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.jeg-elementor-kit.jkit-postlist article a .jkit-postlist-title{font-size:var( --e-global-typography-text-font-size );line-height:var( --e-global-typography-text-line-height );}.elementor-486 .elementor-element.elementor-element-10b8662f{margin-top:0px;margin-bottom:30px;}.elementor-486 .elementor-element.elementor-element-53bb6c6 .elementor-heading-title{font-size:var( --e-global-typography-89f2761-font-size );line-height:var( --e-global-typography-89f2761-line-height );}.elementor-486 .elementor-element.elementor-element-25b5e1d1 .jeg-elementor-kit.jkit-categorylist .category-list-item > a{font-size:var( --e-global-typography-text-font-size );line-height:var( --e-global-typography-text-line-height );}}@media(max-width:767px){.elementor-486 .elementor-element.elementor-element-4dd30bcf{padding:50px 10px 50px 10px;}.elementor-486 .elementor-element.elementor-element-7bcd255c .jeg-elementor-kit.jkit-post-date .post-date, .elementor-486 .elementor-element.elementor-element-7bcd255c 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.elementor-element.elementor-element-7f32c850 .jeg-elementor-kit.jkit-post-terms .post-terms, .elementor-486 .elementor-element.elementor-element-7f32c850 .jeg-elementor-kit.jkit-post-terms .term-list, .elementor-486 .elementor-element.elementor-element-7f32c850 .jeg-elementor-kit.jkit-post-terms .term-list a{font-size:var( --e-global-typography-accent-font-size );line-height:var( --e-global-typography-accent-line-height );}.elementor-486 .elementor-element.elementor-element-7c06617c.elementor-column > .elementor-widget-wrap{justify-content:flex-start;}.elementor-486 .elementor-element.elementor-element-227d6ad0{margin:0px 10px calc(var(--kit-widget-spacing, 0px) + -13px) 0px;}.elementor-486 .elementor-element.elementor-element-6206251e{margin-top:0px;margin-bottom:20px;}.elementor-486 .elementor-element.elementor-element-32a0fc41 > .elementor-element-populated{padding:20px 20px 20px 20px;}.elementor-486 .elementor-element.elementor-element-65d1b89e .elementor-heading-title{font-size:var( --e-global-typography-89f2761-font-size );line-height:var( --e-global-typography-89f2761-line-height );}.elementor-486 .elementor-element.elementor-element-182cc39 .jeg-elementor-kit.jkit-postlist article a .jkit-postlist-title{font-size:var( --e-global-typography-text-font-size );line-height:var( --e-global-typography-text-line-height );}.elementor-486 .elementor-element.elementor-element-10b8662f{margin-top:0px;margin-bottom:20px;}.elementor-486 .elementor-element.elementor-element-545e2ab2 > .elementor-element-populated{padding:20px 20px 20px 20px;}.elementor-486 .elementor-element.elementor-element-53bb6c6 .elementor-heading-title{font-size:var( --e-global-typography-89f2761-font-size );line-height:var( --e-global-typography-89f2761-line-height );}.elementor-486 .elementor-element.elementor-element-25b5e1d1 .jeg-elementor-kit.jkit-categorylist .category-list-item > a{font-size:var( --e-global-typography-text-font-size );line-height:var( --e-global-typography-text-line-height );}}.elementor-element.elementor-element-3be87a89 .jeg-elementor-kit.jkit-social-share .social-share-list > li a { margin-left:auto; margin-right: auto; }@media (max-width: 1024px) {.elementor-element.elementor-element-3be87a89 .jeg-elementor-kit.jkit-social-share .social-share-list > li a { margin-left: auto; margin-right: unset; } }@media (max-width: 767px) {.elementor-element.elementor-element-3be87a89 .jeg-elementor-kit.jkit-social-share .social-share-list > li a { margin-left: auto; margin-right: unset; } }<\/style>\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"486\" class=\"elementor elementor-486\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4dd30bcf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4dd30bcf\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7515ee4e\" data-id=\"7515ee4e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-29a58565 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"29a58565\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-6d1f4876\" data-id=\"6d1f4876\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-57f4e17c elementor-widget__width-auto elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"57f4e17c\" data-element_type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-calendar-alt\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M148 288h-40c-6.6 0-12-5.4-12-12v-40c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v40c0 6.6-5.4 12-12 12zm108-12v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm96 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm-96 96v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm-96 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm192 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm96-260v352c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V112c0-26.5 21.5-48 48-48h48V12c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v52h128V12c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v52h48c26.5 0 48 21.5 48 48zm-48 346V160H48v298c0 3.3 2.7 6 6 6h340c3.3 0 6-2.7 6-6z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7bcd255c elementor-widget__width-auto elementor-widget elementor-widget-jkit_post_date\" data-id=\"7bcd255c\" data-element_type=\"widget\" data-widget_type=\"jkit_post_date.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-date jeg_module___6a20beae622f8\" ><p class=\"post-date \">7 septembre 2025<\/p><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bf04497 elementor-widget__width-auto elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"bf04497\" data-element_type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-folder-open\" viewBox=\"0 0 576 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M527.9 224H480v-48c0-26.5-21.5-48-48-48H272l-64-64H48C21.5 64 0 85.5 0 112v288c0 26.5 21.5 48 48 48h400c16.5 0 31.9-8.5 40.7-22.6l79.9-128c20-31.9-3-73.4-40.7-73.4zM48 118c0-3.3 2.7-6 6-6h134.1l64 64H426c3.3 0 6 2.7 6 6v42H152c-16.8 0-32.4 8.8-41.1 23.2L48 351.4zm400 282H72l77.2-128H528z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-657a85c7 elementor-widget__width-auto elementor-widget elementor-widget-jkit_post_terms\" data-id=\"657a85c7\" data-element_type=\"widget\" data-widget_type=\"jkit_post_terms.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-terms jeg_module__1_6a20beae626b6\" ><span class=\"post-terms\"><span class=\"term-list \">Blessures<\/span><\/span><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24ea5adb elementor-widget elementor-widget-jkit_post_title\" data-id=\"24ea5adb\" data-element_type=\"widget\" data-widget_type=\"jkit_post_title.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-title jeg_module__2_6a20beae62ce9\" ><h2 class=\"post-title style-color \">Gu\u00e9rir d&rsquo;une entorse : bonnes pratiques et retour d&rsquo;exp\u00e9rience<\/h2><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7ffe15e3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7ffe15e3\" data-element_type=\"section\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-7cb2a6cf\" data-id=\"7cb2a6cf\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7b2348c7 elementor-widget elementor-widget-heading\" data-id=\"7b2348c7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Gu\u00e9rir d\u2019une entorse : bonnes pratiques et retour d\u2019exp\u00e9rience<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-15758e10 elementor-widget elementor-widget-text-editor\" data-id=\"15758e10\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2 data-start=\"301\" data-end=\"744\">Retour d&rsquo;exp\u00e9rience<\/h2><p data-start=\"301\" data-end=\"744\">Il y a 4 mois, pendant une comp\u00e9tition, je me suis tordu la cheville. La douleur a \u00e9t\u00e9 imm\u00e9diate et l\u2019enflure est rest\u00e9e visible pendant un mois. Malgr\u00e9 cela, j\u2019ai repris la course d\u00e8s le surlendemain. J&rsquo;ai beaucoup mobilis\u00e9 ma cheville (proprioception et mobilit\u00e9) pour \u00e9viter qu&rsquo;elle s&rsquo;enraidisse. Avec cette approche, ma cheville est revenue \u00e0 100 % apr\u00e8s environ deux mois, et aujourd\u2019hui elle ne me pose plus aucun probl\u00e8me.<\/p><h2 data-start=\"301\" data-end=\"744\">Identifier les diff\u00e9rents grades d&rsquo;entorse<\/h2><p>Pour mieux comprendre, il est utile de conna\u00eetre les grades d\u2019entorse :<\/p><p>Grade 1 : \u00e9tirement l\u00e9ger du ligament, douleur mod\u00e9r\u00e9e, peu de gonflement, reprise rapide possible.<\/p><p>Grade 2 : d\u00e9chirure partielle, douleur plus importante, gonflement notable, g\u00eane fonctionnelle, r\u00e9cup\u00e9ration plus longue.<\/p><p>Grade 3 : rupture compl\u00e8te, instabilit\u00e9 majeure, gonflement et h\u00e9matome important, arr\u00eat prolong\u00e9, parfois chirurgie.<\/p><p>D\u2019apr\u00e8s mes sympt\u00f4mes (gonflement pendant un mois, douleurs en d\u00e9vers et sur des sorties un peu longues, mais pas de douleur \u00e0 plat), mon entorse correspondait probablement \u00e0 un grade 2, mod\u00e9r\u00e9.<\/p><p data-start=\"2024\" data-end=\"2354\">\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5799efc elementor-widget elementor-widget-text-editor\" data-id=\"5799efc\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2 data-start=\"1374\" data-end=\"1466\">Protocole <strong data-start=\"1400\" data-end=\"1416\">PEACE &amp; LOVE<\/strong><\/h2><p data-start=\"1374\" data-end=\"1466\">Aujourd\u2019hui, le protocole\u00a0<strong data-start=\"1400\" data-end=\"1416\">PEACE &amp; LOVE<\/strong>\u00a0est recommand\u00e9 pour optimiser la r\u00e9cup\u00e9ration, je vous le d\u00e9taille ici :<\/p><ul data-start=\"1467\" data-end=\"2022\"><li data-start=\"1467\" data-end=\"1705\"><p data-start=\"1469\" data-end=\"1705\"><strong data-start=\"1469\" data-end=\"1478\">PEACE<\/strong>\u00a0(imm\u00e9diat, 1 \u00e0 3 jours) : Protection de la cheville, \u00c9l\u00e9vation pour r\u00e9duire l\u2019\u0153d\u00e8me, \u00e9viter les anti-inflammatoires, Compression avec bandage ou chevill\u00e8re, Education pour comprendre comment bouger sans aggraver la blessure.<\/p><\/li><li data-start=\"1706\" data-end=\"2022\"><p data-start=\"1708\" data-end=\"2022\"><strong data-start=\"1708\" data-end=\"1716\">LOVE<\/strong>\u00a0(d\u00e8s que douleur et gonflement diminuent, apr\u00e8s PEACE) : Load (reprise progressive de la charge), Optimism (attitude positive), Vascularisation (activit\u00e9 l\u00e9g\u00e8re comme v\u00e9lo, natation ou marche pour stimuler la circulation), Exercise (mobilit\u00e9, renforcement et proprioception pour restaurer la stabilit\u00e9).<\/p><\/li><\/ul><h2>En conclusion<\/h2><p data-start=\"2024\" data-end=\"2354\">M\u00eame une entorse mod\u00e9r\u00e9e peut sembler longue \u00e0 gu\u00e9rir, surtout quand on aime courir. Mais <strong data-start=\"2128\" data-end=\"2208\">en mobilisant la cheville d\u00e8s que possible et en suivant un protocole adapt\u00e9<\/strong>, la stabilit\u00e9 et la confiance reviennent. Avec patience et progression, le plaisir de courir revient toujours \u2014 et souvent plus fort qu\u2019avant !\u00a0<\/p><p data-start=\"2024\" data-end=\"2354\"><em>Caroline<\/em> de l&rsquo;\u00e9quipe \ud83c\udf43<strong>Feuille de Route \ud83c\udf43<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-a7b99dc\" data-id=\"a7b99dc\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4039c51d elementor-widget elementor-widget-jkit_post_featured_image\" data-id=\"4039c51d\" data-element_type=\"widget\" data-widget_type=\"jkit_post_featured_image.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-featured-image jeg_module__3_6a20beae634ba\" ><div class=\"post-featured-image \"><a href=\"https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/entries_covers_zTf3YtJP8ufw87yjaWfMhZecC9i2_1757362563223_8E2A6DD6-7244-45CB-BAD4-F93AC8E56303_1_.jpg\"><img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"594\" src=\"https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/entries_covers_zTf3YtJP8ufw87yjaWfMhZecC9i2_1757362563223_8E2A6DD6-7244-45CB-BAD4-F93AC8E56303_1_-1024x760.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/entries_covers_zTf3YtJP8ufw87yjaWfMhZecC9i2_1757362563223_8E2A6DD6-7244-45CB-BAD4-F93AC8E56303_1_-1024x760.jpg 1024w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/entries_covers_zTf3YtJP8ufw87yjaWfMhZecC9i2_1757362563223_8E2A6DD6-7244-45CB-BAD4-F93AC8E56303_1_-300x223.jpg 300w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/entries_covers_zTf3YtJP8ufw87yjaWfMhZecC9i2_1757362563223_8E2A6DD6-7244-45CB-BAD4-F93AC8E56303_1_-768x570.jpg 768w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/entries_covers_zTf3YtJP8ufw87yjaWfMhZecC9i2_1757362563223_8E2A6DD6-7244-45CB-BAD4-F93AC8E56303_1_-1536x1139.jpg 1536w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/09\/entries_covers_zTf3YtJP8ufw87yjaWfMhZecC9i2_1757362563223_8E2A6DD6-7244-45CB-BAD4-F93AC8E56303_1_-2048x1519.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-36178133 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"36178133\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-6eb68eb8\" data-id=\"6eb68eb8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2f3c6441 elementor-widget__width-auto elementor-widget elementor-widget-text-editor\" data-id=\"2f3c6441\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Tags :<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7f32c850 elementor-widget__width-auto elementor-widget elementor-widget-jkit_post_terms\" data-id=\"7f32c850\" data-element_type=\"widget\" data-widget_type=\"jkit_post_terms.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-terms jeg_module__4_6a20beae6390c\" ><span class=\"post-terms\"><span class=\"term-list \">Blessures<\/span><\/span><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-7c06617c\" data-id=\"7c06617c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-227d6ad0 elementor-widget__width-auto elementor-widget elementor-widget-text-editor\" data-id=\"227d6ad0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Partagez :<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3be87a89 jkit-social-shape shape-rounded elementor-widget__width-auto elementor-widget elementor-widget-jkit_social_share\" data-id=\"3be87a89\" data-element_type=\"widget\" data-widget_type=\"jkit_social_share.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-social-share jeg_module__5_6a20beae63f78\" ><ul class=\"social-share-list\"><li class=\"elementor-repeater-item-0bd3f9c\" data-social=\"facebook\">\n\t\t\t\t<a href=\"#\" class=\"facebook social-icon\" aria-label=\"social-share\"><i aria-hidden=\"true\" class=\"jki jki-facebook-light\"><\/i><\/a>\n\t\t\t<\/li><li class=\"elementor-repeater-item-b753d57\" data-social=\"twitter\">\n\t\t\t\t<a href=\"#\" class=\"twitter social-icon\" aria-label=\"social-share\"><svg viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg><\/a>\n\t\t\t<\/li><li class=\"elementor-repeater-item-e5d540b\" data-social=\"instapaper\">\n\t\t\t\t<a href=\"#\" class=\"instapaper social-icon\" aria-label=\"social-share\"><i aria-hidden=\"true\" class=\"jki jki-instagram-1-light\"><\/i><\/a>\n\t\t\t<\/li><\/ul><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-54f680fe elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"54f680fe\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-6206251e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6206251e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-32a0fc41\" data-id=\"32a0fc41\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-65d1b89e elementor-widget elementor-widget-heading\" data-id=\"65d1b89e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Derniers articles<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-182cc39 elementor-widget elementor-widget-jkit_post_list\" data-id=\"182cc39\" data-element_type=\"widget\" data-widget_type=\"jkit_post_list.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-postlist layout-horizontal post-element jkit-pagination-disable jeg_module__6_6a20beae64c23\"  data-id=\"jeg_module__6_6a20beae64c23\" data-settings=\"{&quot;post_type&quot;:&quot;post&quot;,&quot;number_post&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:2,&quot;sizes&quot;:[]},&quot;post_offset&quot;:0,&quot;unique_content&quot;:&quot;disable&quot;,&quot;include_post&quot;:&quot;&quot;,&quot;exclude_post&quot;:&quot;&quot;,&quot;include_category&quot;:&quot;&quot;,&quot;exclude_category&quot;:&quot;&quot;,&quot;include_author&quot;:&quot;&quot;,&quot;include_tag&quot;:&quot;&quot;,&quot;exclude_tag&quot;:&quot;&quot;,&quot;post_tag&quot;:&quot;&quot;,&quot;tribe_events_cat&quot;:&quot;&quot;,&quot;sort_by&quot;:&quot;latest&quot;,&quot;pagination_mode&quot;:&quot;disable&quot;,&quot;pagination_loadmore_text&quot;:&quot;Load More&quot;,&quot;pagination_loading_text&quot;:&quot;Loading...&quot;,&quot;pagination_number_post&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:3,&quot;sizes&quot;:[]},&quot;pagination_scroll_limit&quot;:0,&quot;pagination_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;pagination_icon_position&quot;:&quot;before&quot;,&quot;sg_content_layout&quot;:&quot;horizontal&quot;,&quot;sg_content_image_enable&quot;:&quot;&quot;,&quot;sg_content_background_image_enable&quot;:&quot;&quot;,&quot;sg_content_icon_enable&quot;:&quot;&quot;,&quot;sg_content_icon&quot;:{&quot;value&quot;:&quot;fas fa-circle&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_meta_enable&quot;:&quot;yes&quot;,&quot;sg_content_meta_date_enable&quot;:&quot;yes&quot;,&quot;sg_content_meta_date_type&quot;:&quot;published&quot;,&quot;sg_content_meta_date_format&quot;:&quot;custom&quot;,&quot;sg_content_meta_date_format_custom&quot;:&quot;j F Y&quot;,&quot;sg_content_meta_date_icon&quot;:{&quot;value&quot;:&quot;fas fa-clock&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_meta_category_enable&quot;:&quot;&quot;,&quot;sg_content_meta_category_icon&quot;:{&quot;value&quot;:&quot;fas fa-tag&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_meta_position&quot;:&quot;bottom&quot;,&quot;sg_content_image_size_imagesize_size&quot;:&quot;medium&quot;,&quot;paged&quot;:1,&quot;class&quot;:&quot;jkit_post_list&quot;}\"><div class=\"jkit-block-container\"><div class=\"jkit-posts jkit-ajax-flag\">\n            <article class=\"jkit-post post-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/2025\/10\/23\/la-notion-de-denivele-en-trail\/\" >\n                    \n                    <div class=\"jkit-postlist-content\"><span class=\"jkit-postlist-title\">La notion de d\u00e9nivel\u00e9 en trail<\/span><div class=\"meta-lists\"><span class=\"meta-date\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-clock\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256,8C119,8,8,119,8,256S119,504,256,504,504,393,504,256,393,8,256,8Zm92.49,313h0l-20,25a16,16,0,0,1-22.49,2.5h0l-67-49.72a40,40,0,0,1-15-31.23V112a16,16,0,0,1,16-16h32a16,16,0,0,1,16,16V256l58,42.5A16,16,0,0,1,348.49,321Z\"><\/path><\/svg>23 octobre 2025<\/span> <\/div><\/div>\n                <\/a>\n            <\/article><article class=\"jkit-post post-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/2025\/10\/23\/la-franco-suisse-105-km-utmj\/\" >\n                    \n                    <div class=\"jkit-postlist-content\"><span class=\"jkit-postlist-title\">La Franco-Suisse (105 km, UTMJ)<\/span><div class=\"meta-lists\"><span class=\"meta-date\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-clock\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256,8C119,8,8,119,8,256S119,504,256,504,504,393,504,256,393,8,256,8Zm92.49,313h0l-20,25a16,16,0,0,1-22.49,2.5h0l-67-49.72a40,40,0,0,1-15-31.23V112a16,16,0,0,1,16-16h32a16,16,0,0,1,16,16V256l58,42.5A16,16,0,0,1,348.49,321Z\"><\/path><\/svg>23 octobre 2025<\/span> <\/div><\/div>\n                <\/a>\n            <\/article>\n        <\/div><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-10b8662f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"10b8662f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-545e2ab2\" data-id=\"545e2ab2\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-53bb6c6 elementor-widget elementor-widget-heading\" data-id=\"53bb6c6\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Cat\u00e9gorie<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-25b5e1d1 elementor-widget elementor-widget-jkit_category_list\" data-id=\"25b5e1d1\" data-element_type=\"widget\" data-widget_type=\"jkit_category_list.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-categorylist layout-vertical jeg_module__7_6a20beae678f0\" ><div class=\"jkit-category category-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/category\/trail\/\">\n                    <span class=\"icon-list\"><i aria-hidden=\"true\" class=\"jki jki-dot-circle-solid\"><\/i><\/span>\n                    <div class=\"jkit-categorylist-content\">Trail<\/div>\n                <\/a>\n            <\/div><div class=\"jkit-category category-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/category\/techniques\/\">\n                    <span class=\"icon-list\"><i aria-hidden=\"true\" class=\"jki jki-dot-circle-solid\"><\/i><\/span>\n                    <div class=\"jkit-categorylist-content\">Techniques de course<\/div>\n                <\/a>\n            <\/div><div class=\"jkit-category category-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/category\/renforcement-musculaire\/\">\n                    <span class=\"icon-list\"><i aria-hidden=\"true\" class=\"jki jki-dot-circle-solid\"><\/i><\/span>\n                    <div class=\"jkit-categorylist-content\">Renforcement musculaire<\/div>\n                <\/a>\n            <\/div><div class=\"jkit-category category-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/category\/etirements\/\">\n                    <span class=\"icon-list\"><i aria-hidden=\"true\" class=\"jki jki-dot-circle-solid\"><\/i><\/span>\n                    <div class=\"jkit-categorylist-content\">Etirements<\/div>\n                <\/a>\n            <\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-533dce3a elementor-widget elementor-widget-jkit_post_comment\" data-id=\"533dce3a\" data-element_type=\"widget\" data-widget_type=\"jkit_post_comment.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-comment jeg_module__8_6a20beae6804a\" ><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Il y a 4 mois, pendant une comp\u00e9tition, je me suis tordu la cheville. La douleur a \u00e9t\u00e9 imm\u00e9diate et l\u2019enflure est rest\u00e9e visible pendant un mois. Malgr\u00e9 cela, j\u2019ai repris la course d\u00e8s le surlendemain. J\u2019ai beaucoup mobilis\u00e9 ma cheville (proprioception et mobilit\u00e9) pour \u00e9viter qu\u2019elle s\u2019enraidisse. Avec cette approche, ma cheville est revenue \u00e0 100 % apr\u00e8s environ deux mois, et aujourd\u2019hui elle ne me pose plus aucun probl\u00e8me.<\/p>\n<p>Pour mieux comprendre, il est utile de conna\u00eetre les grades d\u2019entorse :<\/p>\n<p>Grade 1 : \u00e9tirement l\u00e9ger du ligament, douleur mod\u00e9r\u00e9e, peu de gonflement, reprise rapide possible.<\/p>\n","protected":false},"author":1,"featured_media":488,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_price":"","_stock":"","_tribe_ticket_header":"","_tribe_default_ticket_provider":"","_ticket_start_date":"","_ticket_end_date":"","_tribe_ticket_show_description":"","_tribe_ticket_show_not_going":false,"_tribe_ticket_use_global_stock":"","_tribe_ticket_global_stock_level":"","_global_stock_mode":"","_global_stock_cap":"","_tribe_rsvp_for_event":"","_tribe_ticket_going_count":"","_tribe_ticket_not_going_count":"","_tribe_tickets_list":"[]","_tribe_ticket_has_attendee_info_fields":false,"footnotes":""},"categories":[8],"tags":[],"class_list":["post-486","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blessures"],"_links":{"self":[{"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/posts\/486","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/comments?post=486"}],"version-history":[{"count":57,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/posts\/486\/revisions"}],"predecessor-version":[{"id":1668,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/posts\/486\/revisions\/1668"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/media\/488"}],"wp:attachment":[{"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/media?parent=486"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/categories?post=486"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/tags?post=486"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}