{"id":3480,"date":"2023-11-09T21:01:04","date_gmt":"2023-11-10T02:01:04","guid":{"rendered":"http:\/\/neuromotrix.com\/gestion-douleurs-types-effets\/"},"modified":"2025-12-11T15:08:55","modified_gmt":"2025-12-11T20:08:55","slug":"types-douleurs-leurs-effets-comprendre-pour-gerer","status":"publish","type":"post","link":"https:\/\/neuromotrix.com\/en\/ressources\/types-douleurs-leurs-effets-comprendre-pour-gerer\/","title":{"rendered":"Les types de douleurs et leurs effets, comprendre pour mieux g\u00e9rer"},"content":{"rendered":"\n<p>La douleur est un m\u00e9canisme de survie essentiel. Elle agit comme un signal d\u2019alarme qui indique qu\u2019une partie du corps est menac\u00e9e ou endommag\u00e9e. Cette sensation d\u00e9sagr\u00e9able, localis\u00e9e ou diffuse, nous pousse instinctivement \u00e0 prot\u00e9ger la zone concern\u00e9e. Lorsqu\u2019un tissu est l\u00e9s\u00e9, des r\u00e9cepteurs situ\u00e9s dans la peau, les muscles et les articulations transmettent un message au cerveau, qui d\u00e9clenche alors une r\u00e9ponse protectrice. C\u2019est ce m\u00eame m\u00e9canisme qui nous fait retirer la main d\u2019une surface br\u00fblante ou limiter les mouvements apr\u00e8s une entorse.<\/p>\n\n\n\n<p>La douleur accompagne la gu\u00e9rison en restreignant l\u2019usage de la zone bless\u00e9e. Elle constitue le volet conscient d\u2019un r\u00e9flexe de protection incontournable. Toutefois, ce syst\u00e8me peut parfois s\u2019alt\u00e9rer : la douleur persiste alors au-del\u00e0 de la gu\u00e9rison et peut \u00e9voluer vers une douleur chronique.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Les types de douleurs<\/h2>\n\n\n\n<p>Pour mieux g\u00e9rer la douleur, il est utile d\u2019en distinguer les grandes cat\u00e9gories :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>La douleur nociceptive ou aigu\u00eb<\/strong>, g\u00e9n\u00e9ralement de courte dur\u00e9e (moins de trois mois).<\/li>\n\n\n\n<li><strong>La douleur chronique<\/strong>, qui persiste au-del\u00e0 de trois \u00e0 six mois.<\/li>\n<\/ul>\n\n\n\n<p>La douleur aigu\u00eb survient lorsqu\u2019un tissu est endommag\u00e9. Elle limite spontan\u00e9ment les mouvements et incite \u00e0 m\u00e9nager la r\u00e9gion concern\u00e9e. Apr\u00e8s une entorse, par exemple, la mise en charge devient difficile, ce qui prot\u00e8ge temporairement l\u2019articulation.<\/p>\n\n\n\n<p>La douleur chronique est plus complexe et se divise en deux types : neuropathique et nociplastique.<\/p>\n\n\n\n<p>La <strong>douleur neuropathique<\/strong> d\u00e9coule d\u2019une l\u00e9sion ou d\u2019un dysfonctionnement d\u2019une fibre nerveuse. Des conditions comme l\u2019accident vasculaire c\u00e9r\u00e9bral (AVC), une hernie discale, le tunnel carpien ou le diab\u00e8te peuvent en \u00eatre responsables. Il existe g\u00e9n\u00e9ralement un signe d\u2019atteinte nerveuse, mais l\u2019intensit\u00e9 de la douleur n\u2019est pas toujours proportionnelle aux dommages observ\u00e9s.<\/p>\n\n\n\n<p>La <strong>douleur nociplastique<\/strong>, elle, ne r\u00e9sulte pas d\u2019une l\u00e9sion active. Elle provient plut\u00f4t d\u2019un changement dans le traitement de la douleur par le syst\u00e8me nerveux central. Le corps interpr\u00e8te alors un stimulus b\u00e9nin comme dangereux. La fibromyalgie est un exemple classique de ce type de douleur. M\u00eame en l\u2019absence de dommage \u00e9vident, la douleur ressentie demeure bien r\u00e9elle.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Le cerveau et la peur de bouger<\/h2>\n\n\n\n<p>Le cerveau r\u00e9gule la douleur gr\u00e2ce \u00e0 un \u00e9quilibre entre m\u00e9canismes excitateurs et inhibiteurs. Lorsqu\u2019un geste est associ\u00e9 \u00e0 une exp\u00e9rience douloureuse, il peut \u00eatre automatiquement enregistr\u00e9 comme mena\u00e7ant. Par la suite, ce m\u00eame geste, pourtant sans danger, peut d\u00e9clencher de la douleur ou une crainte anticip\u00e9e.<\/p>\n\n\n\n<p>En cas de douleur chronique, cet \u00e9quilibre se d\u00e9r\u00e8gle :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>les m\u00e9canismes excitateurs se suractivent et transmettent plus facilement les messages douloureux;<\/li>\n\n\n\n<li>le seuil d\u2019activation diminue, ce qui d\u00e9clenche la douleur en pr\u00e9sence de stimuli faibles;<\/li>\n\n\n\n<li>penser \u00e0 un mouvement peut parfois suffire \u00e0 \u00e9veiller la douleur.<\/li>\n<\/ul>\n\n\n\n<p>Cette hypersensibilit\u00e9 contribue \u00e0 r\u00e9duire l\u2019activit\u00e9 physique. Le cerveau associe certains mouvements \u00e0 la douleur, ce qui alimente le cycle de sensibilisation centrale <sup data-fn=\"75b8d665-e2d3-46fb-bb50-ba867760b4f4\" class=\"fn\"><a id=\"75b8d665-e2d3-46fb-bb50-ba867760b4f4-link\" href=\"#75b8d665-e2d3-46fb-bb50-ba867760b4f4\">1<\/a><\/sup>. Les facteurs psychologiques (croyances, inqui\u00e9tudes, attention port\u00e9e aux sensations) jouent aussi un r\u00f4le d\u00e9terminant dans l\u2019intensit\u00e9 per\u00e7ue.<\/p>\n\n\n\n<p>Pour mieux g\u00e9rer la douleur, plusieurs strat\u00e9gies existent. On distingue les approches passives (comme la m\u00e9dication) et les approches actives (exercice, m\u00e9ditation, \u00e9ducation). Les approches actives sont g\u00e9n\u00e9ralement plus efficaces \u00e0 long terme : les personnes qui s\u2019appuient surtout sur des strat\u00e9gies passives consultent jusqu\u2019\u00e0 trois fois plus les services de sant\u00e9.<\/p>\n\n\n\n<p>Porter attention \u00e0 la douleur influence \u00e9galement sa perception : plus on se concentre sur elle, plus elle semble intense. C\u2019est pourquoi une approche biopsychosociale est recommand\u00e9e <sup data-fn=\"98d501d5-d590-475e-a1f1-695935130543\" class=\"fn\"><a id=\"98d501d5-d590-475e-a1f1-695935130543-link\" href=\"#98d501d5-d590-475e-a1f1-695935130543\">2<\/a><\/sup>. Elle combine l\u2019activit\u00e9 physique, l\u2019\u00e9ducation et le travail sur les pens\u00e9es et \u00e9motions. Comprendre les m\u00e9canismes de la douleur, corriger certaines croyances et apprendre \u00e0 diriger son attention autrement am\u00e9liore souvent les r\u00e9sultats et r\u00e9duit le recours \u00e0 la m\u00e9dication <sup data-fn=\"395144d6-cfae-4186-ad13-97e40d37ae8b\" class=\"fn\"><a id=\"395144d6-cfae-4186-ad13-97e40d37ae8b-link\" href=\"#395144d6-cfae-4186-ad13-97e40d37ae8b\">3<\/a><\/sup>.<\/p>\n\n\n\n<p>L\u2019activit\u00e9 physique demeure un pilier de cette approche. Elle diminue plusieurs facteurs psychologiques amplifiant la douleur, stimule la production de neurotransmetteurs li\u00e9s au bien-\u00eatre, comme la dopamine, et contribue \u00e0 restaurer la confiance dans le mouvement <sup data-fn=\"dc04ee37-86c7-407d-857e-1588b42f483d\" class=\"fn\"><a id=\"dc04ee37-86c7-407d-857e-1588b42f483d-link\" href=\"#dc04ee37-86c7-407d-857e-1588b42f483d\">4<\/a><\/sup> <sup>&#8211;<\/sup> <sup data-fn=\"69b25a25-c343-4ea1-bc6b-1c6900d5fcba\" class=\"fn\"><a id=\"69b25a25-c343-4ea1-bc6b-1c6900d5fcba-link\" href=\"#69b25a25-c343-4ea1-bc6b-1c6900d5fcba\">5<\/a><\/sup>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Bouger avec confiance : strat\u00e9gies pour g\u00e9rer la douleur<\/h2>\n\n\n\n<p>La douleur entra\u00eene des r\u00e9percussions physiques comme des tensions musculosquelettiques, de la fatigue et des troubles du sommeil, mais aussi psychologiques, comme le stress, l\u2019incertitude, l\u2019anxi\u00e9t\u00e9 ou le sentiment d\u2019impuissance. Les recherches montrent toutefois qu\u2019une meilleure compr\u00e9hension des m\u00e9canismes de la douleur aide grandement les personnes \u00e0 mieux g\u00e9rer leurs sympt\u00f4mes et, dans certains cas, \u00e0 en r\u00e9duire l\u2019intensit\u00e9.<\/p>\n\n\n\n<p>Dans un contexte d\u2019activit\u00e9 physique, il peut \u00eatre utile d\u2019\u00e9valuer sa douleur avant de commencer un exercice, \u00e0 l\u2019aide d\u2019une \u00e9chelle de 0 \u00e0 10 (o\u00f9 0 correspond \u00e0 l\u2019absence de douleur et 10 \u00e0 la douleur maximale imaginable).<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"507\" src=\"http:\/\/neuromotrix.com\/wp-content\/uploads\/2023\/11\/douleur-echelle-1.png\" alt=\"\" class=\"wp-image-34032\" srcset=\"https:\/\/neuromotrix.com\/wp-content\/uploads\/2023\/11\/douleur-echelle-1.png 600w, https:\/\/neuromotrix.com\/wp-content\/uploads\/2023\/11\/douleur-echelle-1-400x338.png 400w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<p>Pendant l\u2019activit\u00e9, une augmentation l\u00e9g\u00e8re \u2014 environ 1 \u00e0 2 points \u2014 est g\u00e9n\u00e9ralement consid\u00e9r\u00e9e comme acceptable, tant qu\u2019elle demeure stable, tol\u00e9rable et qu\u2019elle diminue par la suite. Si la douleur s\u2019intensifie rapidement ou augmente de 3 points ou plus, mieux vaut ajuster l\u2019exercice. Cette progression gradu\u00e9e, ou pacing, est bien soutenue par la litt\u00e9rature scientifique : elle permet de rester actif tout en limitant les exacerbations.<\/p>\n\n\n\n<p>Plusieurs ajustements simples permettent de moduler l\u2019intensit\u00e9 d\u2019un exercice :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>r\u00e9duire l\u2019amplitude du mouvement (descendre moins bas en squat, limiter la rotation du tronc)<\/li>\n\n\n\n<li>ralentir le rythme<\/li>\n\n\n\n<li>diminuer la dur\u00e9e (par exemple passer de 1 minute \u00e0 30 secondes)<\/li>\n\n\n\n<li>r\u00e9duire le nombre de r\u00e9p\u00e9titions.<\/li>\n<\/ul>\n\n\n\n<p>Pour mieux comprendre comment chaque activit\u00e9 influence la douleur, tenir un journal de bord peut \u00e9galement \u00eatre utile. Noter la date, l\u2019heure, l\u2019activit\u00e9 r\u00e9alis\u00e9e et la douleur ressentie aide \u00e0 rep\u00e9rer les tendances et \u00e0 ajuster progressivement les s\u00e9ances.<\/p>\n\n\n\n<p>D\u2019autres approches peuvent compl\u00e9ter l\u2019activit\u00e9 physique, comme la m\u00e9ditation, qui a d\u00e9montr\u00e9 des effets positifs chez les personnes vivant avec certaines conditions, dont la fibromyalgie <sup data-fn=\"0c2ff50a-2ac7-4a1a-b3e8-29d6af38d6b0\" class=\"fn\"><a id=\"0c2ff50a-2ac7-4a1a-b3e8-29d6af38d6b0-link\" href=\"#0c2ff50a-2ac7-4a1a-b3e8-29d6af38d6b0\">6<\/a><\/sup>.<\/p>\n\n\n\n<p>Si vous souhaitez consulter un kin\u00e9siologue ou discuter des th\u00e8mes pr\u00e9sent\u00e9s dans cet article, vous pouvez nous joindre par t\u00e9l\u00e9phone ou via notre formulaire en ligne.<\/p>\n\n\n<ol class=\"wp-block-footnotes\"><li id=\"75b8d665-e2d3-46fb-bb50-ba867760b4f4\">Curatolo, M. (2024). &#8220;Central Sensitization and Pain: Pathophysiologic and Clinical Insights.&#8221; Curr Neuropharmacol 22(1): 15\u201322. <a href=\"#75b8d665-e2d3-46fb-bb50-ba867760b4f4-link\" aria-label=\"Jump to footnote reference 1\">\u21a9\ufe0e<\/a><\/li><li id=\"98d501d5-d590-475e-a1f1-695935130543\">Hochheim, M., P. Ramm and V. Amelung (2023). &#8220;The effectiveness of low-dosed outpatient biopsychosocial interventions compared to active physical interventions on pain and disability in adults with nonspecific chronic low back pain: A systematic review with meta-analysis.&#8221; Pain Pract 23(4): 409\u2013436. <a href=\"#98d501d5-d590-475e-a1f1-695935130543-link\" aria-label=\"Jump to footnote reference 2\">\u21a9\ufe0e<\/a><\/li><li id=\"395144d6-cfae-4186-ad13-97e40d37ae8b\">Lee, H., J. H. McAuley, M. Hubscher, S. J. Kamper, A. C. Traeger and G. L. Moseley (2016). &#8220;Does changing pain-related knowledge reduce pain and improve function through changes in catastrophizing?&#8221; Pain 157(4): 922\u2013930. <a href=\"#395144d6-cfae-4186-ad13-97e40d37ae8b-link\" aria-label=\"Jump to footnote reference 3\">\u21a9\ufe0e<\/a><\/li><li id=\"dc04ee37-86c7-407d-857e-1588b42f483d\">Baroncini, A., N. Maffulli, N. Manocchio, M. Bossa, C. Foti, L. Schafer, A. Klimuch and F. Migliorini (2025). &#8220;Active and passive physical therapy in patients with chronic low-back pain: a level I Bayesian network meta-analysis.&#8221; J Orthop Traumatol 26(1): 66. <a href=\"#dc04ee37-86c7-407d-857e-1588b42f483d-link\" aria-label=\"Jump to footnote reference 4\">\u21a9\ufe0e<\/a><\/li><li id=\"69b25a25-c343-4ea1-bc6b-1c6900d5fcba\">Belavy, D. L., J. Van Oosterwijck, M. Clarkson, E. Dhondt, N. L. Mundell, C. T. Miller and P. J. Owen (2021). &#8220;Pain sensitivity is reduced by exercise training: Evidence from a systematic review and meta-analysis.&#8221; Neurosci Biobehav Rev 120: 100\u2013108. <a href=\"#69b25a25-c343-4ea1-bc6b-1c6900d5fcba-link\" aria-label=\"Jump to footnote reference 5\">\u21a9\ufe0e<\/a><\/li><li id=\"0c2ff50a-2ac7-4a1a-b3e8-29d6af38d6b0\">Meng, S., C. Cao, M. Zhang, J. Dong and M. Lu (2024). &#8220;Mindfulness Meditation for Fibromyalgia Syndrome: A Systematic Review and Meta-analysis.&#8221; Pain Physician 27(8): 479\u2013494. <a href=\"#0c2ff50a-2ac7-4a1a-b3e8-29d6af38d6b0-link\" aria-label=\"Jump to footnote reference 6\">\u21a9\ufe0e<\/a><\/li><\/ol>","protected":false},"excerpt":{"rendered":"<p>Il est recommand\u00e9 de faire appel \u00e0 un kin\u00e9siologue form\u00e9 pour vous accompagner dans une pratique s\u00e9curitaire, efficace et agr\u00e9able d\u2019activit\u00e9s physiques adapt\u00e9es.<\/p>\n","protected":false},"author":2,"featured_media":34044,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"[{\"content\":\"Curatolo, M. (2024). \\\"Central Sensitization and Pain: Pathophysiologic and Clinical Insights.\\\" Curr Neuropharmacol 22(1): 15\u201322.\",\"id\":\"75b8d665-e2d3-46fb-bb50-ba867760b4f4\"},{\"content\":\"Hochheim, M., P. Ramm and V. Amelung (2023). \\\"The effectiveness of low-dosed outpatient biopsychosocial interventions compared to active physical interventions on pain and disability in adults with nonspecific chronic low back pain: A systematic review with meta-analysis.\\\" Pain Pract 23(4): 409\u2013436.\",\"id\":\"98d501d5-d590-475e-a1f1-695935130543\"},{\"content\":\"Lee, H., J. H. McAuley, M. Hubscher, S. J. Kamper, A. C. Traeger and G. L. Moseley (2016). \\\"Does changing pain-related knowledge reduce pain and improve function through changes in catastrophizing?\\\" Pain 157(4): 922\u2013930.\",\"id\":\"395144d6-cfae-4186-ad13-97e40d37ae8b\"},{\"content\":\"Baroncini, A., N. Maffulli, N. Manocchio, M. Bossa, C. Foti, L. Schafer, A. Klimuch and F. Migliorini (2025). \\\"Active and passive physical therapy in patients with chronic low-back pain: a level I Bayesian network meta-analysis.\\\" J Orthop Traumatol 26(1): 66.\",\"id\":\"dc04ee37-86c7-407d-857e-1588b42f483d\"},{\"content\":\"Belavy, D. L., J. Van Oosterwijck, M. Clarkson, E. Dhondt, N. L. Mundell, C. T. Miller and P. J. Owen (2021). \\\"Pain sensitivity is reduced by exercise training: Evidence from a systematic review and meta-analysis.\\\" Neurosci Biobehav Rev 120: 100\u2013108.\",\"id\":\"69b25a25-c343-4ea1-bc6b-1c6900d5fcba\"},{\"content\":\"Meng, S., C. Cao, M. Zhang, J. Dong and M. Lu (2024). \\\"Mindfulness Meditation for Fibromyalgia Syndrome: A Systematic Review and Meta-analysis.\\\" Pain Physician 27(8): 479\u2013494.\",\"id\":\"0c2ff50a-2ac7-4a1a-b3e8-29d6af38d6b0\"}]"},"categories":[162,211],"tags":[],"class_list":["post-3480","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-douleur-chronique-maladies-en","category-habitudes-de-vie"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Comprendre les m\u00e9canismes de la douleur<\/title>\n<meta name=\"description\" content=\"Une meilleure compr\u00e9hension des m\u00e9canismes li\u00e9s \u00e0 la douleur permet aux personnes qui la vivent de mieux la g\u00e9rer et m\u00eame d&#039;en r\u00e9duire les sympt\u00f4mes.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/neuromotrix.com\/en\/ressources\/types-douleurs-leurs-effets-comprendre-pour-gerer\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Les types de douleurs et leurs effets, comprendre pour mieux g\u00e9rer\" \/>\n<meta property=\"og:description\" content=\"Avant de pratiquer une activit\u00e9 physique, vous devriez \u00e9valuer votre douleur pr\u00e9exercice. Un peu comme l\u2019\u00e9chelle de perception de l\u2019effort vue dans le premier article de cette s\u00e9rie, l\u2019\u00e9chelle de perception de la douleur vous permettra de quantifier votre douleur sur une \u00e9chelle de 0 \u00e0 10. Pendant l\u2019activit\u00e9 physique, une augmentation de 1 ou de 2 points par rapport \u00e0 l\u2019\u00e9valuation pr\u00e9exercice est acceptable. Par contre, si la douleur s&#039;amplifie rapidement ou augmente de 3 points ou plus pendant un exercice, il est recommand\u00e9 de le modifier.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/neuromotrix.com\/en\/ressources\/types-douleurs-leurs-effets-comprendre-pour-gerer\/\" \/>\n<meta property=\"og:site_name\" content=\"Neuromotrix : le mouvement qu\u2019il vous faut - Site officiel\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/neuromotrix\" \/>\n<meta property=\"article:published_time\" content=\"2023-11-10T02:01:04+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-12-11T20:08:55+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/neuromotrix.com\/wp-content\/uploads\/2023\/11\/douleur-echelle.png\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"507\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" 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