Ferrando Vittoria, Panascì Marco, Bisio Ambra, Chiarotti Valentina, Marmondi Federica, Bonato Matteo, Ruggeri Piero, Faelli Emanuela
Department of Experimental Medicine, Section of Human Physiology, University of Genoa, 16132 Genoa, Italy.
Centro Polifunzionale di Scienze Motorie, University of Genoa, 16126 Genoa, Italy.
Sports (Basel). 2025 Aug 20;13(8):276. doi: 10.3390/sports13080276.
: Aging is associated with reduced joint flexibility and balance, which increases the risk of falls, especially during stair descent where motor control is critical. Stretching has been shown to improve ankle range of motion and gait speed. This study investigated the effects of a 4-week training program combining stretching plus resistance training (RT) with elastic bands on functional capacity and ankle stability during stair descent in older women. : Twenty-four active older women (mean age: 73.1 ± 0.97 years) were randomly assigned to static stretching (SS), dynamic stretching (DS) and control (CG) groups. All participants completed two weekly 60 min sessions consisting of progressive RT preceded by three different warm-ups. The SS and DS groups completed static or dynamic stretching, while the CG walked. Assessments included 30s-Chair Stand (30s-CS), Handgrip Strength (HGS), Time Up and Go (TUG), Chair Sit and Reach (CSR), Rating of Perceived Exertion (RPE), and ankle kinematics during stair descent. : All groups improved 30s-CS and TUG ( < 0.05). Only the SS group improved CSR in both legs and the ankle dorsiflexion angle during stair descent at final foot contact ( = 0.002). RPE increased over time across all groups ( < 0.0001); however, the SS and DS groups reported lower exertion than the CG group in first-second weeks ( = 0.0001-0.003). : SS prior to progressive RT improved flexibility and ankle kinematics during stair descent, thus reducing the perception of effort particularly during the initial training phase. These findings indicate the effectiveness of SS as a warm-up strategy for increasing ROM and potentially reducing the risk of falls in this population.
衰老与关节灵活性和平衡能力下降有关，这会增加跌倒风险，尤其是在楼梯下行过程中，此时运动控制至关重要。已有研究表明，拉伸可改善踝关节活动范围和步态速度。本研究调查了一项为期4周的训练计划的效果，该计划将拉伸与弹力带抗阻训练（RT）相结合，对老年女性下楼梯时的功能能力和踝关节稳定性的影响。24名活跃的老年女性（平均年龄：73.1±0.97岁）被随机分为静态拉伸（SS）组、动态拉伸（DS）组和对照组（CG）。所有参与者每周完成两次60分钟的训练课程，包括在三种不同热身运动之后进行的渐进式抗阻训练。SS组和DS组分别进行静态或动态拉伸，而CG组则进行步行。评估内容包括30秒椅子站立测试（30s-CS）、握力（HGS）、起身走测试（TUG）、椅子坐立前屈测试（CSR）、主观用力程度分级（RPE）以及下楼梯过程中的踝关节运动学参数。所有组的30s-CS和TUG测试结果均有所改善（P<0.05）。只有SS组在最终足接触时双腿的CSR以及下楼梯过程中的踝关节背屈角度均有所改善（P = 0.002）。所有组的RPE随时间增加（P<0.0001）；然而，在第一至第二周，SS组和DS组报告的用力程度低于CG组（P = 0.0001 - 0.003）。渐进式抗阻训练前进行静态拉伸可改善下楼梯过程中的灵活性和踝关节运动学参数，从而降低用力感，尤其是在初始训练阶段。这些发现表明，静态拉伸作为一种热身策略，对于增加活动范围以及潜在降低该人群跌倒风险是有效的。
