译言网 | 跑步前做做拉伸, 能防止受伤么?

Should you stretch before a run?That question, which has prompted countless academic studies, debatesand inter-running-partner squabbles, is now at the heart of a notablenew study published in August on the Web site of USA Track and Field,the sport’s national governing body. The study, one of the largest ofits kind, involved almost 1,400 runners, from age 13 to past 60, whowere assigned randomly to two groups. The first group did not stretchbefore their runs, while otherwise maintaining their normal workoutroutine: the same mileage, warm-up (minus any stretching) and so on. Thesecond group stretched, having received photographs and specificinstructions for a series of simple, traditional poses, like leaningover and touching toes, that focused on the calf, hamstring andquadriceps muscles. The volunteers were told to hold each stretch for 20seconds, a technique known as static stretching. The entire routinerequired three to five minutes and was to be completed immediatelybefore a run.

跑步前要不要做做拉伸? 这个问题引发了无数的学术研究, 争辩和跑步者之间的讨论, 现在呢, 它成了8月分发表的一分最新研究的焦点, 该研究成果发表在全国体育管理主体 - 美国田径的网站上.  该研究是同类研究中规模最大的, 包括年龄自13到60多岁的将近1,400名赛跑者, 他们被随机分为两组.第一组在跑步前不做任何拉伸或者是保持现在跑前的练习套路：同样的英里数, 热身活动 (要除掉拉伸运动)等等. 第二组则要拉伸,按照他们收到的照片和一些特定的要求来做一些简单的, 传统的拉伸活动, 比如说俯身, 碰脚趾以便拉伸小腿, 腿筋和四头肌. 每个伸体位要保持20秒,  这种方法叫做静态拉伸.  完成整套拉伸练习需要3-5分钟, 然后志愿者就马上去跑步.  

Thevolunteers followed their assigned regimens for three months.Predictably, since running, as a sport, has a high injury rate, quite afew became injured during the three months. About 16 percent of thegroup that didn’t stretch were hobbled badly enough to miss training forat least three days (the researchers’ definition of a running injury),while about 16 percent of the group that did stretch were laid up forthe same amount of time. The percentages, in other words, were virtuallyidentical. Static stretching had proved to be a wash in terms ofprotecting against injury. It “neither prevented nor induced injury whencompared with not stretching before running,” the study’s authorsconcluded, raising the obvious corollary, so why in the world do so manyof us still stretch?

志愿者按照要求进行3个月的练习. 可以预知, 在这3个月里面, 很多志愿者都受伤了, 因为跑步是一项高伤病率的运动.  在跑前未拉伸的小组里面,16%的志愿者都一瘸一拐的, 情况比较严重, 大概要落下至少三天的训练(研究者把此种情况定义为运动伤害), 不过, 同样比例的情况也发生在了跑前拉伸的小组中. 换句话说, 两个小组的比例一模一样. 可以证实, 静态拉伸并不能对运动伤害起到任何的防范作用.因而该研究的作者推断: 跟跑前不拉伸相比, 跑前拉伸既"不能预防" 也"不能促发""运动伤害. 不过, 既然如此,为什么世界上有这么多的人还在做跑前拉伸呢?

Stretchingis, of course, a contentious issue in sports. The bulk of the availablescience strongly suggests that static stretching before a workout notonly does not prevent overuse injuries but also may actually hinderathletic performance. “There is a very important neurological effect ofstretching,” said Ross Tucker, a physiologist in South Africa andco-author of the Web site The Science of Sport. “There is a reflex thatprevents the muscle from being stretched too much,” which is activatedby static stretching, inducing the muscle to become, in effect, tighterin self-protection. Past studies have found that athletes’ vertical jumpis lower after a bout of static stretching than with no stretching atall. They can’t generate as much power. Meanwhile, other studies havefound, like the new track and field association report, that staticstretching seems to have little benefit in terms of injury prevention,particularly against the overuse injuries common in running. “Thefindings of this present study are totally in line with the existingliterature,” said Malachy McHugh, the director of research at theNicholas Institute of Sports Medicine and Athletic Trauma and the leadauthor of a comprehensive new review of decades’ worth of stretchingresearch published in April in the Scandinavian Journal of Medicine andScience in Sports.

拉伸在体育界是个很有争议的话题. 大多数的现行科学研究结果都有力的说明, 体育运动前的静态拉伸不仅不会预防过度伤害, 反而有可能影响运动员发挥.南非生理学家, 同时也是网络版"体育科学"的合著者, 罗斯 塔克说: 拉伸对神经系统影响很大, 反射波会阻止肌肉进行过度拉伸.而这种反射波是由静态拉伸激活的, 会导致肌肉紧缩以进行自我保护. 过去有研究发现:跳高运动员, 如果在跳前进行静态拉伸,那么跳的会比较低．因为不能产生足够的能量．同时，其他研究诸如新田联协会报告, 也发现, 相对于防范运动伤害, 特别是赛跑中很普遍的过度伤害,静态拉伸的作用似乎并不大. 尼古拉斯学院运动医学和运动伤害的研究主任, 马拉奇 麦克休说: 目前的研究结果和已知的结论是相符的.他还在4月分的斯堪的纳维亚杂志的体育医药与科学版本, 发表过一篇对10年拉伸价值的全面审视的论文, 他是该论文的主要作者.

Butmany people remain fiercely attached to their stretching routines. “Itwas really hard to recruit runners” who, used to stretching, would agreeto be randomly assigned to the nonstretching group, said Alan Roth, aformer board member of USA Track and Field and coordinator of the study.Once they understood that they might be required to not stretch forthree months, they declined to participate. It took the researchers morethan two years to coax enough runners to join and complete the study,generating enough data for meaningful results.

但是很多人都相当坚决的继续着他们跑前拉伸的套路. 前美国田径董事会成员, 该研究的协调员, 阿兰 罗斯说:"想把那么一直都做拉伸的运动员分到不拉伸小组里面真的很困难". 他们一了解在这3个月里跑前都不能进行拉伸运动, 就都不愿意参加这个研究了.研究人员们花了两年多的时间才说服了足够的人加入进来, 完成该研究活动, 取得足够的数据, 以证明支撑这意义重大的成果.

Andthe results are “meaningful,” according to Dr. Dan Pereles, anorthopedic surgeon in the Washington area who originated and led thestudy. “I had gone into this thinking that stretching would preventinjuries. I was fairly sure of it. But that’s not what we found.”Instead, static stretching provided no particular benefit. On the otherhand, it didn’t cause harm, either.

该研究的发起和领导人, 华盛顿地区的整形医生, 丹 皮若勒博士认为: 这些结果是意义深远的.  他说"我曾经相信拉伸可以防止损伤, 并且还很确定, 不过现在研究结果却并非如此". 正相反, 研究发现静态拉伸不会有特别的帮助, 不过也不会造成什么损害.

Oneanomalous finding of the USA Track and Field study was that runners whowere used to stretching and were assigned to the nonstretching groupbecame injured at a disproportionately high rate. Almost 23 percent ofthem wound up hurting themselves during the three months. But no expertsassociated with the study or who have read the results believe thatthis finding intimates that stretching had been keeping them uninjuredin the past. More likely, Dr. McHugh said, they fell victim to atraining error, which, he explained, “in reality can mean any abruptchange in training patterns. Your body adapts to its routine, and ifthat routine is monotonously habitual as with many runners, it doesn’ttake much of a change to cause an injury.”

美国田联的研究还发现了一个怪现象: 被分到跑前不拉伸的小组里的, 而之前有跑前拉伸习惯的, 非常容易受伤, 比例很高.大概有23%的人都在这3个月里受伤了. 不过, 和该研究相关的或者是看过研究结果的专家们,并不认为该现象就能说明之前拉伸的习惯是一直防止他们受伤的原因. 麦克休博士说, 很有可能, 他们是错误训练的受害者, 也就是训练方式的突然改变.你的身体已经适应了某种模式, 对赛跑者来说也是如此, 身体习惯了单一的模式, 那么稍微有点变化, 就有可能会受伤.

Sois the primary takeaway of the USA Track and Field study that, whateveryou’re doing now in terms of stretching or not stretching, don’t stop?Possibly, but most physiologists, taking a broader view of the availablescience, would probably say no. “In all our involvement with eliteathletes now, we don’t do this kind of static stretching anymore,” Dr.Tucker said. Instead, the best science suggests that an ideal preworkoutroutine “consists of a very easy warm-up, followed by a gradualincrease in intensity and then dynamic stretching,” he said. Dynamicstretching, or exercises that increase your joints’ range of motion viaconstant movement, does not seem to invoke the inhibitory reflex ofstatic stretching, Dr. Tucker said. When “you stretch through movement,you involve the brain much more, teaching proprioception and control, aswell as improving flexibility.”

那么这是美国田联的研究是不是主要就说明, 无论你现在是拉伸还是不拉伸, 请继续保持原状? 很有可能,不过对当今科学有着博大视角的大多生理学家可能都会反对. 塔克博士说: "目前和我们有关系的所有精英运动员, 都不再做该种静态拉伸了".顶尖科学表明最理想的运动前奏是, "简单热身", "然后强度逐渐增大, 然后做动态拉伸", 他说. 动态拉伸,或者是通过连续移动来增加关节运动的练习, 都似乎不会激活促使肌肉自我保护的反射波. 塔克博士说:"通过移动来拉伸, 大脑可以一起动起来,学会本体感受和控制, 以及改进柔韧性".

Inpractice, dynamic stretching would mean that, instead of leaning overand touching your toes or pushing against a wall to stretch your calvesbefore running, you might raise your leg before you in a marchingmotion, and then swing it back, in a well-controlled arc, suggested PhilWharton, a neuromuscular therapist and founder, with his father, Jim,of the Wharton Performance clinic in New York City. Or lift your leg tothe side and scissor it in front of you to warm up the hip joint.

实际上, 费尔 华顿建议说： 动态拉伸， 它不用你向前倾， 碰脚趾或者是靠墙拉伸小腿肌肉，你可以向前迈步, 然后在向后甩，甩出一个完美的弧度。费尔华顿是一个神经肌肉理疗师，并且和他父亲吉姆在纽约一起成立了华顿行为诊室。 他说： 或者是向两侧打开双腿然后再在前方交叉， 热身髋关节。

Butmake any such alterations to your routine gradually, withcircumspection. If there’s one lesson from the USA Track and Fieldstudy, said Dr. Pereles, it is that “sudden changes are probably not agood idea.”

但是在改变你常规热身方法时， 要慢慢来， 要小心。 皮若勒博士说： 从美国田径研究结果能推得的一个教训就是， 做任何突然的改变，可能都不是什么好主意。