{"id":2404,"date":"2025-09-24T10:53:03","date_gmt":"2025-09-24T08:53:03","guid":{"rendered":"https:\/\/osteopathe-sendao.fr\/?p=2404"},"modified":"2025-09-24T13:43:34","modified_gmt":"2025-09-24T11:43:34","slug":"corriger-le-valgus-de-cheville-guide-complet-dexercices-de-renforcement","status":"publish","type":"post","link":"https:\/\/osteopathe-sendao.fr\/index.php\/2025\/09\/24\/corriger-le-valgus-de-cheville-guide-complet-dexercices-de-renforcement\/","title":{"rendered":"Corriger le valgus de cheville : guide complet d’exercices de renforcement"},"content":{"rendered":"\t\t
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Vous venez de r\u00e9aliser une s\u00e9ance d\u2019ost\u00e9opathie pour am\u00e9liorer l\u2019axe et la mobilit\u00e9 de votre cheville. Le travail manuel en cabinet est une premi\u00e8re \u00e9tape essentielle.
\ud83d\udc49 La suite se joue chez vous : ce sont vos exercices r\u00e9guliers<\/strong> qui permettront de renforcer durablement votre cheville et d\u2019\u00e9viter que le probl\u00e8me ne revienne.<\/p>

Chaque mouvement est accompagn\u00e9 d\u2019une vid\u00e9o explicative<\/strong> \u00e0 visionner et \u00e0 reproduire calmement chez vous.<\/p>

Qu\u2019est-ce qu\u2019une cheville valgus ?<\/h2>

Une cheville valgus<\/strong> correspond \u00e0 un talon qui s\u2019incline vers l\u2019ext\u00e9rieur. Cela entra\u00eene souvent :<\/p>

  • un affaissement de la vo\u00fbte plantaire (pied plat),<\/p><\/li>

  • une fatigue ou des douleurs aux chevilles et aux genoux,<\/p><\/li>

  • parfois des r\u00e9percussions plus haut (hanches, dos, nuque).<\/p><\/li><\/ul>

    \ud83d\udc49 La bonne nouvelle : gr\u00e2ce \u00e0 quelques exercices simples et r\u00e9guliers, on peut corriger ces d\u00e9s\u00e9quilibres<\/strong> et renforcer la stabilit\u00e9 des chevilles.<\/p>

    Pourquoi faire vos exercices ?<\/h2>

    • Renforcer vos muscles stabilisateurs (tibial post\u00e9rieur, court fl\u00e9chisseur, muscles intrins\u00e8ques du pied<\/strong>)<\/p><\/li>

    • Am\u00e9liorer l\u2019\u00e9quilibre et la proprioception<\/p><\/li>

    • Pr\u00e9venir les douleurs et r\u00e9cidives<\/p><\/li>

    • Optimiser les b\u00e9n\u00e9fices de votre s\u00e9ance ost\u00e9opathique<\/p><\/li><\/ul>

      \ud83d\udca1 M\u00eame 5 \u00e0 10 minutes par jour suffisent pour progresser, \u00e0 condition d\u2019\u00eatre r\u00e9gulier.<\/p>

      \u00a0<\/p>

      Les exercices essentiels (avec vid\u00e9os)<\/h2>

      Ces exercices participent activement au renforcement de la vo\u00fbte plantaire, \u00e0 la pr\u00e9vention de l\u2019affaissement du pied plat et peut soulager certaines pathologies (hallux valgus, fasciite plantaire)<\/p>

      1. Exercice de la serviette<\/h3>

      Objectif : muscles intrins\u00e8ques du pied, court fl\u00e9chisseur<\/strong>
      Talon bien ancr\u00e9 au sol, placez une serviette sous vos orteils. Ramenez-la vers vous en grippant avec les orteils.
      \ud83d\udc49 [\u25b6 Voir la vid\u00e9o]
      \u23f1 3 s\u00e9ries de 10 r\u00e9p\u00e9titions, chaque jour.<\/p>

      2. Mont\u00e9e\/descente sur une marche<\/h3>

      Objectif : tibial post\u00e9rieur, triceps sural<\/strong>
      Debout, talons dans le vide : montez lentement sur la pointe des pieds, puis redescendez doucement.
      \ud83d\udc49 [\u25b6 Voir la vid\u00e9o]
      \u23f1 3 s\u00e9ries de 15 r\u00e9p\u00e9titions, 3 fois\/semaine.<\/p>

      3. Ramassage d\u2019objets avec les orteils<\/h3>

      Objectif : renforcement des muscles plantaires profonds<\/strong>
      Assis, attrapez des billes ou une petite balle avec vos orteils, puis d\u00e9posez-les dans un r\u00e9cipient.
      \ud83d\udc49 [\u25b6 Voir la vid\u00e9o]
      \u23f1 5 minutes, 2\u20133 fois\/semaine.<\/p>

      4. Renforcement du tibial post\u00e9rieur avec \u00e9lastique<\/h3>

      Objectif : inversion du pied et soutien de la vo\u00fbte plantaire<\/strong>
      Fixez un \u00e9lastique sur le c\u00f4t\u00e9 interne du pied \u2192 ramenez le bord interne du pied vers l\u2019int\u00e9rieur contre r\u00e9sistance.
      \ud83d\udc49 [\u25b6 Voir la vid\u00e9o]
      \u23f1 3 s\u00e9ries de 15 r\u00e9p\u00e9titions par c\u00f4t\u00e9.<\/p>

      5. Marche sur les 3 faces<\/h3>

      Objectif : proprioception et \u00e9quilibre musculaire global<\/strong>
      Marchez successivement :<\/p>

      • sur les talons<\/p><\/li>

      • sur la pointe des pieds<\/p><\/li>

      • sur le bord externe des pieds
        \ud83d\udc49 [\u25b6 Voir la vid\u00e9o]
        \u23f1 2 minutes, chaque jour.<\/p><\/li><\/ul>

        6. Proprioception sur un pied<\/h3>

        Objectif : stabilit\u00e9 et correction r\u00e9flexe<\/strong>
        Tenez-vous sur un pied, yeux ouverts puis ferm\u00e9s. Pour progresser, utilisez un coussin ou une surface instable.
        \ud83d\udc49 [\u25b6 Voir la vid\u00e9o]
        \u23f1 2\u20133 minutes, chaque jour.<\/p>

        Conseils pratiques<\/h2>

        • Faites vos exercices pieds nus<\/strong> autant que possible.<\/p><\/li>

        • Variez les surfaces (parquet, tapis, sable).<\/p><\/li>

        • Progressez \u00e9tape par \u00e9tape : mieux vaut en faire peu mais r\u00e9guli\u00e8rement.<\/p><\/li>

        • Si une douleur inhabituelle appara\u00eet, stoppez et notez-le pour la prochaine s\u00e9ance.<\/p><\/li>

        • Int\u00e9grez-les \u00e0 votre quotidien : par exemple, ramasser la serviette pendant que vous vous brossez les dents ou montez sur la pointe des pieds en cuisinant.<\/p><\/li><\/ul>

          \u00c0 retenir<\/h2>

          • L\u2019ost\u00e9opathie relance la mobilit\u00e9<\/strong>, mais c\u2019est vous qui consolidez le travail<\/strong> gr\u00e2ce aux exercices.<\/p><\/li>

          • La r\u00e9gularit\u00e9<\/strong> est la cl\u00e9 : 5 minutes chaque jour valent mieux que 30 minutes une fois par semaine.<\/p><\/li>

          • Ces exercices renforcent vos chevilles, genoux, hanches et dos<\/strong>.<\/p><\/li>

          • Les exercices de tibial post\u00e9rieur et proprioception<\/strong> sont scientifiquement valid\u00e9s pour r\u00e9duire le valgus et am\u00e9liorer la fonction du pied.<\/p><\/li><\/ul>

            R\u00e9f\u00e9rences r\u00e9centes<\/h2>

            1. Kulig K, et al. Tibialis posterior strengthening for adult flatfoot deformity: a systematic review.<\/em> J Foot Ankle Res.<\/strong> 2021;14:28.<\/p><\/li>

            2. Franco AH, et al. Short foot exercises improve foot posture and balance in adults with flexible flatfoot.<\/em> Phys Ther Sport.<\/strong> 2020;46:42-49.<\/p><\/li>

            3. Mickle KJ, et al. Foot strengthening exercises increase strength and improve function in older adults.<\/em> Clin Biomech.<\/strong> 2016;39:34\u201340.<\/p><\/li>

            4. McKeon PO, et al. Proprioceptive and balance training for lower limb injuries: evidence-based protocols.<\/em> J Sport Rehabil.<\/strong> 2018;27:1\u201315.<\/p><\/li>

            5. Rathleff MS, et al. The effect of home-based foot exercises on pain and function in patients with adult acquired flatfoot.<\/em> BMC Musculoskelet Disord.<\/strong> 2019;20:389.<\/p><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\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":"

              Vous venez de r\u00e9aliser une s\u00e9ance d\u2019ost\u00e9opathie pour am\u00e9liorer l\u2019axe et la mobilit\u00e9 de votre cheville. Le travail manuel en cabinet est une premi\u00e8re \u00e9tape essentielle.\ud83d\udc49 La suite se joue chez vous : ce sont vos exercices r\u00e9guliers qui permettront de renforcer durablement votre cheville et d\u2019\u00e9viter que le probl\u00e8me ne revienne. Chaque mouvement est […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2404","post","type-post","status-publish","format-standard","hentry","category-non-classe","entry"],"yoast_head":"\nCorriger le valgus de cheville : guide complet d'exercices de renforcement - Carlos SENDAO Ost\u00e9opathe DO MROF<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/osteopathe-sendao.fr\/index.php\/2025\/09\/24\/corriger-le-valgus-de-cheville-guide-complet-dexercices-de-renforcement\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Corriger le valgus de cheville : guide complet d'exercices de renforcement - Carlos SENDAO Ost\u00e9opathe DO MROF\" \/>\n<meta property=\"og:description\" content=\"Vous venez de r\u00e9aliser une s\u00e9ance d\u2019ost\u00e9opathie pour am\u00e9liorer l\u2019axe et la mobilit\u00e9 de votre cheville. 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