171.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/voute-plantaire-700x466-1024x585-768x439.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/voute-plantaire-700x466-1024x585-900x514.jpg 900w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/noscript><img width=\"1024\" height=\"585\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20585%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-9772 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20585%22%3E%3C%2Fsvg%3E 1024w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/voute-plantaire-700x466-1024x585.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/voute-plantaire-700x466-1024x585-300x171.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/voute-plantaire-700x466-1024x585-768x439.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/voute-plantaire-700x466-1024x585-900x514.jpg 900w\" data-src=\"https:\/\/i0.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/voute-plantaire-700x466-1024x585.jpg?fit=629%2C359&amp;ssl=1\"><\/figure>\n<h3>Les exigences de la course \u00e0 pied<\/h3>\n<p>La liste des articulations durement sollicit\u00e9es par la course \u00e0 pied est longue : <strong>les genoux, chevilles, hanches, bassins comportent des dizaines d&rsquo;articulation<\/strong>&#8230; C&rsquo;est \u00e0 la <strong>jonction des muscles et de ces articulations<\/strong> que les tendons jouent leur r\u00f4le pour permettre vos mouvements. <\/p>\n<p>Mis \u00e0 rude \u00e9preuve, ils peuvent donner des signes de faiblesse et d&rsquo;usure. Heureusement quelques gestes de pr\u00e9vention et de soins peuvent aider le coureur \u00e0 pied \u00e0 limiter des <strong>inflammations<\/strong> comme la tendinite d&rsquo;Achille, du moyen-fessier, la pubalgie&#8230;<\/p>\n<h3>Le r\u00f4le de l&rsquo;hydratation<\/h3>\n<p>Le tendon est une zone assez mal vascularis\u00e9e. En cas de manque <a href=\"https:\/\/frequence-running.com\/blog\/hydratation-poisson-leau\/\"><strong>d&rsquo;hydratation<\/strong><\/a>, ce sera la premi\u00e8re zone impact\u00e9e. Buvez avant l&rsquo;effort, particuli\u00e8rement lors des fortes chaleurs estivales mais aussi <a href=\"https:\/\/frequence-running.com\/blog\/10-conseils-a-suivre-pendant-un-marathon\/\"><strong>pendant, si l&rsquo;effort se prolonge&nbsp;comme&nbsp;pour&nbsp;un&nbsp;marathon<\/strong><\/a>. Et n&rsquo;oubliez pas de bien boire d\u00e8s la fin de votre s\u00e9ance FREQUENCE Running.<\/p>\n<figure class=\"wp-block-image\"><noscript><img width=\"3024\" height=\"846\" src=\"https:\/\/i1.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/IMG_3088-2.jpg?fit=629%2C176&amp;ssl=1\" alt class=\"wp-image-9630\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/IMG_3088-2.jpg 3024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/IMG_3088-2-300x84.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/IMG_3088-2-768x215.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/IMG_3088-2-1024x286.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/IMG_3088-2-900x252.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/IMG_3088-2-1280x358.jpg 1280w\" sizes=\"(max-width: 3024px) 100vw, 3024px\"><\/noscript><img width=\"3024\" height=\"846\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%203024%20846%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-9630 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%203024%20846%22%3E%3C%2Fsvg%3E 3024w\" sizes=\"(max-width: 3024px) 100vw, 3024px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/IMG_3088-2.jpg 3024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/IMG_3088-2-300x84.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/IMG_3088-2-768x215.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/IMG_3088-2-1024x286.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/IMG_3088-2-900x252.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/IMG_3088-2-1280x358.jpg 1280w\" data-src=\"https:\/\/i1.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/IMG_3088-2.jpg?fit=629%2C176&amp;ssl=1\"><\/figure>\n<p>Faites attention aux boissons \u00ab&nbsp;diur\u00e9tiques&nbsp;\u00bb : caf\u00e9 et th\u00e9 noir avec leur forte quantit\u00e9 de caf\u00e9ine peuvent accentuer la d\u00e9shydratation. La consommation d&rsquo;alcool est aussi un facteur de d\u00e9shydratation. <\/p>\n<h3>Echauffements et \u00e9tirements<\/h3>\n<p>Avant une s\u00e9ance \u00ab&nbsp;intense&nbsp;\u00bb, ne sollicitez votre corps qu&rsquo;apr\u00e8s un <a href=\"https:\/\/frequence-running.com\/blog\/echauffement-running\/\"><strong>\u00e9chauffement complet<\/strong><\/a>. Il doit \u00eatre progressif, accompagn\u00e9 de quelques gammes, d&rsquo;acc\u00e9l\u00e9rations, et termin\u00e9 par quelques \u00e9tirements dynamiques.  <\/p>\n<p>Pour pr\u00e9venir les tendinites, effectuez r\u00e9guli\u00e8rement des \u00e9tirements&#8230;mais <a href=\"https:\/\/frequence-running.com\/blog\/etirements-en-course-a-pied\/\"><strong>pas n&rsquo;importe quand ou n&rsquo;importe comment<\/strong><\/a>. Ils sont aussi tr\u00e8s efficaces pour redonner de la souplesse \u00e0 votre tendon et diminuer l&rsquo;inflammation. Demandez conseil \u00e0 votre kin\u00e9sith\u00e9rapeute pour conna\u00eetre le mouvement adapt\u00e9 \u00e0 votre tendinite.<\/p>\n<figure class=\"wp-block-image\"><a href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\"><noscript><img width=\"768\" height=\"159\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/frequence-banniere-app-1.jpg\" alt class=\"wp-image-9669\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/frequence-banniere-app-1.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/frequence-banniere-app-1-300x62.jpg 300w\" sizes=\"(max-width: 768px) 100vw, 768px\"><\/noscript><img width=\"768\" height=\"159\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20768%20159%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-9669 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20768%20159%22%3E%3C%2Fsvg%3E 768w\" sizes=\"(max-width: 768px) 100vw, 768px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/frequence-banniere-app-1.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/frequence-banniere-app-1-300x62.jpg 300w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/frequence-banniere-app-1.jpg\"><\/a><\/figure>\n<h3>Gla\u00e7age pour diminuer une tendinite<\/h3>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><noscript><img width=\"448\" height=\"290\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/cryotherapie-traitement-tendinite.jpg\" alt class=\"wp-image-9631\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/cryotherapie-traitement-tendinite.jpg 448w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/cryotherapie-traitement-tendinite-300x194.jpg 300w\" sizes=\"(max-width: 448px) 100vw, 448px\"><\/noscript><img width=\"448\" height=\"290\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20448%20290%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-9631 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20448%20290%22%3E%3C%2Fsvg%3E 448w\" sizes=\"(max-width: 448px) 100vw, 448px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/cryotherapie-traitement-tendinite.jpg 448w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/cryotherapie-traitement-tendinite-300x194.jpg 300w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/cryotherapie-traitement-tendinite.jpg\"><\/figure>\n<\/div>\n<p>Si malgr\u00e9 ces pr\u00e9cautions vous n&rsquo;arrivez pas \u00e0 vous d\u00e9barrasser de votre tendinite, vous pouvez <strong>glacer le tendon douloureux<\/strong> pendant 10 minutes environ. C&rsquo;est tr\u00e8s utile pour diminuer l&rsquo;inflammation. Utilisez une poche de glace vendue en pharmacie, ou placez des gla\u00e7ons dans un linge. <strong>L&rsquo;effet du froid<\/strong> sera efficace, sans que la glace ne br\u00fble votre peau. <\/p>\n<p>Des massages profonds et des exercices en \u00ab&nbsp;excentrique&nbsp;\u00bb font \u00e9galement partie du protocole \u00e0 suivre pour soigner votre tendinite. Pour cela, nous recommandons de consulter un <strong>kin\u00e9sith\u00e9rapeute<\/strong> pour conna\u00eetre les exercices adapt\u00e9s \u00e0 votre pathologie.<\/p>\n<p>Voil\u00e0, vous connaissez nos \u00ab&nbsp;tips&nbsp;\u00bb pou pr\u00e9venir et soigner des tendinites en course \u00e0 pied \ud83d\ude42<\/p>\n<div style=\"overflow:hidden;height:1px;\"><!--useful links-->\u0413\u0430\u043b\u0430\u043a\u0442\u0438\u043a\u0430 \u0423\u0434\u0430\u0447\u0438 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/byteschool.ru\/casino-vulkan\/\" rel=\"noopener\">\u043a\u0430\u0437\u0438\u043d\u043e \u0432\u0443\u043b\u043a\u0430\u043d \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0430\u0439\u0442\u200b<\/a> \u0441\u0438\u0442\u0438 \u0437\u043e\u043b\u043e\u0442\u043e\u0439 \u0437\u0430\u043b. \u0420\u043e\u0441\u043a\u043e\u0448\u043d\u044b\u0439 \u041a\u043b\u0443\u0431 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" 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rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e777 \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0430\u0439\u0442 \u0432\u0445\u043e\u0434<\/a> \u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0441\u043b\u043e\u0442\u044b \u0437\u0432\u0435\u0437\u0434\u044b. \u0413\u0430\u043b\u0430\u043a\u0442\u0438\u043a\u0430 \u0423\u0434\u0430\u0447\u0438 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/azino777\/\" rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e777 \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0430\u0439\u0442 \u043c\u043e\u0431\u0438\u043b\u044c\u043d\u0430\u044f \u0432\u0435\u0440\u0441\u0438\u044f<\/a> \u0441\u0442\u0438\u043b\u044c \u0446\u0435\u043d\u0442\u0440 \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u0411\u043b\u0438\u0446 \u041a\u0430\u0437\u0438\u043d\u043e \u0411\u0435\u0442 <a target=\"_blank\" href=\"https:\/\/byteschool.ru\/casino-1win\/\" rel=\"noopener\">1\u0432\u0438\u043d \u0437\u0435\u0440\u043a\u0430\u043b\u043e<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u0444\u0435\u0439\u0435\u0440\u0432\u0435\u0440\u043a \u0446\u0435\u043d\u0442\u0440. \u0421\u0447\u0430\u0441\u0442\u043b\u0438\u0432\u0430\u044f \u0417\u0432\u0435\u0437\u0434\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/damotvet.ru\/casino-1win\/\" rel=\"noopener\">1win \u0432\u0445\u043e\u0434<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u0442\u0440\u043e\u043d \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u041b\u0435\u0433\u0435\u043d\u0434\u0430\u0440\u043d\u044b\u0439 \u0411\u0435\u0442\u0442\u0438\u043d\u0433 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/dou-101.ru\/casino-1win\/\" rel=\"noopener\">1win<\/a> \u0440\u0443\u043b\u0435\u0442\u043a\u0430 \u0438 \u0431\u043b\u044d\u043a\u0434\u0436\u0435\u043a. \u042d\u043b\u0438\u0442\u043d\u044b\u0435 \u0421\u0442\u0430\u0432\u043a\u0438 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/paraglazkino.ru\/casino-1win\/\" rel=\"noopener\">1 win \u0437\u0435\u0440\u043a\u0430\u043b\u043e<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u043f\u043e\u0442\u043e\u043a \u0446\u0435\u043d\u0442\u0440. \u041b\u0435\u0433\u0435\u043d\u0434\u0430\u0440\u043d\u044b\u0439 \u041a\u043b\u0443\u0431 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/casino-1win\/\" rel=\"noopener\">1win \u043a\u0430\u0437\u0438\u043d\u043e<\/a> \u0444\u043e\u0440\u0442\u0443\u043d\u0430 \u043e\u043d\u043b\u0430\u0439\u043d \u043f\u043b\u0430\u0442\u0444\u043e\u0440\u043c\u0430. \u0417\u0432\u0451\u0437\u0434\u043d\u044b\u0439 \u0424\u043b\u044d\u0448 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/casino-1win\/\" rel=\"noopener\">1win \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439<\/a> 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\u0437\u0430\u043b. \u0421\u0438\u044f\u043d\u0438\u0435 \u0424\u043e\u0440\u0442\u0443\u043d\u044b \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b \u0438\u0433\u0440\u0430\u0442\u044c \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u0442\u0440\u043e\u043d \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u041c\u0430\u0433\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u0424\u043b\u044d\u0448 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u043f\u0443\u043b\u044c\u0441 \u0446\u0435\u043d\u0442\u0440. Hub Rencontre en Ligne <a target=\"_blank\" href=\"https:\/\/bedandbamboo.fr\/\" rel=\"noopener\">coco fr<\/a> rencontre s\u00e9curis\u00e9e. Espace Communication Interactive <a target=\"_blank\" href=\"https:\/\/hoodrichfrance.fr\/\" rel=\"noopener\">cocochat<\/a> communication stable. Lieu de Rencontre Instantan\u00e9e <a target=\"_blank\" href=\"https:\/\/imfamous51.fr\/\" rel=\"noopener\">coco chat<\/a> interaction instantan\u00e9e. Centre Conversationnel Live <a target=\"_blank\" href=\"https:\/\/quincaillerie-outillage-thollot.fr\/\" rel=\"noopener\">coco chat<\/a> conversation interactive. Espace Interaction Instantan\u00e9e <a target=\"_blank\" href=\"https:\/\/turbosystem.fr\/\" rel=\"noopener\">coco chat<\/a> vid\u00e9ochat fluide. <!--#useful links--> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Les tendinites font partie des pires ennemis du coureur \u00e0 pied. Elles apparaissent g\u00e9n\u00e9ralement en plein coeur de votre pr\u00e9paration et vous laissent d\u00e9muni face \u00e0 cette douleur insidieuse. La tendinite en course \u00e0 pied peut en effet \u00eatre l\u00e9g\u00e8rement douloureuse et s&rsquo;oublier pendant l&rsquo;effort, mais peut aussi vous emp\u00eacher de pratiquer la course \u00e0 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":9632,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[12],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Comment pr\u00e9venir et soigner les tendinites en course \u00e0 pied ?<\/title>\n<meta name=\"description\" content=\"Les tendinites sont fr\u00e9quentes en course \u00e0 pied. Elles apparaissent g\u00e9n\u00e9ralement en plein coeur de votre pr\u00e9paration. 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