Lowery Ryan P, Joy Jordan M, Brown Lee E, Oliveira de Souza Eduardo, Wistocki David R, Davis Gregory S, Naimo Marshall A, Zito Gina A, Wilson Jacob M
1Department of Health Sciences and Human Performance, University of Tampa, Tampa, Florida; 2Department of Kinesiology, California State University, Fullerton, California; and 3Laboratory of Neuromuscular Adaptations to Strength Training, School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil.
J Strength Cond Res. 2014 Jan;28(1):161-7. doi: 10.1519/JSC.0b013e3182956461.
It is previously demonstrated that static stretching was associated with a decrease in running economy and distance run during a 30-minute time trial in trained runners. Recently, the detrimental effects of static stretching on economy were found to be limited to the first few minutes of an endurance bout. However, economy remains to be studied for its direct effects on performance during shorter endurance events. The aim of this study was to investigate the effects of static stretching on 1-mile uphill run performance, electromyography (EMG), ground contact time (GCT), and flexibility. Ten trained male distance runners aged 24 ± 5 years with an average VO2max of 64.9 ± 6.5 mL·kg-1·min-1 were recruited. Subjects reported to the laboratory on 3 separate days interspersed by 72 hours. On day 1, anthropometrics and V[Combining Dot Above]O2max were determined on a motor-driven treadmill. On days 2 and 3, subjects performed a 5-minute treadmill warm-up and either performed a series of 6 lower-body stretches for three 30-second repetitions or sat still for 10 minutes. Time to complete a 1-mile run under stretching and nonstretching conditions took place in randomized order. For the performance run, subjects were instructed to run as fast as possible at a set incline of 5% until a distance of 1 mile was completed. Flexibility from the sit and reach test, EMG, GCT, and performance, determined by time to complete the 1-mile run, were recorded after each condition. Time to complete the run was significantly less (6:51 ± 0:28 minutes) in the nonstretching condition as compared with the stretching condition (7:04 ± 0:32 minutes). A significant condition-by-time interaction for muscle activation existed, with no change in the nonstretching condition (pre 91.3 ± 11.6 mV to post 92.2 ± 12.9 mV) but increased in the stretching condition (pre 91.0 ± 11.6 mV to post 105.3 ± 12.9 mV). A significant condition-by-time interaction for GCT was also present, with no changes in the nonstretching condition (pre 211.4 ± 20.8 ms to post 212.5 ± 21.7 ms) but increased in the stretching trial (pre 210.7 ± 19.6 ms to post 237.21 ± 22.4 ms). A significant condition-by-time interaction for flexibility was found, which was increased in the stretching condition (pre 33.1 ± 2 to post 38.8 ± 2) but unchanged in the nonstretching condition (pre 33.5 ± 2 to post 35.2 ± 2). Study findings indicate that static stretching decreases performance in short endurance bouts (∼8%) while increasing GCT and muscle activation. Coaches and athletes may be at risk for decreased performance after a static stretching bout. Therefore, static stretching should be avoided before a short endurance bout.
先前的研究表明，在经过训练的跑步者进行30分钟计时赛时，静态拉伸与跑步经济性的下降以及跑步距离的减少有关。最近发现，静态拉伸对经济性的不利影响仅限于耐力运动的最初几分钟。然而，在较短的耐力项目中，经济性对运动表现的直接影响仍有待研究。本研究的目的是调查静态拉伸对1英里上坡跑表现、肌电图（EMG）、地面接触时间（GCT）和柔韧性的影响。招募了10名年龄在24±5岁、平均最大摄氧量为64.9±6.5 mL·kg-1·min-1的经过训练的男性长跑运动员。受试者在3个不同的日子到实验室报到，间隔72小时。在第1天，在电动跑步机上测定人体测量学指标和最大摄氧量。在第2天和第3天，受试者进行5分钟的跑步机热身，然后进行一系列6次下肢伸展，每次重复30秒，共重复3次，或者静坐10分钟。在拉伸和不拉伸条件下完成1英里跑的时间以随机顺序进行。对于表现测试跑，受试者被指示在5%的设定坡度下尽可能快地跑，直到跑完1英里的距离。在每种条件后记录坐位体前屈测试的柔韧性、肌电图、地面接触时间和通过完成1英里跑的时间确定的表现。与拉伸条件（7:04±0:32分钟）相比，不拉伸条件下完成跑步的时间显著更短（6:51±0:28分钟）。肌肉激活存在显著的条件×时间交互作用，不拉伸条件下无变化（之前91.3±11.6 mV至之后92.2±12.9 mV），但拉伸条件下增加（之前91.0±11.6 mV至之后105.3±12.9 mV）。地面接触时间也存在显著的条件×时间交互作用，不拉伸条件下无变化（之前211.4±20.8毫秒至之后212.5±21.7毫秒），但在拉伸试验中增加（之前210.7±19.6毫秒至之后237.21±22.4毫秒）。发现柔韧性存在显著的条件×时间交互作用，拉伸条件下增加（之前33.1±2至之后38.8±2），而不拉伸条件下无变化（之前33.5±2至之后35.2±2）。研究结果表明，静态拉伸会降低短时间耐力运动的表现（约8%），同时增加地面接触时间和肌肉激活。教练和运动员在进行静态拉伸后可能面临运动表现下降的风险。因此，在短时间耐力运动前应避免进行静态拉伸。
