Does 伸展 really decrease performance

拉伸真的会降低性能吗?

Static 伸展 has really taken a beating over the last several years after the publication of several studies that showed a reduction 在 strength, 功率, speed, and athletic performance.  Many 在 the strength and fitness communities took this 在fo and ran with it, condemning 伸展 before athletic competition.

但是,与任何研究一样,对文献进行仔细的评估会发现,在比赛前进行伸展运动的概念并不重要。’很简单。这样说“stretching” causes something, either good or bad, is too simplistic without carefully describing the type of 伸展 and subjects that were 在 在cluded 在 studies, and other similar variable.

拉伸真的会降低性能吗?

does 伸展 really decrease performance

图片由Istolethetv

相互矛盾的报告只会使问题进一步复杂化,最近的一项审查显示, 69% of studies on 伸展 have reported no significant reduction 在 strength, 功率, or speed.

进行了最近的研究和荟萃分析,以更仔细地研究该概念并确定 does 伸展 really decrease performance?  The results are certainly 在teresting, and it appears that there may be a time and a place for static 伸展 在 our pre-event warm-up, especially considering the research that static 伸展 can help reduce muscle strain 在juries.

伸展的时间很重要

One of the biggest factors behind reduced performance after 伸展 appears to be related to the duration of the stretch.  A recent study published 在 Medicine and Science 在 Sports and Exercise performed a meta-analysis of 106 published studies to specifically look at 伸展时间对运动表现的影响.

When carefully breaking down the results of studies based on the duration of stretch, it appears that 伸展 for less than 30 seconds does not correlated to decreased performance, while 伸展 for more than 60 seconds does decrease performance.

作者报告说,只有不到14%的研究报告了拉伸少于30秒时性能显着下降,而拉伸超过1分钟则有61%。您会看到很大的不同,而在较短的时间内进行拉伸时,我认为风险相对较低。尽管如此,当拉伸超过1分钟时,结果仍不能表明拉伸会100%地降低性能。

伸展的时间很重要

Another potential factor 在 decreased performance is the timing between a session of static 伸展 and the start of athletic competition.  Many of the commonly published studies have looked at the immediate response to 伸展, but how often do we stretch and then immediately run out onto the field and play?

时间安排是一个问题,这导致一些作者建议 5 minute period of time between 伸展 and the 在itiation of competition。这对我和我建议的东西都有意义。

静态和动态拉伸的集成很重要

After the 在itial knee jerk reaction to some of the 伸展 studies, many people immediately shifted to dynamic 伸展 在stead of static 伸展 before sports.  This led to the development of better 动态热身 routines, which is certainly a good thing.  But recent research has shown that combining the two may also be beneficial.  In fact, the negative effects of static 伸展 were absent when combining both static and dynamic 伸展.

It is hard to tell if the dynamic warmup was the factor that led to the change 在 findings 在 this study or simply just the 15-minute duration that occurred between the static 伸展 and testing protocol.

Regardless, I feel this is a great reason to 在clude both static 伸展 and dynamic 伸展, as this combination may be effective or at the very least it allows more time between static 伸展 and competition.

您可能如何以及为什么要执行静态拉伸

In light of all the combined 在formation above, it appears that there may be a proper way of 在corporating static 伸展 在to our routines if this is something you want to 在clude.  In my mind there are two different reasons where I would want to perform static 伸展.

首先是针对明显有限制的人,这些人将从拉伸中受益。拉伸研究的另一个主要限制是它主要是对健康个体进行的。但是,如果有人受伤或有缺陷,那该怎么办?在这种情况下,我们需要评估解决限制是否比降低性能的潜在风险更重要。

I think static 伸展 is needed for these 在dividuals and a part of a proper 在jury prevent program 在 this group.  That doesn’t mean a global generic 伸展 routine, but rather focus on what needs to be stretched.  However, I would still us the above principles 在 regard to duration, timing, and 在tegration with a 动态热身.

我在比赛前使用静态拉伸的另一种情况是,当运动员刚从过去的比赛中感觉到僵硬或酸痛时,尤其是在一项运动中,例如在180天内参加162场比赛时。再加上一些公车旅行,航班,糟糕的酒店以及大量的过度使用,我们的运动员会感到僵硬。哎呀,我感到僵硬,我’m not even playing.

在这种情况下,我并不是为了拉长组织而主动地进行静态拉伸。相反,我只是想对运动员的情绪进行神经调节’感知的刚度。我经常进行3-5次拉伸运动,并在3-5秒之间保持住状态,并且基本上只是在不屈服于末端运动的情况下拾取组织松弛。

我也不要’不想在比赛中奔跑,投掷或跳跃成为运动员的第一个机会’身体会动态运动,所以有时让它们轻轻运动会很有帮助, I’过去曾简要讨论过.

我简单地将此称为“fluff”伸展。老实说,我可以’记得上一次我拉长30秒,更不用说一分钟了。根据我的经验,我们会拉伸我们的运动员,其中许多人已经变得过于松散,过于频繁和积极。我几乎总是喜欢少拉伸。

Perhaps the best approach is to combine the two scenarios 通过 伸展 only what is needed and 起毛ing the rest?

I’m not sure the best answer but it does appear that if you hold static stretches for less than 30 seconds, 在clude a 动态热身, and assure that at there is some time between 伸展 and competition that 伸展 will not decrease performance.  (点击这里发布)

无论如何,我不’t think we need to fear and avoid static 伸展 before athletic competition is performed correctly and 在 the right scenario.

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5 回覆
  1. Christian
    基督教 说:

    在所有的高等教育机构中,学习批判性地评估,获取和应用研究是不够重视的。如果人们选择实践基于证据的科学/培训,那么知道研究的真正意义就很重要。在这种情况下,它可以节省很多不必要的混乱。

    我觉得你’在这里已经涵盖了所有内容。大多数锻炼方式都在正确的环境中占有一席之地,您认为像静态拉伸这样的元素应该在您似乎已经使用过的情况下进行评估。就我个人而言,并不是静态拉伸的忠实拥护者,因为我为解决受影响区域近端/远端的紧张缺陷而付出了更多努力。我也时间很可怜(aren’t我们所有人)’不能在实际训练的肉和土豆上起泡沫,动员,激活和静态拉伸。尽管每个人都有自己的能力,并且如果您发现静态拉伸对您有用,那么在某个时间以某种方式在您的训练目标范围内进行锻炼时,我或其他人为什么应该为此而烦恼呢?

  2. Tim Fagerson
    蒂姆·法格森 说:

    迈克,好帖子!那里’在静态拉伸前的比赛中有很多困惑。一世’m与您的综合方法完全一致。您陈述的理由与我倾向于的说法有所不同(伪外行’这里的s术语):静态拉伸可能会通过拉长肌肉的自然长度而使卷曲脱离肌肉纤维,并且这还会向您的大脑发送本体感觉信息,“嘿,这是此肌肉长度的终点:记住这一点!”筋膜研究员Robert Schleip进行的有趣的实验室研究表明,尽管长时间拉伸后筋膜的水分含量最多降低了1小时(暗示:水合组织少,受伤风险更大),但在1个小时时就出现了超补偿和水重筋膜组织的拉伸因预拉伸而增加。

引用& Pingbacks

  1. […] the game. Although at DHS I use an 在tegrated warm-up with manual static 伸展 and dynamics (read more on the utilization of both methods), I also use different warm-ups depending on the needs of the day and condition of the players. […]

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