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La sciatique n’est pas une maladie en soi !

Le raccourcissement musculaire adaptatif vous retient

Nos muscles sont le moteur par lequel nous nous déplaçons, impactant tous les aspects de notre corps, que nous le réalisions ou non. Malheureusement, les muscles ne maintiennent pas naturellement leur amplitude de mouvement saine ou idéale. En fait, c’est tout le contraire. Les muscles changeront leur longueur de repos fonctionnelle pour s’adapter à la longueur à laquelle ils sont habituellement utilisés ou positionnés.

C’est une mauvaise nouvelle pour la plupart d’entre nous.

En tant que culture, nous passons de plus en plus de temps assis, ce qui entraîne des ischio-jambiers faibles, des fléchisseurs des hanches serrés et une inclinaison pelvienne. Pour ajouter à cela, jouer au golf met vos muscles sous tension, exigeant une amplitude de mouvement qui peut ne pas être possible avec des muscles raccourcis et affaiblis. Non seulement les muscles raccourcis auront un impact sur votre flexibilité, la vitesse de la tête du club et le plaisir du jeu, mais ils entraîneront éventuellement des blessures.

Elle est le signe que le nerf sciatique est irrité. La majorité des cas sont attribuables à une hernie discale qui vient comprimer l’une ou l’autre des racines du nerf sciatique. 

Il est fondamental d’adapter les exercices à votre type de sciatique en fonction de sa cause, si elle provient d’une hernie discale, du canal lombaire ou du muscle piriforme les entrainements de seront pas les mêmes.

 Attention, il est très important de bien réaliser ces exercices de musculation et d’étirement. Effectué incorrectement ils pourront être néfastes et accroitre la douleur.

N’hésitez pas à demander des conseils à un kinésithérapeute ou à un médecin, ce professionnel vous donnera des préconisations sur les gestes à adopter au quotidien.
Des massages chez votre kiné, soulageront votre douleur pendant une crise sciatique.

Néanmoins, il n’effectuera pas de traitement curatif car la sciatique n’est pas une maladie en soi. Si vous souffrez, ces professionnels ne pourront pas vous guérir instantanément mais plus important, ils pourront vous donner les clés de votre guérison et prévenir les récidives !

Ambiguïté

En effet, cette zone de transition est composée à la fois de facettes articulaires qui font la rotation, la flexion et l’extension. Cette particularité unique confère à cette zone une certaine rigidité qui, avec les mouvements répétés de l’élan de golf, la rend susceptible de se raidir davantage. Nous le remarquons souvent sur votre côté arrière et à droite pour les droitiers.

L’innervation de plusieurs zones de la région lombaire et du membre inférieur est à l’origine de cette charnière.

Flexibilité à entretenir

Une lombalgie basse, une sciatalgie, une douleur sacro-iliaque, une douleur à la face latérale des hanches (mimant la fameuse bursite de la hanche), une douleur au talon et aussi les fasciites plantaires classiques peuvent, en partie, avoir comme source la charnière dorso-lombaire.

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L’impact répété des facettes articulaires par compression ou par impaction finit à long terme par perturber la flexibilité de ces structures. Donc, un manque de mobilité s’installe et des névralgies à distances, telles que mentionnées au paragraphe précédent, surgissent.

TOUS les golfeurs devraient entretenir la flexibilité de cette zone à l’aide de l’exercice suivant : la triple flexion du membre inférieur.

AVERTISSEMENT :

QU’EST-CE QUE LA SCIATIQUE ?….

En plein déménagement vous soulevez une boite plus lourde que prévue et, tout-à-coup, une décharge électrique vous paralyse la jambe ou une douleur vive est ressentie au niveau de la fesse et de la cuisse, et qui s’étend jusqu’au pied. Cela pourrait bien être une sciatique.
La sciatique est sans aucun doute la plus commune et la plus connue des douleurs vertébrales. Le moindre mouvement se transforme en calvaire pour celui ou celle qui en est victime.
Les symptômes varient légèrement, selon la racine atteinte. (La racine est la partie du nerf qui rejoint la moelle épinière à l’intérieur de la colonne vertébrale.)
La sciatique peut aussi être attribuable à plusieurs autres facteurs comme une compression de la moelle épinière par de l’arthrose.
L’origine du problème vient donc de la région lombaire et ce, même si vous ne ressentez pas nécessairement de douleur à cet endroit. Le plus souvent, la douleur ne touche qu’un seul côté du corps.
Ainsi, les nerfs les plus souvent touchés sont ceux de la cinquième racine lombaire et de la première racine sacrée. Ils forment le nerf sciatique qui descend le long de la jambe jusqu’au pied. C’est cette atteinte du nerf sciatique qui est à l’origine de ces douleurs infernales.
Cette douleur suit un trajet bien déterminé selon que c’est la cinquième racine lombaire ou la première racine sacrée qui est irritée :
• Lombosciatique L5 :
la douleur lombaire se prolonge sur la face externe de la cuisse et de la jambe, croise le dos du pied et gagne le gros orteil ;
• Lombosciatique S1 :
la douleur lombaire se prolonge sur la fesse, la face postérieure de la cuisse et de la jambe, et passant par la plante du pied, atteint le cinquième orteil.

nerf-sciatic1

Pour commencer, qu’est-ce que c’est, une sciatique ?

La névralgie sciatique, plus souvent connue sous le nom de sciatique, correspond à une douleur vive le long d’un des 2 nerfs sciatiques. Ces nerfs les plus volumineux de l’organisme sont situés à l’arrière de chacune des jambes. Ils rejoignent la colonne vertébrale au bas du dos, au niveau des vertèbres lombaires et sacrées (au-dessus du coccyx).

La douleur affecte principalement la cuisse et la fesse, et irradie souvent jusqu’au pied. En général, la douleur n’affecte qu’un seul côté du corps.

En moyenne, 40% de personnes auront un jour une douleur sciatique. Il ne s’agira pas obligatoirement d’une douleur chronique, mais elle pourra être douloureuse, voire très douloureuse. Et parfois, la sciatique se manifeste simplement par des picotements dans les jambes.

Symptômes de la sciatique

  • Les symptômes de la sciatique peuvent être variés:
  • Douleur partout le long du nerf sciatique dans le bas du dos, les fesses, le dos de la cuisse.
  • Fatigue, engourdissements ou perte de sensation dans les jambes et / ou les pieds.
  • Picotements, brûlures…
  • Faiblesse dans les genoux quand vous vous levez et quittez la position assise.
  • Incapacité de fléchir vos chevilles.
  • Diminution des réflexes dans votre tendon d’Achille et votre genou.

Quelles sont les causes ?

Près de 70 % des cas de sciatique sont causés par le piriforme. Ce muscle est l’un des quelques petits rotateurs de la hanche profonde que vous utilisez pour tourner votre jambe vers l’extérieur.

  • La hernie discale : c’est l’altération du disque entre deux vertèbres qui entraîne la compression des racines du nerf sciatique
  • Un canal lombaire étroit
  • Un tassement vertébral
  • Un traumatisme
  • Problème avec votre muscle piriforme. Ce muscle est l’un des quelques petits rotateurs de la hanche. Le muscle piriforme va du sacrum, dans la partie inférieure de la colonne vertébrale, à travers l’articulation sacro-iliaque jusqu’au sommet de l’os fémoral.

Réduire la douleur de votre sciatiqueAfin de réduire la douleur dans votre sciatique, surtout si votre douleur est causée par le muscle piriforme, il existe quelques étirements du dos provenant du yoga qui peuvent vous aider à étirer en particulier le bas du dos et vous permettre de prévenir ou arrêter la douleur sciatique.Inspirez et expirez toujours lentement par le nez en faisant ces postures afin de bien oxygéner votre corps. Source 8 postures de yoga simples pour soulager la douleur sciatique en moins de 20mn :

Le « Standing Back Twist »

BackTwist_0

Posture debout en demi-torsion vertébrale

C’est une excellente pose pour les personnes qui ne sont pas assez souples pour commencer avec certaines des poses de Yoga. Mettez le pied sur une chaise, et placez le à l’extérieur de votre main opposée sur votre genou levé (main gauche pour le genou droit ou la main droite pour le genou gauche) Placez l’autre main sur la hanche. Tourner le haut du corps tout en gardant vos hanches vers l’avant. Maintenez la position pendant trente secondes, puis passez. Ne poussez pas au point d’être mal à l’aise.

image

Lever de genou

Couché sur le dos, ramenez un genou vers votre poitrine, en gardant l’autre jambe droite étendue. Poussez vers le bas avec votre genou et tirez vers le haut avec vos mains. Gardez vos épaules sur le sol. Puis changez de jambe.

Two-Knee-Twist

La torsion des 2 genoux

Allongez-vous sur le dos. Étendez vos bras pour former un «T» majuscule. En gardant les épaules et bras sur le sol, tournez vos genoux sur le côté. Maintenez la position pendant une minute, puis changez de côté.

mandy-ingber-yoga-reclining-twist590wy0916Postures de yoga simples : Torsion avec une jambe pliée

Allongez-vous sur le dos. Gardez une jambe droite, pliez un genou à un angle de 90°, placez votre main opposée sur ce genou.  Allongez le bras droit à angle droit et tournez la tête de ce même côté et regarder le bras. Maintenez les épaules sur le sol.

Twisting-Lunge

Le « Twisted Lunge »

Il s’agit d’une posture plus délicate mais qui ouvre vraiment vos hanches. Faites une fente avant avec la jambe gauche, genou fléchi. La jambe droite doit rester bien en arrière. Essayez de maintenir l’écart entre les pieds d’environ la longueur d’une jambe. Tournez le buste vers la droite en plaçant le coude droit à l’extérieur du genou fléchi. Joignez les paumes des mains. Maintenez la posture pendant 30 secondes.

lordofthefisheshalf

La torsion assise

En position assise, les jambes allongées devant vous. Passez la jambe droite par-dessus la jambe gauche, genou fléchi. Vous pouvez garder la jambe gauche allongée ou bien la fléchir vers la cuisse droite. Tournez le buste vers la droite et posez la main droite sur le sol. Placez le coude gauche à l’extérieur du genou droit (celui qui est relevé). Puis inversez la posture.

cat-pose

La pose du chat

Super facile. Placez-vous sur les mains et les genoux. Incurvez le dos et soulevez la poitrine en tirant les épaules vers l’arrière et en relevant la tête. Respirez et maintenez pendant 10 secondes. Puis rentrez le menton vers la poitrine et faire le gros dos. Maintenez la posture pendant 10 secondes.     Faites cela pendant 1 ou 2 minutes.

IMG_3318

La position de l’enfant

Mettez vous par terre sur vos mains et genoux, tirez sur vos talons, et amenez vos mains sur le sol en face de vous. Maintenez la position pendant aussi longtemps que vous le souhaitez. Ne vous endormez pas comme ça, vos jambes ne vous pardonneront pas. Cette posture relaxante allonge la colonne vertébrale et est véritablement relaxante. Maintenez la posture aussi longtemps que vous le voulez.

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