Muanjai Pornpimol, Jones David A, Mickevicius Mantas, Satkunskiene Danguole, Snieckus Audrius, Rutkauskaite Renata, Mickeviciene Dalia, Kamandulis Sigitas
Institute of Sport Science and Innovations, Lithuanian Sports University, Sporto 6, 44221, Kaunas, Lithuania.
Department of Physical Therapy, Allied Health Sciences Faculty, Burapha University, Chonburi, Thailand.
Eur J Appl Physiol. 2017 Aug;117(8):1713-1725. doi: 10.1007/s00421-017-3666-1. Epub 2017 Jun 24.
The purpose of this study was to compare the benefits and possible problems of 4 weeks stretching when taken to the point of pain (POP) and to the point of discomfort (POD).
Twenty-six physically active women (20 ± 1.1 years) took part in group-based stretching classes of the hamstring muscles, 4 times per week for 4 weeks, one group one stretching to POD, the other to POP. Passive stiffness, joint range of motion (ROM), maximal isometric torque and concentric knee flexion torque, were measured before training and 2 days after the last training session.
Hip flexion ROM increased by 14.1° (10.1°-18.1°) and 19.8° (15.1°-24.5°) and sit-and-reach by 7.6 (5.2-10.0) cm and 7.5 (5.0-10.0) cm for POD and POP, respectively (Mean and 95% CI; p < 0.001 within group; NS between groups), with no evidence of damage in either group. Despite the large increases in flexibility there were no changes in either compliance or viscoelastic properties of the muscle tendon unit (MTU).
Hamstrings stretching to POP increased flexibility and had no detrimental effects on muscle function but the benefits were no better than when stretching to POD so there is no justification for recommending painful stretching. The improvements in flexibility over 4 weeks of stretching training appear to be largely due to changes in the perception of pain rather than physical properties of the MTU although less flexible individuals benefited more from the training and increased hamstring muscle length.
本研究旨在比较将4周的拉伸训练分别进行到疼痛点（POP）和不适点（POD）时的益处及可能存在的问题。
26名身体活跃的女性（20±1.1岁）参加了基于小组的腘绳肌拉伸课程，每周4次，共4周，一组拉伸至POD，另一组拉伸至POP。在训练前和最后一次训练课后2天测量被动僵硬度、关节活动范围（ROM）、最大等长扭矩和向心膝关节屈曲扭矩。
对于POD组和POP组，髋关节屈曲ROM分别增加了14.1°（10.1° - 18.1°）和19.8°（15.1° - 24.5°），坐位体前屈分别增加了7.6（5.2 - 10.0）厘米和7.5（5.0 - 10.0）厘米（均值和95%可信区间；组内p < 0.001；组间无显著性差异），两组均无损伤迹象。尽管柔韧性大幅提高，但肌腱单元（MTU）的顺应性或粘弹性特性均无变化。
将腘绳肌拉伸至POP可增加柔韧性且对肌肉功能无有害影响，但益处并不优于拉伸至POD，因此没有理由推荐进行疼痛性拉伸。4周拉伸训练带来的柔韧性改善似乎主要归因于疼痛感知的变化，而非MTU的物理特性，尽管柔韧性较差的个体从训练中获益更多且腘绳肌长度增加。
