{"id":69568,"date":"2015-05-18T00:00:00","date_gmt":"2015-05-18T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/protegez-vos-epaules-et-evitez-le-syndrome-epaule-du-nageur\/"},"modified":"2015-05-18T00:00:00","modified_gmt":"2015-05-18T00:00:00","slug":"protegez-vos-epaules-et-evitez-le-syndrome-epaule-du-nageur","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/forme-beaute-et-bien-etre\/protegez-vos-epaules-et-evitez-le-syndrome-epaule-du-nageur\/","title":{"rendered":"Prot\u00e9gez vos \u00e9paules et \u00e9vitez le syndrome \u00ab \u00e9paule du nageur \u00bb"},"content":{"rendered":"<p>C\u2019est bien connu, la <strong>natation<\/strong> est un sport complet et doux qui pr\u00e9sente peu de risques de blessures. \u00a0Cependant, le nageur amateur ou intensif \u00a0est souvent confront\u00e9 \u00e0 une inflammation des tendons de l\u2019\u00e9paule. Focus sur ce mal, commun\u00e9ment appel\u00e9 <strong>\u00ab\u00a0l\u2019\u00e9paule du nageur\u00a0\u00bb<\/strong>, li\u00e9 au mouvement excessif, r\u00e9p\u00e9titif et\/ou prolong\u00e9 du bras exerc\u00e9 pendant la nage.<\/p>\n<p><strong>Comment prot\u00e9ger ses \u00e9paules\u00a0?<\/strong><\/p>\n<ul>\n<li>Un nageur confirm\u00e9 fait environ <strong>10\u00a0mouvements pour nager 25\u00a0m<\/strong> (5 mouvements par bras).<\/li>\n<li>Dans le cadre d\u2019une pratique intensive, un nageur nage en moyenne <strong>200 longueurs par jour<\/strong> (environ 5000\u00a0m).<\/li>\n<\/ul>\n<p>Cela \u00e9quivaut environ \u00e0 1000 rotations par bras (5 x 200) chaque jour, soit \u00a06000 rotations par semaine (sur 6 entra\u00eenements par semaine), et approximativement 288\u00a0000 rotations par an (pour 48 semaines d\u2019entra\u00eenement par an).<\/p>\n<p>Le nombre de mouvements effectu\u00e9 par les bras est donc tr\u00e8s important\u00a0!<\/p>\n<p>On comprend donc pourquoi environ 50% de ces sportifs souffrent de probl\u00e8mes aux \u00e9paules au moins une fois dans leur carri\u00e8re sportive.<\/p>\n<p>Trois raisons de ne pas prendre ce probl\u00e8me \u00e0 la l\u00e9g\u00e8re\u00a0:<\/p>\n<p><strong>1.<\/strong> les \u00e9paules fournissent l\u2019\u00e9nergie aux mouvements de nage<br \/>\n<strong>2.<\/strong> les blessures aux \u00e9paules emp\u00eachent de continuer l\u2019entra\u00eenement<br \/>\n<strong>3.<\/strong> les douleurs \u00e0 l\u2019\u00e9paule et les blessures impactent la biom\u00e9canique<\/p>\n<p><strong>Qu\u2019est-ce que le syndrome \u00ab\u00a0\u00e9paule du nageur\u00a0\u00bb ?<\/strong><\/p>\n<p>Il s\u2019agit d\u2019une inflammation provoqu\u00e9e par une tendinite de la coiffe des rotateurs, qui peut affecter aussi bien les nageurs de comp\u00e9tition que les amateurs. Elle survient suite \u00e0 un entra\u00eenement soutenu, excessif et\/ou incorrect. Les blessures et les inflammations des tendons de ces muscles surviennent notamment dans la pratique de sports exigeant de lever les bras au-dessus de la t\u00eate de mani\u00e8re r\u00e9p\u00e9t\u00e9e (comme lors de la <strong>nage libre<\/strong>, de la <strong>nage dos<\/strong> et de la <strong>nage papillon<\/strong>).<\/p>\n<p>Pour minimiser et pr\u00e9venir ce type de blessure, il est essentiel de suivre trois principes de base :<\/p>\n<p><strong>1.<\/strong> Longueur musculaire : \u00e9tirement des muscles\u00a0;<br \/>\n<strong>2.<\/strong> Force musculaire : entra\u00eenement physique correct\u00a0;<br \/>\n<strong>3.<\/strong> Timing musculaire : s\u2019assurer de prendre assez de temps pour vous reposer correctement.<\/p>\n<p>Voici quelques exercices \u00e0 r\u00e9aliser lors d\u2019un \u00e9chauffement au sol afin de pr\u00e9venir les probl\u00e8mes d\u2019\u00e9paule.<\/p>\n<p>&#8211; <strong>Exercice\u00a01\u00a0<\/strong>: votre bras pli\u00e9 \u00e0 90\u00b0 le long de votre corps, votre main tourn\u00e9e vers l\u2019ext\u00e9rieur au niveau du coude, d\u00e9placez lentement votre main vers votre ventre. Effectuez 3 s\u00e9ries en r\u00e9p\u00e9tant le mouvement 12 fois par bras.<br \/>\nVariation\u00a0: essayez le m\u00eame exercice avec un Theraband tendu.<\/p>\n<p>&#8211; <strong>Exercice\u00a02\u00a0<\/strong>: vos bras pli\u00e9s \u00e0 90\u00b0 le long de votre corps, avec les paumes se faisant face et un Theraband tendu entre les mains, effectuez un mouvement lent vers l\u2019ext\u00e9rieur en \u00e9tirant le Theraband.<br \/>\nR\u00e9p\u00e9tez le mouvement 12 fois pour un total de trois s\u00e9ries.<\/p>\n<p>&#8211; <strong>Exercice\u00a03<\/strong>\u00a0: vos bras tendus le long du corps, levez-les lentement vers l\u2019ext\u00e9rieur \u00e0 hauteur d\u2019\u00e9paule, puis baissez-les \u00e0 nouveau.<br \/>\nR\u00e9p\u00e9tez le mouvement 12 fois pour un total de trois s\u00e9ries.<br \/>\nVariation\u00a0: en commen\u00e7ant dans la m\u00eame position, levez vos bras vers l\u2019avant sans d\u00e9passer la hauteur des \u00e9paules.<\/p>\n<p>&#8211; <strong>Exercice\u00a04\u00a0<\/strong>: asseyez-vous avec le torse parfaitement droit, tirez lentement un Theraband (attach\u00e9 \u00e0 un point fixe) vers vous. Assurez-vous que vos coudes touchent le c\u00f4t\u00e9 de votre corps et n\u2019allez pas trop loin au-dessus des \u00e9paules en tirant. R\u00e9p\u00e9tez le mouvement 12 fois pour un total de trois s\u00e9ries.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>C\u2019est bien connu, la natation est un sport complet et doux qui pr\u00e9sente peu de risques de blessures. \u00a0Cependant, le nageur amateur ou intensif \u00a0est souvent confront\u00e9 \u00e0 une inflammation &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":1820,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10098],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Prot\u00e9gez vos \u00e9paules et \u00e9vitez le syndrome \u00ab \u00e9paule du nageur \u00bb<\/title>\n<meta name=\"description\" content=\"Le nageur amateur ou intensif est souvent confront\u00e9 \u00e0 une inflammation des tendons de l\u2019\u00e9paule. 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