{"id":28038,"date":"2013-02-01T17:00:16","date_gmt":"2013-02-01T16:00:16","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=28038"},"modified":"2025-04-16T15:22:03","modified_gmt":"2025-04-16T14:22:03","slug":"situer-votre-cuboide","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/situer-votre-cuboide-28038.html","title":{"rendered":"L\u2019os cubo\u00efde : le petit secret du pied des marathoniens"},"content":{"rendered":"\n<p>Quand on \u00e9voque les blessures en course \u00e0 pied, on pense imm\u00e9diatement au genou, au tendon d\u2019Achille ou \u00e0 la fasciite plantaire. Mais peu de coureurs \u2013 m\u00eame chevronn\u00e9s \u2013 savent situer pr\u00e9cis\u00e9ment un petit os pourtant essentiel \u00e0 leur foul\u00e9e : <strong>le cubo\u00efde<\/strong>. Encore moins nombreux sont ceux \u00e0 en conna\u00eetre le r\u00f4le dans les longues distances comme le <strong>marathon<\/strong>.<\/p>\n\n\n\n<p>Et pourtant, dans <strong>Born to Run<\/strong>, ouvrage culte de <strong>Christopher McDougall<\/strong>, c\u2019est bien cet os m\u00e9connu qui est \u00e0 l\u2019origine de ses douleurs chroniques. C\u2019est le Dr Torg, son m\u00e9decin du sport, qui met un nom sur son mal : une subluxation du <strong>cubo\u00efde<\/strong>. Un probl\u00e8me discret\u2026 mais d\u00e9vastateur.<\/p>\n\n\n\n<h2>Le cubo\u00efde : ce que chaque coureur devrait savoir<\/h2>\n\n\n\n<p>L\u2019<strong>os cubo\u00efde du pied<\/strong> est un petit os situ\u00e9 sur la partie externe du pied, juste en avant du calcan\u00e9um (le talon). Il forme avec les autres os une structure complexe qui soutient la <strong>vo\u00fbte plantaire<\/strong> lat\u00e9rale. Le <strong>cubo\u00efde<\/strong> agit un peu comme un verrou biom\u00e9canique : il stabilise le pied \u00e0 chaque impact au sol.<\/p>\n\n\n\n<p>Un <strong>cubo\u00efde qui ressort<\/strong> ou une <strong>malposition de l\u2019os cubo\u00efde<\/strong> peut perturber l\u2019alignement du pied et entra\u00eener des douleurs allant du m\u00e9dio-pied jusqu\u2019au genou. Pour un marathonien, c\u2019est un vrai cauchemar.<\/p>\n\n\n\n<h2>Cubo\u00efde anatomie : comprendre le r\u00f4le d\u2019un os souvent oubli\u00e9<\/h2>\n\n\n\n<p>Gr\u00e2ce aux avanc\u00e9es en <strong>anatomie 3D<\/strong>, notamment celles propos\u00e9es par l\u2019Universit\u00e9 de Lyon 1 via son outil <strong><a href=\"http:\/\/anatomie3d.univ-lyon1.fr\/\">Anatomy 3D<\/a><\/strong>, il est aujourd\u2019hui possible de visualiser avec pr\u00e9cision cet os essentiel du pied. Sur leurs animations \u2013 disponibles en vid\u00e9o ou via des fichiers PDF interactifs \u2013 on distingue clairement le <strong>cubo\u00efde<\/strong> parmi les <strong>os du pied<\/strong>, en lien direct avec les m\u00e9tatarsiens et le calcan\u00e9um.<\/p>\n\n\n\n<p>Ces supports p\u00e9dagogiques sont pr\u00e9cieux pour les coureurs, les kin\u00e9sith\u00e9rapeutes et les entra\u00eeneurs d\u00e9sireux de mieux comprendre la <strong>biom\u00e9canique de la course \u00e0 pied<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-gallery columns-2 is-cropped\"><ul class=\"blocks-gallery-grid\"><li class=\"blocks-gallery-item\"><figure><a href=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/01\/cubo\u00efde_001.png\"><img loading=\"lazy\" width=\"368\" height=\"336\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/01\/cubo\u00efde_001.png\" alt=\"\" data-id=\"28044\" class=\"wp-image-28044\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/01\/cubo\u00efde_001.png 368w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/01\/cubo\u00efde_001-300x273.png 300w\" sizes=\"(max-width: 368px) 100vw, 368px\" \/><\/a><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><a href=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/01\/cubo\u00efde_002.png\"><img loading=\"lazy\" width=\"368\" height=\"237\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/01\/cubo\u00efde_002.png\" alt=\"\" data-id=\"28045\" class=\"wp-image-28045\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/01\/cubo\u00efde_002.png 368w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/01\/cubo\u00efde_002-300x193.png 300w\" sizes=\"(max-width: 368px) 100vw, 368px\" \/><\/a><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><a href=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/01\/cubo\u00efde_003.png\"><img loading=\"lazy\" width=\"368\" height=\"241\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/01\/cubo\u00efde_003.png\" alt=\"\" data-id=\"28046\" class=\"wp-image-28046\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/01\/cubo\u00efde_003.png 368w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/01\/cubo\u00efde_003-300x196.png 300w\" sizes=\"(max-width: 368px) 100vw, 368px\" \/><\/a><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><a href=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/01\/cubo\u00efde_004.png\"><img loading=\"lazy\" width=\"368\" height=\"243\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/01\/cubo\u00efde_004.png\" alt=\"\" data-id=\"28047\" class=\"wp-image-28047\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/01\/cubo\u00efde_004.png 368w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/01\/cubo\u00efde_004-300x198.png 300w\" sizes=\"(max-width: 368px) 100vw, 368px\" \/><\/a><\/figure><\/li><\/ul><\/figure>\n\n\n\n<h2>Pourquoi le cubo\u00efde est crucial pour les marathoniens ?<\/h2>\n\n\n\n<p>Le <strong>marathon<\/strong> sollicite intens\u00e9ment la structure du pied. \u00c0 chaque foul\u00e9e, l\u2019impact se propage de l\u2019arri\u00e8re vers l\u2019avant, en passant pr\u00e9cis\u00e9ment par la zone du<strong> cubo\u00efde<\/strong>. Un dysfonctionnement de cet os \u2013 blocage, d\u00e9placement, inflammation \u2013 peut entra\u00eener une cha\u00eene de d\u00e9s\u00e9quilibres : surcharge d\u2019autres structures, douleurs compensatoires, perte d\u2019efficacit\u00e9.<\/p>\n\n\n\n<p>Dans le cas de Christopher McDougall, l\u2019origine de sa douleur ne se trouvait pas l\u00e0 o\u00f9 il le pensait. Comme beaucoup de coureurs, il s\u2019est longtemps focalis\u00e9 sur les sympt\u00f4mes p\u00e9riph\u00e9riques sans chercher l\u2019origine profonde\u2026 jusqu\u2019\u00e0 ce que le diagnostic change sa compr\u00e9hension du mouvement.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Le pied : appuis, d\u00e9formations, propulsion\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/zPB_enRqoNo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2>Sympt\u00f4mes d\u2019un probl\u00e8me au niveau du cubo\u00efde<\/h2>\n\n\n\n<p>Voici quelques signaux d\u2019alerte qui peuvent sugg\u00e9rer un souci au niveau de l\u2019<strong>os cubo\u00efde du pied<\/strong> :<\/p>\n\n\n\n<ul><li class=\"\">Douleur sur la face externe du pied, surtout apr\u00e8s un effort prolong\u00e9.<\/li><li class=\"\">Sensation de blocage ou d\u2019instabilit\u00e9 en marchant ou courant.<\/li><li class=\"\">Douleur diffuse qui remonte vers la cheville ou la jambe.<\/li><li class=\"\">Difficult\u00e9 \u00e0 \u201cpousser\u201d sur le pied pendant la phase de propulsion.<\/li><\/ul>\n\n\n\n<h2>Traitement et pr\u00e9vention : que faire si votre cubo\u00efde vous fait souffrir ?<\/h2>\n\n\n\n<p>Un <strong>cubo\u00efde douloureux<\/strong> n\u2019est pas une fatalit\u00e9. Plusieurs approches peuvent soulager ou r\u00e9soudre le probl\u00e8me :<\/p>\n\n\n\n<ul><li class=\"\"><strong>Manipulation sp\u00e9cifique<\/strong> : certains podologues ou ost\u00e9opathes sont form\u00e9s \u00e0 remettre en place le <strong>cubo\u00efde<\/strong> s\u2019il est d\u00e9plac\u00e9.<\/li><li class=\"\"><strong>Renforcement musculaire<\/strong> : travailler les muscles du pied (ex. : muscles intrins\u00e8ques) peut aider \u00e0 stabiliser la vo\u00fbte plantaire.<\/li><li class=\"\"><strong>Semelles orthop\u00e9diques<\/strong> : si la morphologie du pied cr\u00e9e un d\u00e9s\u00e9quilibre, des semelles peuvent corriger le probl\u00e8me.<\/li><li class=\"\"><strong>Repos actif et \u00e9tirements cibl\u00e9s<\/strong>, notamment du fascia plantaire et du p\u00e9ronier long, qui traverse l\u2019os cubo\u00efde.<\/li><\/ul>\n\n\n\n<h2>Conclusion : courir mieux, c\u2019est aussi conna\u00eetre ses pieds<\/h2>\n\n\n\n<p>Le <strong>cubo\u00efde<\/strong>, aussi discret soit-il, joue un r\u00f4le d\u00e9terminant dans la capacit\u00e9 du coureur \u00e0 performer sur la dur\u00e9e. Ignorer son existence, c\u2019est passer \u00e0 c\u00f4t\u00e9 d\u2019un \u00e9l\u00e9ment-cl\u00e9 de la biom\u00e9canique du pied.<\/p>\n\n\n\n<p>Que vous pr\u00e9pariez votre premier semi-marathon ou que vous visiez un chrono sur marathon, prenez le temps de d\u00e9couvrir cet <strong>os du pied<\/strong>, son emplacement, son r\u00f4le, et les solutions pour le m\u00e9nager. Parce qu\u2019un coureur averti\u2026 en vaut deux.<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/situer-votre-cuboide-28038.html\"><img width=\"150\" src=\"\" class=\"alignleft wp-post-image tfe\" alt=\"\" title=\"\" \/><\/a><p>Quand on \u00e9voque les blessures en course \u00e0 pied, on pense imm\u00e9diatement au genou, au tendon d\u2019Achille ou \u00e0 la fasciite plantaire. Mais peu de coureurs \u2013 m\u00eame chevronn\u00e9s \u2013 savent situer pr\u00e9cis\u00e9ment un petit os pourtant essentiel \u00e0 leur foul\u00e9e : le cubo\u00efde. Encore moins nombreux sont ceux \u00e0 en conna\u00eetre le r\u00f4le dans [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[15],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Blessures et cubo\u00efde : tout savoir sur cet os essentiel du pied du coureur<\/title>\n<meta name=\"description\" content=\"Marathon et douleur au pied ? Le cubo\u00efde pourrait \u00eatre en cause. 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