{"id":23966,"date":"2022-02-13T11:39:47","date_gmt":"2022-02-13T16:39:47","guid":{"rendered":"https:\/\/rehab-u.com\/?p=23966"},"modified":"2022-10-21T06:47:08","modified_gmt":"2022-10-21T10:47:08","slug":"renforcement-avance-en-readaptation-de-la-cheville","status":"publish","type":"post","link":"https:\/\/rehab-u.com\/fr\/renforcement-avance-en-readaptation-de-la-cheville\/","title":{"rendered":"Renforcement avanc\u00e9 en r\u00e9adaptation de la cheville"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>La plupart des programmes de r\u00e9adaptation de la cheville se concentrent sur l&#8217;\u00e9quilibre et la proprioception. Ce sont sans aucun doute des \u00e9l\u00e9ments importants de la r\u00e9adaptation pr\u00e9coce de la cheville, car la cheville doit s&#8217;adapter et r\u00e9agir aux perturbations.<\/p>\n<p>Cependant, l\u00e0 o\u00f9 la plupart des programmes de r\u00e9adaptation \u00e9chouent, c&#8217;est dans la progression vers le renforcement avanc\u00e9 en r\u00e9adaptation de la cheville.<\/p>\n<p>Les blessures aux ligaments lat\u00e9raux de la cheville, ou entorses d&#8217;inversion, sont les plus courantes, mais les hautes entorses de la cheville sont plus fr\u00e9quentes dans les sports que ce qui a \u00e9t\u00e9 r\u00e9alis\u00e9 dans le pass\u00e9 (1).<\/p>\n<p>Celles-ci se produisent par une rotation externe forc\u00e9e de la cheville (ou une dorsiflexion forc\u00e9e), mais elles peuvent \u00e9galement survenir avec une entorse lat\u00e9rale de la cheville (2).<\/p>\n<p>Comprendre ces m\u00e9canismes de blessure est important pour les exercices avanc\u00e9s de r\u00e9adaptation de la cheville. Nous devons travailler au-del\u00e0 des exercices pour les pieds, des exercices avec \u00e9lastiques et des \u00e9l\u00e9vations des talons.<\/p>\n<p>Encore une fois, ceux-ci SONT importants dans les premi\u00e8res phases de r\u00e9adaptation de la cheville, mais ne repr\u00e9sentent pas la fonction complexe r\u00e9elle du pied et de la cheville dans l&#8217;environnement sportif dynamique.<\/p>\n<p>Ce dont je parlerai plut\u00f4t dans cet article, c&#8217;est le renforcement avanc\u00e9 en r\u00e9adaptation de la cheville pour restaurer la capacit\u00e9 tr\u00e8s importante du pied et de la cheville d&#8217;accepter et d&#8217;absorber les forces externes afin d&#8217;assurer un retour \u00e0 la performance.<\/p>\n<p>Abandonnez le BOSU et amenez la charge !<\/p>\n<p><strong>REGARDEZ MA VID\u00c9O YOUTUBE POUR EN SAVOIR PLUS<\/strong> ? &#8211; <strong>ET N&#8217;OUBLIEZ PAS DE VOUS ABONNER \u00c0 NOTRE <a href=\"https:\/\/www.youtube.com\/channel\/UCzssi1GnLQpHK-ftlIRIYjw\" target=\"_blank\" rel=\"noopener\">CHA\u00ceNE YOUTUBE<\/a><\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"Advanced ankle rehab strengthening\" width=\"1080\" height=\"608\" src=\"https:\/\/www.youtube.com\/embed\/gUS8nUuTyEQ?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/rehab-u.com\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>RENFORCEMENT\u00a0 EN R\u00c9ADAPTATION DE LA CHEVILLE : CONSID\u00c9RATIONS IMPORTANTES<\/strong><\/h2>\n<p>Marcher, courir, atterrir, couper, etc. sont des activit\u00e9s complexes qui reposent essentiellement sur la capacit\u00e9 d&#8217;absorption, de propulsion et de stabilit\u00e9 du pied et de la cheville. Selon <a href=\"https:\/\/books.google.ca\/books?id=TZGkxAEACAAJ&amp;source=gbs_book_other_versions\" target=\"_blank\" rel=\"noopener\">Prentice<\/a> (1), ces activit\u00e9s impliquent \u00ab plusieurs d\u00e9terminants bas\u00e9s sur les mouvements du bassin, de la hanche, du genou et du pied\/cheville \u00bb.<\/p>\n<p>Le membre inf\u00e9rieur fonctionne comme une cha\u00eene cin\u00e9tique pour absorber, r\u00e9partir et transf\u00e9rer les forces de r\u00e9action au sol. Le pied, la cheville, le genou et la hanche ont besoin de mobilit\u00e9 pour r\u00e9pondre aux exigences d&#8217;absorption et de propulsion.<\/p>\n<p>Mais,<\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\">la stabilit\u00e9 est n\u00e9cessaire pour limiter le mouvement et basculer entre l&#8217;absorption et la propulsion<\/h3>\n<p>&nbsp;<\/p>\n<p>Par exemple, dans mon article pr\u00e9c\u00e9dent sur la <a href=\"https:\/\/rehab-u.com\/fr\/blog\/la-rigidite-de-la-hanche-un-facteur-de-risque-pour-les-blessures-du-lca\/\" target=\"_blank\" rel=\"noopener\">raideur de la hanche<\/a>, je discute de l&#8217;importance de la mobilit\u00e9 de la hanche dans l&#8217;absorption des mouvements du tronc et le long de la cha\u00eene cin\u00e9tique des membres inf\u00e9rieurs.<\/p>\n<p>D&#8217;un autre c\u00f4t\u00e9, une trop grande mobilit\u00e9 peut \u00e9galement entra\u00eener une diminution de la stabilit\u00e9. Toutes les hanches n&#8217;ont pas besoin de mobilit\u00e9, comme indiqu\u00e9 dans <a href=\"https:\/\/rehab-u.com\/fr\/blog\/toutes-les-hanches-nont-pas-besoin-de-mobilite-exercices-pour-lhypermobilite-de-la-hanche\/\" target=\"_blank\" rel=\"noopener\">cet article<\/a>.<\/p>\n<p>Revenons \u00e0 la cheville, cependant.<\/p>\n<p>Vous pouvez deviner que la mobilit\u00e9 va \u00eatre un facteur important \u00e0 prendre en compte dans la r\u00e9adaptation de la cheville.<\/p>\n<p><span style=\"font-weight: 400;\">? Si vous recherchez des exercices sp\u00e9cifiques de mobilit\u00e9 de la cheville pour l&#8217;absorption et la d\u00e9c\u00e9l\u00e9ration, assurez-vous de lire<\/span><a href=\"https:\/\/rehab-u.com\/fr\/blog\/impact-de-la-mobilite-sur-les-entorses-hautes-de-la-cheville\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\"> Impact de la mobilit\u00e9 sur les entorses hautes de la cheville<\/span><\/a>.<\/p>\n<p>En termes de stabilit\u00e9, un point important \u00e0 consid\u00e9rer est la force de flexion plantaire et d&#8217;inversion. Selon le <a href=\"https:\/\/www.physio-network.com\/masterclass\/ankle-sprain-etiology-diagnosis-and-rehabilitation\/\" target=\"_blank\" rel=\"noopener\">Dr Chris Bleakly<\/a>, \u00e0 la suite d&#8217;une entorse de la cheville, de nombreuses personnes manquent de force en flexion plantaire, surtout en fin d&#8217;amplitude.<\/p>\n<p>L&#8217;utilisation d&#8217;un plan inclin\u00e9 pour travailler la flexion plantaire en fin d&#8217;amplitude peut \u00eatre tr\u00e8s utile, en particulier dans les premi\u00e8res phases :<\/p>\n<p><iframe loading=\"lazy\" title=\"End range plantar flexion\" src=\"https:\/\/player.vimeo.com\/video\/678157454?h=9072f040a1&amp;dnt=1&amp;app_id=122963\" width=\"563\" height=\"1000\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>Maintenant, si la stabilit\u00e9 implique le contr\u00f4le moteur, elle implique \u00e9galement la force.<\/p>\n<p>Une fois que nous avons travaill\u00e9 nos fl\u00e9chisseurs plantaires en isolation, comment construisons-nous notre r\u00e9adaptation de la cheville pour inclure la force sp\u00e9cifique aux exigences d&#8217;absorption ? Parce que le simple fait de ramener l&#8217;athl\u00e8te \u00e0 la participation sportive ne suffira pas.<\/p>\n<p>&nbsp;<\/p>\n<h2><b>CHARGER LE PATRON<\/b><\/h2>\n<p>Entre autres, quand je pense \u00ab force \u00bb, je pense \u00ab charge \u00bb. Toi?<\/p>\n<p>Dans un processus de r\u00e9adaptation de la cheville, une fois que la mobilit\u00e9 est restaur\u00e9e et que nous avons entra\u00een\u00e9 la cheville \u00e0 d\u00e9tecter, \u00e0 s&#8217;adapter et \u00e0 r\u00e9agir aux perturbations (c&#8217;est-\u00e0-dire le contr\u00f4le moteur), nous pouvons nous concentrer sur la force.<\/p>\n<p>En termes simples, nous devons \u00e9galement entra\u00eener la cheville \u00e0 tol\u00e9rer, absorber et r\u00e9partir les forces de rotation, de d\u00e9c\u00e9l\u00e9ration et de changement de direction. Quelle meilleure fa\u00e7on de le faire que de charger ces patrons sp\u00e9cifiques ?<\/p>\n<p>Toutes les structures du complexe du pied et de la cheville sont capables d&#8217;absorber les forces externes. Les ligaments de la cheville absorbent les forces, ainsi que les muscles et les tendons par contraction excentrique &#8211; ou d\u00e9c\u00e9l\u00e9ration.<\/p>\n<p>Suite \u00e0 une blessure aux ligaments, la r\u00e9partition optimale de la charge via ces contractions excentriques est encore plus importante car les ligaments ne sont plus capables de restreindre l&#8217;amplitude dans la m\u00eame mesure.<\/p>\n<p>Ainsi, un aspect important du renforcement avanc\u00e9 en r\u00e9adaptation de la cheville consiste \u00e0 charger la cheville en appliquant une force intentionnelle dans des amplitudes de mouvement sp\u00e9cifiques. Cela peut \u00eatre soit dans les amplitudes de mouvement que nous avons restaur\u00e9es, soit dans les plans affect\u00e9s.<\/p>\n<p>Pour une entorse lat\u00e9rale de la cheville, par exemple, il s&#8217;agirait de charger la cheville lorsque le corps se d\u00e9place lat\u00e9ralement dans le plan frontal :<\/p>\n<p><iframe loading=\"lazy\" title=\"Lateral resisted lateral squats\" src=\"https:\/\/player.vimeo.com\/video\/587483760?h=ff2b05e9e2&amp;dnt=1&amp;app_id=122963\" width=\"563\" height=\"1000\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>Si nous pensons \u00e0 une haute entorse de la cheville, nous voulons charger la cheville dans une position qui cr\u00e9e un couple de rotation externe.\u00a0 J&#8217;aime beaucoup cette rotation de ballon lourd:<\/p>\n<p><iframe loading=\"lazy\" title=\"Heavy dball rotations with wedge - article\" src=\"https:\/\/player.vimeo.com\/video\/676324455?h=d68cb26288&amp;dnt=1&amp;app_id=122963\" width=\"563\" height=\"1000\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>L&#8217;utilisation d&#8217;un plan inclin\u00e9 aide \u00e0 placer l&#8217;athl\u00e8te en \u00e9version, vous pouvez faire la m\u00eame chose pour l&#8217;inversion, ou vous pouvez \u00e9galement le faire en position neutre sans le plan inclin\u00e9.<\/p>\n<p>Ces exercices trouvent leur chemin dans la s\u00e9quence d&#8217;int\u00e9gration charg\u00e9e et l&#8217;accent doit \u00eatre mis sur un poids plus lourd et un mouvement plus lent et contr\u00f4l\u00e9.<\/p>\n<p>Pour ces exercices d&#8217;Int\u00e9gration Charg\u00e9e, j&#8217;aime utiliser 3-5 s\u00e9ries et entre 6 et 12 r\u00e9p\u00e9titions, tout d\u00e9pendant de l&#8217;exercice.<\/p>\n<p><strong>ASSUREZ-VOUS DE REGARDER LA VID\u00c9O PRINCIPALE DE CET ARTICLE POUR TOUT SAVOIR SUR CET EXERCICE<\/strong><\/p>\n<h2><b><a href=\"https:\/\/rehab-u.com\/fr\/courses\/prehab-performance-athletique-niveau-1\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29632 size-full\" src=\"https:\/\/rehab-u.com\/wp-content\/uploads\/2022\/10\/banner-prehabathletiquefr.jpg\" alt=\"\" width=\"1020\" height=\"566\" srcset=\"https:\/\/rehab-u.com\/wp-content\/uploads\/2022\/10\/banner-prehabathletiquefr.jpg 1020w, https:\/\/rehab-u.com\/wp-content\/uploads\/2022\/10\/banner-prehabathletiquefr-300x166.jpg 300w, https:\/\/rehab-u.com\/wp-content\/uploads\/2022\/10\/banner-prehabathletiquefr-768x426.jpg 768w, https:\/\/rehab-u.com\/wp-content\/uploads\/2022\/10\/banner-prehabathletiquefr-570x315.jpg 570w, https:\/\/rehab-u.com\/wp-content\/uploads\/2022\/10\/banner-prehabathletiquefr-600x333.jpg 600w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/><\/a><\/b><\/h2>\n<h2><b>REPLIQUER LE PATRON<\/b><\/h2>\n<p>Comme vous le savez , les mouvements dans l&#8217;environnement sportif ne se font pas lentement. Dans la s\u00e9quence d&#8217;int\u00e9gration dynamique, nous voulons pr\u00e9parer la cheville \u00e0 des mouvements sp\u00e9cifiques et rapides qui r\u00e9pliquent ceux rencontr\u00e9s dans le milieu sportif.<\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\">La capacit\u00e9 d&#8217;absorption de la charge est importante, mais le moment de cette absorption l&#8217;est tout autant<\/h3>\n<p>&nbsp;<\/p>\n<p>Plus un mouvement a d\u00e9j\u00e0 \u00e9t\u00e9 rencontr\u00e9 par le syst\u00e8me neuromusculaire, plus d&#8217;informations avanc\u00e9es et d&#8217;activit\u00e9 pr\u00e9paratoire sont disponibles pour contr\u00f4ler ce mouvement. Il s&#8217;agit d&#8217;un processus appel\u00e9 <a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/jn.00315.2012\" target=\"_blank\" rel=\"noopener\"><em>feed forward control<\/em><\/a>.<\/p>\n<p>Des mouvements sp\u00e9cifiques effectu\u00e9s de mani\u00e8re r\u00e9p\u00e9titive rendent le syst\u00e8me neuromusculaire plus efficace, ce qui est particuli\u00e8rement important pour \u00e9viter une sollicitation excessive des ligaments.<\/p>\n<p>On peut commencer par des exercices qui sont toujours ax\u00e9s sur la d\u00e9c\u00e9l\u00e9ration, mais \u00e0 des vitesses plus \u00e9lev\u00e9es que celles de la s\u00e9quence d&#8217;int\u00e9gration charg\u00e9e.<\/p>\n<p>Par exemple, vous pouvez commencer par une fente crois\u00e9e avec bande \u00e9lastique :<\/p>\n<p><iframe loading=\"lazy\" title=\"Banded cross body lunge\" src=\"https:\/\/player.vimeo.com\/video\/676332294?h=c00a245caf&amp;dnt=1&amp;app_id=122963\" width=\"563\" height=\"1000\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>La r\u00e9sistance de la bande augmente la demande de d\u00e9c\u00e9l\u00e9ration.<\/p>\n<p>Cela pourrait ensuite \u00e9voluer vers un <em>rhythmic drop into lung<\/em>e, comme d\u00e9montr\u00e9 dans la deuxi\u00e8me partie de cette courte vid\u00e9o :<\/p>\n<p><iframe loading=\"lazy\" title=\"Rhythmic drop into lunge - article\" src=\"https:\/\/player.vimeo.com\/video\/676417339?h=57504e6d29&amp;dnt=1&amp;app_id=122963\" width=\"563\" height=\"1000\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>Pour les exercices d&#8217;Int\u00e9gration Dynamique, j&#8217;utilise entre 3 et 5 s\u00e9ries.\u00a0 Pour les exercices de type d\u00e9c\u00e9l\u00e9ration, j&#8217;utilise entre 6 et 10 r\u00e9p\u00e9titions, et pour les exercices de type acc\u00e9l\u00e9ration ou plus explosifs, entre 5 et 8 r\u00e9p\u00e9titions.<\/p>\n<p>&nbsp;<\/p>\n<h2>APPLIQUER UNE CHARGE IMPORTANTE<\/h2>\n<p>Bien que l&#8217;\u00e9quilibre, la proprioception et la force isol\u00e9e soient des \u00e9l\u00e9ments importants de la r\u00e9adaptation pr\u00e9coce de la cheville, la plupart des programmes de r\u00e9adaptation \u00e9chouent dans le renforcement avanc\u00e9e en r\u00e9hab de la cheville.<\/p>\n<p>La cheville doit \u00eatre suffisamment expos\u00e9e aux contraintes qu&#8217;elle rencontrera dans l&#8217;environnement sportif. Elle doit r\u00e9ellement absorber et tol\u00e9rer une charge importante bien au-del\u00e0 des flexions plantaires.<\/p>\n<p>Apr\u00e8s tout, pendant la course, il a \u00e9t\u00e9 d\u00e9montr\u00e9 que la force de r\u00e9action au sol augmente \u00e0 plus de 2,5 fois le poids corporel.<\/p>\n<p>Si nous esp\u00e9rons mieux pr\u00e9parer la cheville aux forces de rotation qu&#8217;elle rencontrera dans l&#8217;environnement sportif, nous devons la charger en appliquant une force intentionnelle dans des amplitudes de mouvement cl\u00e9s et en utilisant des mouvements sp\u00e9cifiques et rapides qui r\u00e9pliquent ces forces.<\/p>\n<p>Abandonnez le BOSU et amenez la charge !<\/p>\n<p>&nbsp;<\/p>\n<p><b>REFERENCES<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prentice, William E.. Rehabilitation Techniques for Sports Medicine and Athletic Training (p. 1763). SLACK Incorporated. Kindle Edition.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lynch S. A. (2002). Assessment of the Injured Ankle in the Athlete.\u00a0<\/span><i><span style=\"font-weight: 400;\">Journal of athletic training<\/span><\/i><span style=\"font-weight: 400;\">,\u00a0<\/span><i><span style=\"font-weight: 400;\">37<\/span><\/i><span style=\"font-weight: 400;\">(4), 406\u2013412.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Haff G &amp; Triplett T. (2016). Essentials of Strength Training and Conditioning, fourth edition, Human Kinetics.<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/rehab-u.com\/wp-content\/uploads\/2019\/12\/mai-blog-150x150.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-10758\" src=\"https:\/\/rehab-u.com\/wp-content\/uploads\/2019\/12\/mai-blog-150x150.png\" alt=\"\" width=\"115\" height=\"115\" srcset=\"https:\/\/rehab-u.com\/wp-content\/uploads\/2019\/12\/mai-blog-150x150.png 150w, https:\/\/rehab-u.com\/wp-content\/uploads\/2019\/12\/mai-blog-100x100.png 100w, https:\/\/rehab-u.com\/wp-content\/uploads\/2019\/12\/mai-blog-140x140.png 140w, https:\/\/rehab-u.com\/wp-content\/uploads\/2019\/12\/mai-blog.png 300w\" sizes=\"auto, (max-width: 115px) 100vw, 115px\" \/><\/a><br \/>\n<strong>Mai-Linh Dovan M.SC., CAT(C)<br \/>\n<\/strong>Th\u00e9rapeute du sport agr\u00e9\u00e9e<br \/>\nFondatrice de Rehab-U<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; La plupart des programmes de r\u00e9adaptation de la cheville se concentrent sur l&#8217;\u00e9quilibre et la proprioception. Ce sont sans aucun doute des \u00e9l\u00e9ments importants de la r\u00e9adaptation pr\u00e9coce de&#8230;<\/p>\n","protected":false},"author":10,"featured_media":23962,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[356],"tags":[556,557,649],"article_type":[],"class_list":{"0":"post-23966","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-non-classifiee","8":"tag-cheville","9":"tag-entorse-de-la-cheville","10":"tag-rehab-de-la-cheville"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Renforcement avanc\u00e9 en r\u00e9adaptation de la cheville | BLOGUE Rehab-U<\/title>\n<meta name=\"description\" content=\"Pour restaurer la capacit\u00e9 du pied et de la cheville d&#039;accepter et d&#039;absorber les forces externes afin 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