{"id":8645,"date":"2026-01-19T11:23:07","date_gmt":"2026-01-19T10:23:07","guid":{"rendered":"https:\/\/kineaphp.fr\/?p=8645"},"modified":"2026-01-19T12:18:47","modified_gmt":"2026-01-19T11:18:47","slug":"reeducation-post-chirurgie-lca-phase-4","status":"publish","type":"post","link":"https:\/\/kineaphp.fr\/?p=8645","title":{"rendered":"R\u00e9\u00e9ducation post-chirurgie LCA \u2013 Phase 4"},"content":{"rendered":"\n<h3 class=\"wp-block-heading\">Phase 4, 3 \u00e0 5 mois&nbsp;: Reprendre la course en toute s\u00e9curit\u00e9<\/h3>\n\n\n\n<p>Les vid\u00e9os ci-dessous vous guideront avec des exercices dynamiques et progressifs pour tester votre genou en mouvement.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Objectifs<\/h4>\n\n\n\n<p>R\u00e9introduire la course \u00e0 pied et renforcer la coordination<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Pr\u00e9conisations<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Programme progressif de course inspir\u00e9 de La Clinique du Coureur<\/li>\n\n\n\n<li>Renforcement unipodal avanc\u00e9 : walking lunges, squats unilat\u00e9raux, Nordic hamstrings<\/li>\n\n\n\n<li>D\u00e9but de pliom\u00e9trie basse : r\u00e9ceptions contr\u00f4l\u00e9es, sauts simples<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Ce qu\u2019il faut retenir<\/h4>\n\n\n\n<p>La charge monte, mais la qualit\u00e9 technique reste prioritaire suite \u00e0 une&nbsp;<strong>op\u00e9ration du ligament crois\u00e9 et pendant la r\u00e9\u00e9ducation<\/strong>.<\/p>\n\n\n\n<p>Par exemple, lors d\u2019un squat sur un pied, \u00e9vitez que le genou ne parte vers l\u2019int\u00e9rieur (valgus dynamique) ou que le dos ne s\u2019arrondisse. Un genou mal align\u00e9 exerce une pression excessive sur les ligaments internes, pouvant ralentir la gu\u00e9rison. Un dos courb\u00e9 compromet la transmission des forces, augmente les tensions lombaires et r\u00e9duit l\u2019efficacit\u00e9 du mouvement.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Crit\u00e8res de passage en Phase 5<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fin d\u2019un programme de course structur\u00e9<\/li>\n\n\n\n<li>Single-Leg Hop Test : \u2265 90 % du c\u00f4t\u00e9 controlat\u00e9ral<\/li>\n\n\n\n<li>Single-Leg Triple Hop Test : \u2265 90 % du c\u00f4t\u00e9 controlat\u00e9ral<\/li>\n\n\n\n<li>Single-Leg Crossover Hop Test : \u2265 90 % du c\u00f4t\u00e9 controlat\u00e9ral<\/li>\n\n\n\n<li>Side Hop Test : \u2265 90 % du c\u00f4t\u00e9 controlat\u00e9ral<\/li>\n\n\n\n<li>Leg Press : \u2265 1,5 \u00d7 le poids du corps<\/li>\n\n\n\n<li>Accord du chirurgien, du m\u00e9decin ou du sp\u00e9cialiste en r\u00e9\u00e9ducation<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Exercices<\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>4.1 &#8211; Marche lat\u00e9rale avec \u00e9lastique<br>Pieds plus larges que les hanches, auto-agrandissement<br>Marcher de c\u00f4t\u00e9 en veillant \u00e0 ce que le genou ne parte pas vers l&rsquo;ext\u00e9rieur ni en valgus<br>Marcher avec l&rsquo;opposition des bras<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"133\" height=\"221\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-280.png\" alt=\"\" class=\"wp-image-8649\" style=\"width:162px;height:auto\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"164\" height=\"234\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-281.png\" alt=\"\" class=\"wp-image-8650\" style=\"width:193px;height:auto\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>4.2 &#8211; Bulgarian split squat<br>Fessiers engag\u00e9s, sternum vers l&rsquo;avant<br>Descendre avec 90% du poids sur la jambe avant, avec un sch\u00e9ma de course (bras en opposition).<br>Veiller au contr\u00f4le de la poitrine qui reste haute, le genou qui ne soit pas trop fl\u00e9chi vers l&rsquo;avant, et les fessiers engag\u00e9s<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"208\" height=\"336\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-282.png\" alt=\"\" class=\"wp-image-8652\" style=\"width:157px;height:auto\" srcset=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-282.png 208w, https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-282-186x300.png 186w\" sizes=\"auto, (max-width: 208px) 100vw, 208px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"211\" height=\"289\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-283.png\" alt=\"\" class=\"wp-image-8653\" style=\"width:184px;height:auto\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p>4.3-4-5 &#8211; Marche en fente<br>Position fente, genoux dans l&rsquo;axe (\u00e9viter le valgus de la jambe avant et de la jambe arri\u00e8re), y compris pendant la phase de pouss\u00e9e. Arriv\u00e9e avec une extension compl\u00e8te du genou et de la hanche.<br>Progression avec charge aux 2 bras, ou avec un aqua bag pour une perturbation externe<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"121\" height=\"169\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-284.png\" alt=\"\" class=\"wp-image-8655\" style=\"width:177px;height:auto\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"98\" height=\"203\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-285.png\" alt=\"\" class=\"wp-image-8656\" style=\"width:119px;height:auto\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"183\" height=\"290\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-286.png\" alt=\"\" class=\"wp-image-8658\" style=\"width:154px;height:auto\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p>4.6-7-8 &#8211; Nordic Hamstring<br>Genoux, hanches, \u00e9paules align\u00e9s durant tout le mouvement, fessiers et transverse activ\u00e9s.<br>Descente du buste, contraction excentrique des ischio-jambiers.<br>Progression : avec une balle, bande \u00e9lastique puis sans assistance<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"366\" height=\"244\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-287.png\" alt=\"\" class=\"wp-image-8661\" srcset=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-287.png 366w, https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-287-300x200.png 300w\" sizes=\"auto, (max-width: 366px) 100vw, 366px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"220\" height=\"292\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-288.png\" alt=\"\" class=\"wp-image-8662\" style=\"width:160px;height:auto\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"209\" height=\"210\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-289.png\" alt=\"\" class=\"wp-image-8663\" srcset=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-289.png 209w, https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-289-150x150.png 150w, https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-289-80x80.png 80w\" sizes=\"auto, (max-width: 209px) 100vw, 209px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p>4.9-10 &#8211; Non-countermouvement vertical jump<br>Position en demi-squat, bras en extension, genoux au dessus des chevilles, buste droit et grand.<br>Sauter le plus haut possible \u00e0 l&rsquo;aide du balanc\u00e9 des bras au-dessus de la t\u00eate.<br>Puis revenir \u00e0 la position de d\u00e9part avec la r\u00e9partition du poids sur les 2 pieds.<br>Progression avec le saut en avant et un focus sur la r\u00e9ception sans effondrement du buste<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"160\" height=\"220\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-290.png\" alt=\"\" class=\"wp-image-8666\" style=\"width:179px;height:auto\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"164\" height=\"331\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-291.png\" alt=\"\" class=\"wp-image-8667\" style=\"width:155px;height:auto\" srcset=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-291.png 164w, https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-291-149x300.png 149w\" sizes=\"auto, (max-width: 164px) 100vw, 164px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"214\" height=\"263\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-292.png\" alt=\"\" class=\"wp-image-8669\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p>4.11-12 &#8211; Countermouvement jump<br>Depuis une position debout, bras \u00e9lev\u00e9s au-dessus de la t\u00eate, descendre le plus vite possible en position demi-squat et saut\u00e9 le plus haut possible. Contr\u00f4ler l&rsquo;atterrissage.<br>Progression depuis une hauteur (drop jump)<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"137\" height=\"303\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-293.png\" alt=\"\" class=\"wp-image-8673\" srcset=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-293.png 137w, https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-293-136x300.png 136w\" sizes=\"auto, (max-width: 137px) 100vw, 137px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"160\" height=\"220\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-290.png\" alt=\"\" class=\"wp-image-8666\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"164\" height=\"331\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-291.png\" alt=\"\" class=\"wp-image-8667\" srcset=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-291.png 164w, https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-291-149x300.png 149w\" sizes=\"auto, (max-width: 164px) 100vw, 164px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p>4.13 &#8211; Saut unipodal<br>Pareil que pr\u00e9c\u00e9demment mais sur un jambe.<br>Focus sur l&rsquo;atterrissage et le maintien d&rsquo;un genou stable.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"128\" height=\"305\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-294.png\" alt=\"\" class=\"wp-image-8675\" srcset=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-294.png 128w, https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-294-126x300.png 126w\" sizes=\"auto, (max-width: 128px) 100vw, 128px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"125\" height=\"196\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-295.png\" alt=\"\" class=\"wp-image-8676\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"120\" height=\"333\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-296.png\" alt=\"\" class=\"wp-image-8677\" srcset=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-296.png 120w, https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-296-108x300.png 108w\" sizes=\"auto, (max-width: 120px) 100vw, 120px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p>4.14 &#8211; Saut avec rotation 90\u00b0<br><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"166\" height=\"370\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-297.png\" alt=\"\" class=\"wp-image-8679\" style=\"width:122px;height:auto\" srcset=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-297.png 166w, https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-297-135x300.png 135w\" sizes=\"auto, (max-width: 166px) 100vw, 166px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"213\" height=\"237\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-298.png\" alt=\"\" class=\"wp-image-8680\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"177\" height=\"340\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-299.png\" alt=\"\" class=\"wp-image-8681\" style=\"width:138px;height:auto\" srcset=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-299.png 177w, https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-299-156x300.png 156w\" sizes=\"auto, (max-width: 177px) 100vw, 177px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p>4.15-16 &#8211; Saut lat\u00e9ral<br>Saut avec 2 pieds et atterrissage sur 1 pied (dans les 2 sens)<br>Progression : saut avec la jambe gauche et atterrissage avec la jambe droite<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"137\" height=\"303\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-293.png\" alt=\"\" class=\"wp-image-8673\" srcset=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-293.png 137w, https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-293-136x300.png 136w\" sizes=\"auto, (max-width: 137px) 100vw, 137px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"160\" height=\"289\" src=\"https:\/\/kineaphp.fr\/wp-content\/uploads\/2026\/01\/image-300.png\" alt=\"\" class=\"wp-image-8684\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"ACL Rehab Phase 4 - 1. Lateral Band Walks\" width=\"925\" height=\"520\" src=\"https:\/\/www.youtube.com\/embed\/wCoW68NrPnE?list=PLfXkD1xBNNdPFv-XAc1B0jIpt0pzSrlX9\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Phase 5, Apr\u00e8s 6 mois&nbsp;: Valider le retour au sport<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Objectifs<\/h4>\n\n\n\n<p>Assurer un retour progressif et s\u00e9curis\u00e9 \u00e0 votre discipline<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Pr\u00e9conisations<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tests fonctionnels : single leg hop, triple hop, cross-over, side hop (\u2265 90 % du c\u00f4t\u00e9 sain)<\/li>\n\n\n\n<li>Travail sp\u00e9cifique au sport pratiqu\u00e9 (saut, pivot, freinage)<\/li>\n\n\n\n<li>En lien avec votre pr\u00e9parateur physique ou coach<\/li>\n\n\n\n<li>Validation m\u00e9dicale indispensable avant toute reprise comp\u00e9titive<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Ce qu\u2019il faut retenir<\/h4>\n\n\n\n<p>Cette&nbsp;<strong>r\u00e9\u00e9ducation post op\u00e9ratoire des ligaments crois\u00e9s<\/strong>&nbsp;ne vise pas seulement la fin des douleurs. Elle garantit que votre genou est pr\u00eat \u00e0 encaisser les exigences de votre sport, sans risque accru de rechute.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Phase 4, 3 \u00e0 5 mois&nbsp;: Reprendre la course en toute s\u00e9curit\u00e9 Les vid\u00e9os ci-dessous vous guideront avec des exercices dynamiques et progressifs pour tester votre genou en mouvement. Objectifs R\u00e9introduire la course \u00e0 pied&hellip;<\/p>\n<p class=\"more-link-wrapper\"><a href=\"https:\/\/kineaphp.fr\/?p=8645\" class=\"more-link\">Continue Reading<span class=\"screen-reader-text\"> \u00ab\u00a0R\u00e9\u00e9ducation post-chirurgie LCA \u2013 Phase 4\u00a0\u00bb<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[442],"tags":[],"class_list":["post-8645","post","type-post","status-publish","format-standard","hentry","category-traitement-actif-genou"],"_links":{"self":[{"href":"https:\/\/kineaphp.fr\/index.php?rest_route=\/wp\/v2\/posts\/8645","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kineaphp.fr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kineaphp.fr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kineaphp.fr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kineaphp.fr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8645"}],"version-history":[{"count":22,"href":"https:\/\/kineaphp.fr\/index.php?rest_route=\/wp\/v2\/posts\/8645\/revisions"}],"predecessor-version":[{"id":8689,"href":"https:\/\/kineaphp.fr\/index.php?rest_route=\/wp\/v2\/posts\/8645\/revisions\/8689"}],"wp:attachment":[{"href":"https:\/\/kineaphp.fr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8645"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kineaphp.fr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8645"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kineaphp.fr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8645"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}