{"id":9602,"date":"2021-08-14T14:19:32","date_gmt":"2021-08-14T18:19:32","guid":{"rendered":"https:\/\/amsclinic.ca\/?p=9602"},"modified":"2026-04-05T09:37:41","modified_gmt":"2026-04-05T13:37:41","slug":"alternatives-etirement-statique","status":"publish","type":"post","link":"https:\/\/amsclinic.ca\/fr\/blog\/alternatives-etirement-statique\/","title":{"rendered":"Les alternatives \u00e0 l\u2019\u00e9tirement statique pour les sportifs"},"content":{"rendered":"<p>[et_pb_section fb_built=\u00a0\u00bb1&Prime; _builder_version=\u00a0\u00bb4.9.7&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb][et_pb_row _builder_version=\u00a0\u00bb4.9.7&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.9.7&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.9.7&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb]<\/p>\n<p><span style=\"font-weight: 400;\">Il existe de nombreuses id\u00e9es re\u00e7ues et mythes sur l\u2019\u00e9tirement musculaire statique. Le but de\u00a0ce\u00a0blog\u00a0est\u00a0de\u00a0d\u00e9montrer\u00a0comment les \u00e9tudes\u00a0scientifiques\u00a0\u00e0\u00a0ce\u00a0jour\u00a0r\u00e9futent\u00a0toutes\u00a0ces\u00a0hypoth\u00e8ses\u00a0sur les\u00a0bienfaits\u00a0des\u00a0\u00e9tirements\u00a0statiques. Je\u00a0vais\u00a0\u00e9galement\u00a0essayer de\u00a0proposer\u00a0des options alternatives\u00a0fond\u00e9es\u00a0sur des\u00a0preuves\u00a0\u00e0\u00a0l&rsquo;\u00e9tirement\u00a0statique.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Qu\u2019est-ce que l\u2019\u00e9tirement musculaire statique?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">L&rsquo;\u00e9tirement\u00a0musculaire\u00a0statique\u00a0consiste\u00a0\u00e0 adopter\u00a0une\u00a0position qui allonge un muscle\u00a0sp\u00e9cifique,\u00a0ce\u00a0qui\u00a0vous\u00a0donne\u00a0la sensation que le muscle\u00a0est\u00a0\u00e9tir\u00e9. Les\u00a0\u00e9tirements\u00a0statiques\u00a0sont\u00a0effectu\u00e9s\u00a0par les\u00a0athl\u00e8tes\u00a0et la population\u00a0en\u00a0g\u00e9n\u00e9ral\u00a0et\u00a0sont fr\u00e9quemment\u00a0prescrits\u00a0par les\u00a0<\/span><a href=\"https:\/\/amsclinic.ca\/fr\/therapeutes\/physiotherapie\/\"><span style=\"font-weight: 400;\">physioth\u00e9rapeutes<\/span><\/a><span style=\"font-weight: 400;\">\u00a0\u00e0 la suite de\u00a0diverses\u00a0blessures\u00a0musculosquelettiques.\u00a0<\/span><\/p>\n<p>[\/et_pb_text][et_pb_image src=\u00a0\u00bb\/\/i3.wp.com\/amsclinic.ca\/wp-content\/uploads\/2021\/08\/unnamed.jpg\u00a0\u00bb title_text=\u00a0\u00bbunnamed\u00a0\u00bb _builder_version=\u00a0\u00bb4.9.7&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb][\/et_pb_image][et_pb_text _builder_version=\u00a0\u00bb4.9.7&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb hover_enabled=\u00a0\u00bb0&Prime; sticky_enabled=\u00a0\u00bb0&Prime;]<\/p>\n<h2><b>Pourquoi faire des \u00e9tirements statiques<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Les justifications standard\u00a0donn\u00e9es\u00a0pour faire\u00a0r\u00e9guli\u00e8rement\u00a0des\u00a0\u00e9tirements\u00a0statiques\u00a0sont\u00a0qu&rsquo;ils\u00a0:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li>\n<h3><span style=\"font-weight: 400;\">aident \u00e0 am\u00e9liorer la flexibilit\u00e9 des muscles et des tendons\u00a0<\/span><\/h3>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span style=\"font-weight: 400;\">am\u00e9liorent les performances athl\u00e9tiques\u00a0<\/span><\/h3>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span style=\"font-weight: 400;\">r\u00e9duisent les douleurs post-exercices et, plus important encore, les \u00e9tirements statiques pr\u00e9tendument\u00a0<\/span><\/h3>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span style=\"font-weight: 400;\">r\u00e9duire le risque de blessures futures.\u00a0<\/span><\/h3>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><b>L&rsquo;\u00e9tirement statique r\u00e9duit les risque de blessures, est-ce vrai?\u00a0<\/b><\/h2>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Il existe certaines preuves que l&rsquo;\u00e9tirement statique am\u00e9liore la flexibilit\u00e9 et l&rsquo;amplitude des mouvements, mais plusieurs \u00e9tudes d\u00e9montrent que ces am\u00e9liorations sont de courte dur\u00e9e, environ 30 minutes (de\u00a0Weijer\u00a0et al. 2003, Ford et al. 2007). Une revue de la litt\u00e9rature sur l&rsquo;\u00e9tirement de la cuisse conclut que plusieurs semaines d&rsquo;\u00e9tirement statique entra\u00eenent des am\u00e9liorations de la flexibilit\u00e9 et une augmentation de l&rsquo;amplitude des mouvements (Decoster\u00a0et al., 2005).\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">L&rsquo;hypoth\u00e8se automatique peut \u00eatre que ces am\u00e9liorations r\u00e9sultent d&rsquo;un allongement des fibres musculaires et des tendons.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Par contre, une \u00e9tude a non seulement mesur\u00e9 les changements d&rsquo;amplitude de mouvement, mais a analys\u00e9 les effets d&rsquo;un programme d&rsquo;\u00e9tirement statique de six semaines sur le muscle du mollet et la longueur des fibres du tendon d&rsquo;Achille (Konrad et al. 2014). Bien que des am\u00e9liorations significatives de l&rsquo;amplitude de mouvement aient \u00e9t\u00e9 r\u00e9alis\u00e9es, la longueur des fibres musculaires n&rsquo;ont pas \u00e9t\u00e9 modifi\u00e9s.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Les auteurs \u00e9mettent l&rsquo;hypoth\u00e8se que les am\u00e9liorations de l&rsquo;amplitude de mouvement ne sont donc pas reli\u00e9es \u00e0 un allongement des fibres musculaires. Cependant, l&rsquo;augmentation de la flexibilit\u00e9 peut \u00eatre due \u00e0 des adaptations des terminaisons nerveuses, permettant une tol\u00e9rance accrue \u00e0 la sensation de l&rsquo;\u00e9tirement. Peut-\u00eatre que les danseurs, les gymnastes et ceux qui pratiquent le yoga qui s&rsquo;\u00e9tirent r\u00e9guli\u00e8rement peuvent progressivement s&rsquo;\u00e9tirer davantage parce qu&rsquo;ils ont moins de douleur en s&rsquo;\u00e9tirant ou peuvent simplement tol\u00e9rer plus de douleur.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">En conclusion, si on se base sur les derni\u00e8res \u00e9tudes scientifiques, nous pouvons conclure que l&rsquo;\u00e9tirement statique n&rsquo;est pas efficace pour r\u00e9duire le risque de blessures.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>R\u00e9duire les risques de blessure avec la musculation excentrique<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Des exercices appropri\u00e9s d&rsquo;\u00e9chauffement et de musculation excentrique r\u00e9duisent consid\u00e9rablement le risque de blessure et am\u00e9liorent la r\u00e9cup\u00e9ration apr\u00e8s des blessures musculaires et tendineuses.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Voici quelques exemples de musculation excentrique\u00a0:<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>[\/et_pb_text][et_pb_image src=\u00a0\u00bb\/\/i3.wp.com\/amsclinic.ca\/wp-content\/uploads\/2021\/08\/unnamed-1.jpg\u00a0\u00bb title_text=\u00a0\u00bbunnamed-1&Prime; _builder_version=\u00a0\u00bb4.9.7&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb][\/et_pb_image][et_pb_text _builder_version=\u00a0\u00bb4.9.7&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb]<\/p>\n<p><span style=\"font-weight: 400;\">Malgr\u00e9 la popularit\u00e9 croissante des \u00e9tirements statiques au cours des derni\u00e8res d\u00e9cennies, les entra\u00eeneurs personnels, les <\/span><a href=\"https:\/\/amsclinic.ca\/fr\/therapeutes\/physiotherapie\/\"><span style=\"font-weight: 400;\">physioth\u00e9rapeutes<\/span><\/a><span style=\"font-weight: 400;\"> et la <\/span><a href=\"https:\/\/amsclinic.ca\/fr\/therapeutes\/medecine-sportive\/\"><span style=\"font-weight: 400;\">m\u00e9decine sportive<\/span><\/a><span style=\"font-weight: 400;\"> doivent tenir compte des preuves accablantes que les \u00e9tirements statiques peuvent ne pas \u00eatre un moyen efficace de\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">am\u00e9liorer la flexibilit\u00e9 musculaire et tendineuse\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">am\u00e9liorer les performances sportives\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">r\u00e9duire les douleurs post-exercices et surtout, les \u00e9tirements statiques ne sont pas efficaces pour r\u00e9duire le risque de blessures futures.\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><b>Les \u00e9tirements dynamiques, une alternative<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Contrairement aux \u00e9tirements statiques, les \u00e9tirements dynamiques et le renforcement excentrique peuvent r\u00e9duire le risque de blessure et am\u00e9liorer les performances sportives. Les \u00e9tudes futures devraient se concentrer sur les effets des \u00e9tirements dynamiques et des \u00e9chauffements simulant l&rsquo;activit\u00e9 ou le sport r\u00e9el.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Des exemples d\u2019\u00e9tirement dynamique:<\/b><\/h2>\n<h3><b>Extension du genou excentrique: Minisquat quadriceps \u00e0 double jambe<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Debout, pliez lentement les genoux pendant 3 \u00e0 5 secondes. Ensuite, \u00e9tendez rapidement les genoux.\u00a0 Portez plus de poids sur le genou affect\u00e9 lorsque vous vous penchez selon la tol\u00e9rance.<\/span><\/p>\n<p>[\/et_pb_text][et_pb_image src=\u00a0\u00bb\/\/i3.wp.com\/amsclinic.ca\/wp-content\/uploads\/2021\/08\/unnamed.png\u00a0\u00bb title_text=\u00a0\u00bbunnamed\u00a0\u00bb _builder_version=\u00a0\u00bb4.9.7&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb][\/et_pb_image][et_pb_text _builder_version=\u00a0\u00bb4.9.7&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb]<\/p>\n<h3><b>Extension du genou excentrique\u00a0: abaissement.\u00a0\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Asseyez-vous avec une petite serviette roul\u00e9e sous le genou. \u00c9tendre le genou.\u00a0 Baisser lentement pendant 3 \u00e0 5 secondes<\/span><\/p>\n<p>[\/et_pb_text][et_pb_image src=\u00a0\u00bb\/\/i3.wp.com\/amsclinic.ca\/wp-content\/uploads\/2021\/08\/unnamed-1.png\u00a0\u00bb title_text=\u00a0\u00bbunnamed-1&Prime; _builder_version=\u00a0\u00bb4.9.7&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Il existe de nombreuses id\u00e9es re\u00e7ues et mythes sur l\u2019\u00e9tirement musculaire statique. Le but de\u00a0ce\u00a0blog\u00a0est\u00a0de\u00a0d\u00e9montrer\u00a0comment les \u00e9tudes\u00a0scientifiques\u00a0\u00e0\u00a0ce\u00a0jour\u00a0r\u00e9futent\u00a0toutes\u00a0ces\u00a0hypoth\u00e8ses\u00a0sur les\u00a0bienfaits\u00a0des\u00a0\u00e9tirements\u00a0statiques. Je\u00a0vais\u00a0\u00e9galement\u00a0essayer de\u00a0proposer\u00a0des options alternatives\u00a0fond\u00e9es\u00a0sur des\u00a0preuves\u00a0\u00e0\u00a0l&rsquo;\u00e9tirement\u00a0statique.\u00a0 &nbsp; Qu\u2019est-ce que l\u2019\u00e9tirement musculaire statique? L&rsquo;\u00e9tirement\u00a0musculaire\u00a0statique\u00a0consiste\u00a0\u00e0 adopter\u00a0une\u00a0position qui allonge un muscle\u00a0sp\u00e9cifique,\u00a0ce\u00a0qui\u00a0vous\u00a0donne\u00a0la sensation que le muscle\u00a0est\u00a0\u00e9tir\u00e9. Les\u00a0\u00e9tirements\u00a0statiques\u00a0sont\u00a0effectu\u00e9s\u00a0par les\u00a0athl\u00e8tes\u00a0et la population\u00a0en\u00a0g\u00e9n\u00e9ral\u00a0et\u00a0sont fr\u00e9quemment\u00a0prescrits\u00a0par les\u00a0physioth\u00e9rapeutes\u00a0\u00e0 la suite de\u00a0diverses\u00a0blessures\u00a0musculosquelettiques.\u00a0Pourquoi faire des \u00e9tirements statiques Les justifications standard\u00a0donn\u00e9es\u00a0pour [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":9605,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","_mbp_gutenberg_autopost":false,"footnotes":""},"categories":[12],"tags":[],"ppma_author":[80],"class_list":["post-9602","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","author-rich-mo-physio-1"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Les alternatives \u00e0 l\u2019\u00e9tirement statique pour les sportifs - AMS Clinic<\/title>\n<meta name=\"description\" content=\"Il existe de nombreuses id\u00e9es re\u00e7ues et mythes sur l\u2019\u00e9tirement musculaire statique. Le but de ce blog est de proposer des options alternatives fond\u00e9es sur des preuves \u00e0 l&#039;\u00e9tirement statique.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/amsclinic.ca\/fr\/blog\/alternatives-etirement-statique\/\" \/>\n<meta property=\"og:locale\" content=\"fr_CA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Les alternatives \u00e0 l\u2019\u00e9tirement statique pour les sportifs - AMS Clinic\" \/>\n<meta property=\"og:description\" content=\"Il existe de nombreuses id\u00e9es re\u00e7ues et mythes sur l\u2019\u00e9tirement musculaire statique. 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