Take care of yourself !
Ultra-endurance requires a very good knowledge of oneself and the desire to push one's limits. But ultra-endurance has an indisputable impact on your body and it is essential to manage one's state of health and listen to one's body to avoid injury or accident. To succeed and a have a good experience of the race on D-day means progressive preparation , requiring the implementation of serious preparation, good management of one's effort and person during the race.
You must, absolutely, avoid self-medication and take advice, if necessary, from a doctor. The UTMB® medical teams are at your side so that your race will be a success and remain a good experience.
Below, we offer you advice in matters of health reflections and the research of our medical teams and experts :
- Training and race techniques
- Mental preparation
- Selection and test of one's equipment
- Prevention of injuries
- Diet before and during the race
- Sleep management
- Management of one's race and effort
- Respect the warning signs
- Post-race recuperation
Quelques conseils pour éviter les crampes
Référence
« Acute Passive Static Stretching and Cramp Threshold Frequency ». Consulté le 7 mars 2019.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5687236/.
al, Shang G., et. « Facteurs associés aux antécédents auto-déclarés de crampes musculaires associées à l’exercice chez des triathlètes Ironman: une étude cas-témoins. - PubMed - NCBI ». Consulté le 7 mars 2019.
https://www.ncbi.nlm.nih.gov/pubmed/21430526.
« Les crampes musculaires - la clinique du coureurs ». Consulté le 2 avril 2019.
https://lacliniqueducoureur.com/coureurs/blogue/archives/les-crampes-musculaires/.
FETIVEAU, Guillaume. « CRAMPES IDIOPATHIQUES DES MEMBRES INFERIEURS DE L’ADULTE : REVUE NARRATIVE DE LA LITTERATURE », s. d.
http://dune.univ-angers.fr/fichiers/20066717/2014MCEM3292/fichier/3292F.pdf.
Hoffman, Martin D, et Kristin J Stuempfle. « Muscle Cramping During a 161-km Ultramarathon: Comparison of Characteristics of Those With and Without Cramping ». Sports Medicine - Open 1 (21 mai 2015).
https://doi.org/10.1186/s40798-015-0019-7.
« Le magnésium pour les crampes musculaires | Cochrane ». Consulté le 7 mars 2019.
https://www.cochrane.org/fr/CD009402/le-magnesium-pour-les-crampes-musculaires.
« motifs d’abandon UTMB ». Consulté le 2 avril 2019.
https://utmbmontblanc.com/documents/etudes_medicales/Enquete_coeur_et_sport_abandons_2009.pdf.
Panza, Gino, Justin Stadler, Donal Murray, Nicholas Lerma, Tomas Barrett, Ryan Pettit-Mee, et Jeffrey E. Edwards. « Acute Passive Static Stretching and Cramp Threshold Frequency ». Journal of Athletic Training 52, no 10 (octobre 2017): 918 24.
https://doi.org/10.4085/1062-6050-52.7.03.
Schwellnus, M. P. « Cause of Exercise Associated Muscle Cramps (EAMC)--Altered Neuromuscular Control, Dehydration or Electrolyte Depletion? » British Journal of Sports Medicine 43, no 6 (juin 2009): 401 8.
https://doi.org/10.1136/bjsm.2008.050401.
Schwellnus, Martin P. « Muscle Cramping in the Marathon : Aetiology and Risk Factors ». Sports Medicine (Auckland, N.Z.) 37, no 4 5 (2007): 364 67.
https://doi.org/10.2165/00007256-200737040-00023.
Schwellnus, Martin P., Siddieq Allie, Wayne Derman, et Malcolm Collins. « Increased Running Speed and Pre-Race Muscle Damage as Risk Factors for Exercise-Associated Muscle Cramps in a 56 Km Ultra-Marathon: A Prospective Cohort Study ». British Journal of Sports Medicine 45, no 14 (novembre 2011): 1132 36.
https://doi.org/10.1136/bjsm.2010.082677.
Schwellnus, Martin P., Nichola Drew, et Malcolm Collins. « Increased Running Speed and Previous Cramps Rather than Dehydration or Serum Sodium Changes Predict Exercise-Associated Muscle Cramping: A Prospective Cohort Study in 210 Ironman Triathletes ». British Journal of Sports Medicine 45, no 8 (juin 2011): 650 56.
https://doi.org/10.1136/bjsm.2010.078535.