{"id":3824,"date":"2023-11-07T16:31:17","date_gmt":"2023-11-07T16:31:17","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3824"},"modified":"2023-11-07T16:31:20","modified_gmt":"2023-11-07T16:31:20","slug":"how-to-relieve-sore-muscles-and-muscle-pain-after-exercise","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/fr\/how-to-relieve-sore-muscles-and-muscle-pain-after-exercise\/","title":{"rendered":"COMMENT SOULAGER LES MUSCLES ENDOLORIS ET LES DOULEURS MUSCULAIRES APR\u00c8S L\u2019EXERCICE"},"content":{"rendered":"<\/p>\n

Douleurs musculaires prolong\u00e9es apr\u00e8s une s\u00e9ance d\u2019entra\u00eenement peut \u00eatre un signe de blessure musculaire. Le D\u00e9partement de physioth\u00e9rapie et le Centre LIFE de l\u2019H\u00f4pital g\u00e9n\u00e9ral de Singapour (SGH) partagent quelques conseils pour soulager les douleurs musculaires.
Douleurs<\/strong>\u00a0musculaires ou douleurs musculaires retard\u00e9es (DOMS) est fr\u00e9quent lors du d\u00e9marrage d\u2019un nouveau r\u00e9gime sportif ou d\u2019entra\u00eenement.<\/p>\n

Faire face \u00e0 des douleurs musculaires d\u2019apparition retard\u00e9e apr\u00e8s une s\u00e9ance d\u2019entra\u00eenement<\/h2>\n
\"\"<\/figure>\n

Obtenir des muscles endoloris un jour ou deux apr\u00e8s une s\u00e9ance d\u2019entra\u00eenement intensive ou un exercice rigoureux est normal, surtout si vous augmentez votre intensit\u00e9 d\u2019exercice ou de commencer sur un nouveau sport ou de l\u2019exercice. Les douleurs musculaires retard\u00e9es et les douleurs musculaires sont caus\u00e9es par de minuscules blessures dans la fibre musculaire et le tissu conjonctif.<\/p>\n

Cette condition, connue sous le\u00a0nom de douleur musculaire d\u2019apparition retard\u00e9e (DOMS)<\/strong>, est commune, dit Mme Cindy Ng Li Whye, physioth\u00e9rapeute principale au d\u00e9partement de\u00a0physioth\u00e9rapie<\/a>\u00a0et de centre de vie,<\/a>\u00a0h\u00f4pital g\u00e9n\u00e9ral de Singapour<\/a>\u00a0(SGH), un membre du groupe\u00a0de SingHealth.<\/a><\/p>\n

\u00ab\u00a0Si vous n\u2019avez pas exerc\u00e9 pendant un certain temps ou si vous commencez une nouvelle activit\u00e9 physique, vous \u00eates susceptible d\u2019\u00e9prouver des muscles endoloris apr\u00e8s l\u2019entra\u00eenement. Votre corps dit simplement que vos muscles ont besoin de temps pour r\u00e9cup\u00e9rer\u00a0\u00bb, dit Cindy.<\/p>\n

Les bonnes nouvelles sont qu\u2019une fois que votre corps s\u2019habitue au nouveau sport ou \u00e0 l\u2019exercice, vous \u00e9prouverez peu ou pas de douleurs musculaires.<\/p>\n

Combien de temps les douleurs musculaires sont-ils cens\u00e9es durer?<\/h2>\n
\"\"<\/figure>\n

Les muscles endoloris qui se produisent apr\u00e8s une s\u00e9ance d\u2019entra\u00eenement rigoureuse dispara\u00eetront g\u00e9n\u00e9ralement apr\u00e8s 24 \u00e0 48 heures de repos. Mais si les douleurs musculaires ne s\u2019en vont pas apr\u00e8s quelques jours de repos ou m\u00eame deviennent plus intenses, il pourrait \u00eatre un signe que vous avez subi une grave blessure musculaire.<\/p>\n

\u00c9prouver de fortes douleurs musculaires au cours d\u2019une s\u00e9ance d\u2019entra\u00eenement pourrait \u00e9galement \u00eatre un signe que vous avez une tension musculaire ou une blessure musculaire. Si les douleurs musculaires sont accompagn\u00e9es de difficult\u00e9s respiratoires, d\u2019une forte fi\u00e8vre, d\u2019une faiblesse musculaire et d\u2019une raideur du cou, consultez un m\u00e9decin.<\/p>\n

Conseils pour soulager les douleurs musculaires et les douleurs<\/h2>\n
\"\"<\/figure>\n
    \n
  1. Utilisez un sac de glace<\/strong><\/li>\n
  2. Allez faire un massage<\/strong><\/li>\n
  3. \u00c9tirer, \u00e9tirer, \u00e9tirer<\/strong><\/li>\n
  4. Faire des exercices l\u00e9gers (comme marcher, nager)<\/strong><\/li>\n
  5. Accumulez lentement des exercices excentriques<\/strong><\/li>\n
  6. Prenez un bain chaud<\/strong><\/li>\n<\/ol>\n

    Qu\u2019en est-il des cr\u00e8mes topiques? \u00ab Il y a peu de preuves que les liniments, huiles et autres cr\u00e8mes sportives typiques en vente libre ont un effet au-del\u00e0 de l\u2019action de massage \u00bb, dit Cindy. Cependant, en rendant la peau froide ou chaude, ils peuvent distraire votre esprit de la douleur.<\/p>\n

    Besoin d\u2019aide pour adopter un meilleur mode de vie? Le Centre LIFE de l\u2019H\u00f4pital G\u00e9n\u00e9ral de Singapour (SGH) dispose d\u2019une \u00e9quipe multidisciplinaire d\u2019experts qui peuvent vous fournir des conseils sur la gestion du poids, l\u2019exercice et l\u2019alimentation.<\/p>\n

    \n","protected":false},"excerpt":{"rendered":"

    Douleurs musculaires prolong\u00e9es apr\u00e8s une s\u00e9ance d\u2019entra\u00eenement peut \u00eatre un signe de blessure musculaire. Le D\u00e9partement de physioth\u00e9rapie et le […]<\/p>\n","protected":false},"author":2,"featured_media":3825,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[54,140],"tags":[114,184,103],"class_list":["post-3824","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general","category-training-tips","tag-exercise","tag-relieve-pain","tag-workout"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"fr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/08\/how-to-relieve-sore-muscles-and-muscle-pain-after-exercise.jpg","categories_details":[{"id":54,"name":"General","count":105,"parent":0},{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[{"id":114,"name":"exercise","count":4,"parent":0},{"id":184,"name":"Relieve Pain","count":1,"parent":0},{"id":103,"name":"Workout","count":7,"parent":0}],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":7572,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/3824","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/comments?post=3824"}],"version-history":[{"count":10,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/3824\/revisions"}],"predecessor-version":[{"id":17051,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/3824\/revisions\/17051"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/media\/3825"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/media?parent=3824"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/categories?post=3824"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/tags?post=3824"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}