{"id":50993,"date":"2016-08-03T20:41:07","date_gmt":"2016-08-03T19:41:07","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=50993"},"modified":"2016-08-03T20:42:28","modified_gmt":"2016-08-03T19:42:28","slug":"entorse-de-cheville-bons-gestes","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html","title":{"rendered":"Entorse de la cheville : les bons gestes"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"alignleft size-thumbnail wp-image-32664\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/08\/entorse-cheville-trail-150x150.jpg\" alt=\"entorse-cheville-trail\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/08\/entorse-cheville-trail-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/08\/entorse-cheville-trail-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/>C\u2019est une blessure relativement courante chez le coureur et encore plus chez le traileur. En effet, sur les milliers de fois o\u00f9 l\u2019on pose le pied au sol lors d\u2019un <a href=\"\/blog\/plan-d-entrainement-comment-lire-entre-les-lignes-17508.html\"target=\"_top\" title=\"entrainement\" >entrainement<\/a>, il suffit d\u2019un moment d\u2019inattention et le pied part l\u00e9g\u00e8rement de travers et l\u00e0 c\u2019est le drame.<\/p>\n<p>Il y a plusieurs niveaux d\u2019entorse de la cheville, cela va d\u2019un \u00e9tirement des ligaments de la cheville jusqu\u2019\u00e0 la rupture d\u2019un ou plusieurs de ces ligaments.<\/p>\n<p>Avant d\u2019arriver \u00e0 la blessure et la soigner, il est possible de pr\u00e9venir (comme le dit le vieil adage : il vaut mieux pr\u00e9venir que gu\u00e9rir) en pratiquant de la proprioception sp\u00e9cifiquement sur le cheville. Par exemple, en travaillant l\u2019\u00e9quilibre avec un plateau de Freeman (il s\u2019agit d\u2019une demi-sph\u00e8re surmont\u00e9e d\u2019une planche pour travailler l\u2019\u00e9quilibre en montant sur la planche \u00e9galement appel\u00e9e balance board) ou un bosu (demi-sph\u00e8re molle).<\/p>\n<p>Vous pouvez bien s\u00fbr courir dans des chemins plus techniques : l\u00e9ger d\u00e9vers, terrains accident\u00e9s, mont\u00e9e et descente abruptes,\u2026 mais dans tous les cas, il faudra le faire juste apr\u00e8s un \u00e9chauffement s\u00e9rieux et en gardant un maximum de vigilance.<\/p>\n<p>Si malgr\u00e9 tout cela, le pire arrivait. Il faut conna\u00eetre quelques r\u00e8gles primordiales :<\/p>\n<ul>\n<li>Une entorse ne se pl\u00e2tre pas, si vous allez aux urgences et que l\u2019urgentiste vous propose un pl\u00e2tre : partez en courant. C\u2019est une erreur qui peut arriver dans un service d\u2019urgence mais la plupart des sportifs le savent. Il est possible de bander mais il ne faut pas serrer.<\/li>\n<li>Si il n\u2019y a pas de rupture des ligaments, il faudra beaucoup de repos<\/li>\n<li>Sur le coup vous pouvez penser que c\u2019est b\u00e9nin car vous \u00eates chaud mais apr\u00e8s l\u2019effort quand votre corps sera refroidi, cela peut devenir douloureux. Pensez \u00e0 glacer d\u00e8s le retour de votre entrainement (n\u2019h\u00e9sitez pas \u00e0 \u00e9couter votre sortie en cas de doute).<\/li>\n<li>Si c\u2019est douloureux consultez un m\u00e9decin au plus vite.<\/li>\n<\/ul>\n<p>Si le repos est forc\u00e9, gardez \u00e0 l\u2019esprit que :<\/p>\n<ul>\n<li>patience et longueur de temps valent mieux que force et que rage<\/li>\n<li>ce qui ne nous tue pas nous rend plus fort<\/li>\n<\/ul>\n<p>A m\u00e9diter !<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html\"><img width=\"150\" height=\"150\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/08\/entorse-cheville-trail-150x150.jpg\" class=\"alignleft tfe wp-post-image\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/08\/entorse-cheville-trail-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/08\/entorse-cheville-trail-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><p>C\u2019est une blessure relativement courante chez le coureur et encore plus chez le traileur. En effet, sur les milliers de fois o\u00f9 l\u2019on pose le pied au sol lors d\u2019un entrainement, il suffit d\u2019un moment d\u2019inattention et le pied part l\u00e9g\u00e8rement de travers et l\u00e0 c\u2019est le drame. Il y a plusieurs niveaux d\u2019entorse de [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":32664,"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>Entorse de la cheville : les bons gestes<\/title>\n<meta name=\"description\" content=\"C\u2019est une blessure relativement courante chez le coureur et encore plus chez le traileur. En effet, sur les milliers de fois o\u00f9 l\u2019on pose le pied au sol\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Entorse de la cheville : les bons gestes\" \/>\n<meta property=\"og:description\" content=\"C\u2019est une blessure relativement courante chez le coureur et encore plus chez le traileur. En effet, sur les milliers de fois o\u00f9 l\u2019on pose le pied au sol\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html\" \/>\n<meta property=\"og:site_name\" content=\"Wanarun, le blog du running, du trail et de la course \u00e0 pied\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/wanarun\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-08-03T19:41:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-08-03T19:42:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/08\/entorse-cheville-trail.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"801\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Manu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#organization\",\"name\":\"Wanarun\",\"url\":\"https:\/\/www.wanarun.net\/blog\/\",\"sameAs\":[\"https:\/\/www.instagram.com\/wanarunnet\/\",\"https:\/\/www.youtube.com\/user\/wanarunnet\",\"https:\/\/www.facebook.com\/wanarun\/\",\"https:\/\/twitter.com\/wanarun\"],\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2018\/03\/logo-wanarun.jpg\",\"contentUrl\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2018\/03\/logo-wanarun.jpg\",\"width\":1196,\"height\":1082,\"caption\":\"Wanarun\"},\"image\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#website\",\"url\":\"https:\/\/www.wanarun.net\/blog\/\",\"name\":\"Wanarun, le blog du running, du trail et de la course \u00e0 pied\",\"description\":\"Informations, remarques, avis, conseils sur la course \u00e0 pied.\",\"publisher\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.wanarun.net\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html#primaryimage\",\"url\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/08\/entorse-cheville-trail.jpg\",\"contentUrl\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/08\/entorse-cheville-trail.jpg\",\"width\":1200,\"height\":801},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html#webpage\",\"url\":\"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html\",\"name\":\"Entorse de la cheville : les bons gestes\",\"isPartOf\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html#primaryimage\"},\"datePublished\":\"2016-08-03T19:41:07+00:00\",\"dateModified\":\"2016-08-03T19:42:28+00:00\",\"description\":\"C\u2019est une blessure relativement courante chez le coureur et encore plus chez le traileur. En effet, sur les milliers de fois o\u00f9 l\u2019on pose le pied au sol\",\"breadcrumb\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Entorse de la cheville : les bons gestes\"}]},{\"@type\":\"Article\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html#webpage\"},\"author\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/person\/bfb3bc166306771639fdc2bc6ac79771\"},\"headline\":\"Entorse de la cheville : les bons gestes\",\"datePublished\":\"2016-08-03T19:41:07+00:00\",\"dateModified\":\"2016-08-03T19:42:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html#webpage\"},\"wordCount\":398,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/08\/entorse-cheville-trail.jpg\",\"articleSection\":[\"Sant\u00e9\"],\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html#respond\"]}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/person\/bfb3bc166306771639fdc2bc6ac79771\",\"name\":\"Manu\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/717b7c28298e2900c61bceb611a4918a?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/717b7c28298e2900c61bceb611a4918a?s=96&d=mm&r=g\",\"caption\":\"Manu\"},\"sameAs\":[\"https:\/\/www.wanarun.net\"],\"url\":\"https:\/\/www.wanarun.net\/blog\/author\/admin\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Entorse de la cheville : les bons gestes","description":"C\u2019est une blessure relativement courante chez le coureur et encore plus chez le traileur. En effet, sur les milliers de fois o\u00f9 l\u2019on pose le pied au sol","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html","og_locale":"fr_FR","og_type":"article","og_title":"Entorse de la cheville : les bons gestes","og_description":"C\u2019est une blessure relativement courante chez le coureur et encore plus chez le traileur. En effet, sur les milliers de fois o\u00f9 l\u2019on pose le pied au sol","og_url":"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html","og_site_name":"Wanarun, le blog du running, du trail et de la course \u00e0 pied","article_publisher":"https:\/\/www.facebook.com\/wanarun\/","article_published_time":"2016-08-03T19:41:07+00:00","article_modified_time":"2016-08-03T19:42:28+00:00","og_image":[{"width":1200,"height":801,"url":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/08\/entorse-cheville-trail.jpg","type":"image\/jpeg"}],"twitter_misc":{"\u00c9crit par":"Manu","Dur\u00e9e de lecture estim\u00e9e":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Organization","@id":"https:\/\/www.wanarun.net\/blog\/#organization","name":"Wanarun","url":"https:\/\/www.wanarun.net\/blog\/","sameAs":["https:\/\/www.instagram.com\/wanarunnet\/","https:\/\/www.youtube.com\/user\/wanarunnet","https:\/\/www.facebook.com\/wanarun\/","https:\/\/twitter.com\/wanarun"],"logo":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/www.wanarun.net\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2018\/03\/logo-wanarun.jpg","contentUrl":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2018\/03\/logo-wanarun.jpg","width":1196,"height":1082,"caption":"Wanarun"},"image":{"@id":"https:\/\/www.wanarun.net\/blog\/#\/schema\/logo\/image\/"}},{"@type":"WebSite","@id":"https:\/\/www.wanarun.net\/blog\/#website","url":"https:\/\/www.wanarun.net\/blog\/","name":"Wanarun, le blog du running, du trail et de la course \u00e0 pied","description":"Informations, remarques, avis, conseils sur la course \u00e0 pied.","publisher":{"@id":"https:\/\/www.wanarun.net\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.wanarun.net\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"fr-FR"},{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html#primaryimage","url":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/08\/entorse-cheville-trail.jpg","contentUrl":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/08\/entorse-cheville-trail.jpg","width":1200,"height":801},{"@type":"WebPage","@id":"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html#webpage","url":"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html","name":"Entorse de la cheville : les bons gestes","isPartOf":{"@id":"https:\/\/www.wanarun.net\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html#primaryimage"},"datePublished":"2016-08-03T19:41:07+00:00","dateModified":"2016-08-03T19:42:28+00:00","description":"C\u2019est une blessure relativement courante chez le coureur et encore plus chez le traileur. En effet, sur les milliers de fois o\u00f9 l\u2019on pose le pied au sol","breadcrumb":{"@id":"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Entorse de la cheville : les bons gestes"}]},{"@type":"Article","@id":"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html#article","isPartOf":{"@id":"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html#webpage"},"author":{"@id":"https:\/\/www.wanarun.net\/blog\/#\/schema\/person\/bfb3bc166306771639fdc2bc6ac79771"},"headline":"Entorse de la cheville : les bons gestes","datePublished":"2016-08-03T19:41:07+00:00","dateModified":"2016-08-03T19:42:28+00:00","mainEntityOfPage":{"@id":"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html#webpage"},"wordCount":398,"commentCount":0,"publisher":{"@id":"https:\/\/www.wanarun.net\/blog\/#organization"},"image":{"@id":"https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html#primaryimage"},"thumbnailUrl":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2013\/08\/entorse-cheville-trail.jpg","articleSection":["Sant\u00e9"],"inLanguage":"fr-FR","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.wanarun.net\/blog\/entorse-de-cheville-bons-gestes-50993.html#respond"]}]},{"@type":"Person","@id":"https:\/\/www.wanarun.net\/blog\/#\/schema\/person\/bfb3bc166306771639fdc2bc6ac79771","name":"Manu","image":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/www.wanarun.net\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/717b7c28298e2900c61bceb611a4918a?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/717b7c28298e2900c61bceb611a4918a?s=96&d=mm&r=g","caption":"Manu"},"sameAs":["https:\/\/www.wanarun.net"],"url":"https:\/\/www.wanarun.net\/blog\/author\/admin"}]}},"_links":{"self":[{"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/posts\/50993"}],"collection":[{"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/comments?post=50993"}],"version-history":[{"count":4,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/posts\/50993\/revisions"}],"predecessor-version":[{"id":51018,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/posts\/50993\/revisions\/51018"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/media\/32664"}],"wp:attachment":[{"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/media?parent=50993"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/categories?post=50993"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/tags?post=50993"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}