Knight C A, Rutledge C R, Cox M E, Acosta M, Hall S J
Albuquerque VA Medical Center and Lovelace Medical Center, Albuquerque, NM, USA.
Phys Ther. 2001 Jun;81(6):1206-14.
Warm-up prior to static stretching enhances muscle extensibility. The relative effectiveness of different modes of warm-up, however, is unknown. The purpose of this study was to evaluate the effectiveness of superficial heat, deep heat, and active exercise warm-up prior to stretching compared with stretching alone on the extensibility of the plantar-flexor muscles.
Ninety-seven subjects (59 women, 38 men) with limited dorsiflexion range of motion (ROM) were randomly assigned to 1 of 5 groups. Female subjects had a mean age of 27.6 years (SD=7.68, range=17-50), and male subjects had a mean age of 26.8 years (SD=6.87, range=18-48).
The first group (group 1) was a control group and did not perform the stretching protocol. The 4 experimental groups (groups 2-5) performed a stretching protocol 3 days per week for 6 weeks. Group 2 performed the static stretching protocol only; group 3 performed active heel raises before stretching; group 4 received 15 minutes of superficial, moist heat to the plantar-flexor muscles before stretching; and group 5 received continuous ultrasound for 7 minutes before stretching. Dorsiflexion ROM measurements were taken initially and after 2, 4, and 6 weeks.
All experimental groups increased active and passive range of motion (AROM and PROM). The mean AROM/PROM differences at 6 weeks were 1.11/1.39 degrees for group 1, 4.10/6.11 degrees for group 2, 4.16/4.21 degrees for group 3, 4.38/4.90 degrees for group 4, and 6.20/7.35 degrees for group 5. The group receiving ultrasound before performing the stretching protocol (group 5) displayed the greatest increase in both AROM (6.20() and PROM (7.35().
Among the modalities tested, the use of ultrasound for 7 minutes prior to stretching may be the most effective for increasing ankle dorsiflexion ROM.
静态拉伸前进行热身可增强肌肉伸展性。然而，不同热身方式的相对有效性尚不清楚。本研究的目的是评估与单纯拉伸相比，拉伸前进行浅表热、深部热和主动运动热身对跖屈肌伸展性的效果。
97名背屈活动范围（ROM）受限的受试者（59名女性，38名男性）被随机分配到5组中的1组。女性受试者的平均年龄为27.6岁（标准差=7.68，范围=17 - 50岁），男性受试者的平均年龄为26.8岁（标准差=6.87，范围=18 - 48岁）。
第一组（第1组）为对照组，不执行拉伸方案。4个实验组（第2 - 5组）每周进行3天的拉伸方案，共6周。第2组仅执行静态拉伸方案；第3组在拉伸前进行主动提踵；第4组在拉伸前对跖屈肌进行15分钟的浅表湿热敷；第5组在拉伸前接受7分钟的连续超声治疗。在最初以及2周、4周和6周后测量背屈ROM。
所有实验组的主动和被动活动范围（AROM和PROM）均增加。第6周时，第1组的平均AROM/PROM差异为1.11/1.39度，第2组为4.10/6.11度，第3组为4.16/4.21度，第4组为4.38/4.90度，第5组为6.20/7.35度。在执行拉伸方案前接受超声治疗的组（第5组）在AROM（6.20）和PROM（7.35）方面的增加最大。
在所测试的方式中，拉伸前使用7分钟超声可能对增加踝关节背屈ROM最有效。
