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Stay fit during your injury!

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Your injury is healed, you think back to competition. Unfortunately, this is impossible! Your lack of fitness stopping you! Unless you have taken care to keep fit during your injury!

Please note, your physical condition is declining fast!

Studies show that the adaptations of the heart muscle and disappear quickly in the absence of training. After 3 to 4 days of inactivity, muscle chemical plants called "mitochondria" reduce their ability to burn energy. The maximum heart rate decreases after about ten days without exercise! An athlete who stops the sport but continues his daily life becomes sedentary in 3 months. Whether to stay in a bed in the hospital, he need only three weeks to disappear the benefit of many years of practice.

Discover all the benefits of physical maintenance

It is nature that gives the rhythm of the human body repairs. Keeping fit, you can take the day when healing is complete. This is the best way to save time! Occupied by a suitable program, you keep the morale, you're angry with your doctor! Your abdominal famous chocolate bar from becoming more foam! You keep the line. Far from impairing healing your injury, well proportioned stress on the injured area

Learn how to keep fit!

If you are injured in a leg, you can do weight training arms and torso. Thus, you will be more tough on the contacts, you run better because your legs will build on a secured area. By linking high reps with light weights, you can manage even to stimulate the functioning of the heart! Therefore, these "fitness trail" is also called "muscle jogging."

braking weight training to prevent muscle soreness

Suffered an ankle sprain, many strength exercises of the lower limbs without support is recommended. On a "quadriceps chair" or a "hamstring bench", it is possible to mount with 2 legs and a heavy load to slow its descent with a single. This braking work reproduces muscle constraints to the amortization of each stride. It is particularly effective against aches at the resumption of the race.

Shortly after trauma to the upper limbs, jogging is not possible because of the shaking of the arms or balance. You can more easily make back right bike or stepper. Climb the stairs and down ... actively lift, is artfully integrated into your program.

Lying on your bed you can imagine and relive your various game actions. The

Dissociate to progress

The maintenance concept of the physical condition of the injured athlete allows to dissociate the "mechanical stress on the wound" and "muscular chemical stress." This is how we manage to make it compatible "re-education" and "training".

Rehabilitation and training

If you have access to a gym or your physical therapist has a full cardio equipment, it is ideal! You have access to other simulators such as bicycle arms, steppers, rowers and the ellipteurs. It is possible to refine a real escalation. The arm allows cycling to really seek the heart despite lower limb immobilized! On stepper you can "sprinter" no violent stretch your muscles. The ├ęllipteur the movement looks more more the gesture of running! You can gradually reintroduce jogging through the treadmill. On all these devices and running, you work more intensely all muscle energy production systems.

The fate of rehabilitation physiotherapy practice. It is practiced life-size field. Initially the exercises are scheduled and stopped at the onset of fatigue so as not to trap the coordination of the player. At first the movements are performed at moderate speed and amplitudes and mechanical stress are similar to that of your sport. Not hunted, not crusaders, slalom, half turns and other education are on the menu. Footballers gradually reintroduce juggling, ball lines and strikes. The tennis gently takes his forehand, his backhand and service.

At first, your opponent is your friend ... he offers to work smoothly gesture planned in advance. Finally, the movement is performed at maximum power. ... Your friend becomes your opponent! It seeks to trap you or going to the contact. The effort continues even when you win the depletion: the competition!

Enjoy your injury!

You understood an injury, it is an opportunity to take a structured preparation away from the turbulence of the calendar. All exercise program ranges are: general muscle strengthening, stretching, and cardiac work load of the most powerful energy systems. The same technique is worked. Thus, when to resume after this training, it is common that your form is better than the time of injury!

Doctor St├ęphane CASCUA. - 17 f├ęvrier 2011.

Conflicts of interest: the author or authors have no conflicts of interest concerning the data published in this article.

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The Iroman lack of iron, the other sports too!

Doctor St├ęphane CASCUA.

Iron is essential to your health and performance. It is a central component of hemoglobin. The latter is contained in red blood cells and gives it color. It is the iron that captures oxygen when blood passes through the lungs. It carries the precious gas to muscles. When they arrived, it drops its cargo which then allows the burning of energy substances and muscle contraction.

When you run or when you jump, your heels hit the ground and the fat pad of the foot of the plant is crushed. It is through many blood vessels. These red blood cells burst and release their hemoglobin. Iron is released into the blood and pass into urine.

Muscle contains a twin sister of hemoglobin, myoglobin. The latter also contains a lot of iron which sets some oxygen. This small local reserve allows starting the contraction before the blood vessels do not provide the necessary complement. When you experience aches, your muscle membranes are victims of micro-fissures. Myoglobin and iron leaves the muscle and gaining the blood. The precious metal is eliminated in the urine.

When you make an effort, the majority of blood flow is directed towards your muscles. There remains very little to the digestive tract and the bladder wall. These organs suffer from lack of oxygen and are shaken with every stride. Small areas are damaged and start to bleed. Red blood cells and iron are lost in the feces and in urine.

You enter the assiduous why athletes often lack iron, especially if they do not take care to concoct "menus and recipes" adapted. Sports are even more concerned since all these iron losses are added the massive elimination of blood during menstruation!

That is why it is good to occasionally perform a blood test to assess the stock in body iron. This levy is necessary when it comes to review a state of fatigue. It unnecessary to dose iron in the blood because the body is able to keep within the limits of normal while the reserves are at their lowest! It is necessary to measure levels of "serum ferritin" because this structure is the storage form of iron.

The bone is strengthened or crack in contact sports

Doctor St├ęphane CASCUA.

Each sports movement constitutes a solicitation for the bone structure. At each reception process, the tibia runner undergoes vibratory impacts. Unrolling not, the hiker twists slightly small bone in his foot. Even the body-builders, powerfully contracting its muscles, pulls on his bone.

Each strain injures a little bone of sports. Fortunately, during the rest period, the bone trying to rebuild. If time allows, if they bring him the necessary food, it is repaired! It reconstructs even louder than before as if to prepare for new mechanical attacks. This phenomenon is called by coaches cycle decompensation / overcompensation. This process has been described in many body organs and functions: muscle, stock energy, hormones, etc. It is a key driver of growth.

Thus, it was shown that the well-trained marathoner had stronger bones than sedentary. Indeed, its more dense bone structure, higher in fiber and calcium. In addition, the microscopic architecture of the bone is perfectly oriented along the axis of mechanical stresses.

Indeed, the chemical structure of the bone is comparable to reinforced concrete. The protein network is the steel rods. Calcium is comparable to concrete mired these metal axes. At the hip and pelvis direction of the bone structure is very characteristic. On a radiograph, it is found that the fibers leave the femur, the thigh bone, tilt in, come from hip to withstand the weight of the body resting on the hips. The lines of force from the right leg and left leg meet in the middle of the basin and support each other in the manner of the nave of a church.

Physical activity associated with a sufficiently high protein diet, vitamin D and calcium is a great engine of bone construction. This cocktail is particularly useful to hinge periods of life. During growth, it is necessary to eat 4-5 dairy products every day to build strong bones. It should also move: it is essential to practice a sport requiring the running and jumping at least 3 times a week for 30 minutes. In the absence of impact, bones harden less. It has been shown that a young competitive swimmer had lower bone density than sedentary because he was deprived of gravity during those long hours of pool training. In addition, bone densification stops 25 years. At this age you have made up your bone capital for life!

In adulthood, sport reinforces very hard bone and the amount of calcium necessary for the maintenance of bone is still debated. In case of fracture, the rest of the broken area needed a few weeks to allow to "ensnare" the broken area. In addition, gradually increasing mechanical stress are indispensable to "mechanize" the callus. Again, they help to guide the fabric of the bone in the center of the constraints to prepare him for his mission. An increase in calcium intake in consolidation period is proposed by some doctors without that interest has been really shown.

After menopause, the bone structure is gradually degraded to make the brittle bones is osteoporosis. Ladies, remember, your resistance to hip fracture depends on your diet and your sport for 25 years! If physical activity after menopause can no longer denser bones, reduces the loss of bone tissue. So it is advisable to go see jumping around or jog. It is also good to make the soft gym to maintain bone strength to strength. To make the most of this stimulation, it is again necessary to take 4-5 dairy products daily. It should also go out every day to enjoy the sun and make the vitamin D essential for the absorption and calcium binding. Fresh coordinating sports such as Thai Chi or "balance workshops" have proven effective in reducing the risk of falls and fractures.

If the sporting activity is excessive, the micro-cracks caused by impacts on the bones fail to consolidate over the rest. Rather, these lesions worsen in the next workout. Finally the splits right through bone, it breaks without any violent trauma. It is the stress fracture. In a postmenopausal woman, it was demonstrated that 6 hours of sport load per week may be sufficient to break insidiously bones. Among younger adults, this type of injury is favored by dietary deficiencies and hormonal disorders. Lack of calcium, vitamin D and protein alters the rebuild bone victim of microcracks in the exercise. Insufficiency sex hormones reduces the stimulation microscopic chemical plants be responsible for the synthesis of bone tissue. Functional changes occur when the deep depletion of the body. That kind of burnout is most often diagnosed in women because it causes menstrual irregularities and a cessation of menses. The victim is found in a state of "early menopause". In humans this hormone suffering is more insidious but it exists and its effects on bone density are comparable. The sports overwork cocktail, dietary deficiencies and disappearance of rules typically found in young women anorexic. Faced with a stress fracture, the sports physician must remain vigilant. It should not simply treat a "bone". It has an obligation to support a whole person, he is responsible for seeking overtraining or behavioral disorders.



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