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.
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.
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.
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。
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.
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.
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.
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.