stretch
ストレッチが有害という記事http://bit.ly/gDpiky 極端な意見。PubMedで検索したところ、有害という証拠はないが、ケガや筋肉痛の予防には一貫して効果がない。
Cochrane Database Syst Rev. 2011 Jul 6;(7):CD004577.
Stretching to prevent or reduce muscle soreness after exercise.
Herbert RD, de Noronha M, Kamper SJ.
Musculoskeletal Division, The George Institute for Global Health, PO Box M201, Missenden Road, Camperdown, Sydney, Australia, NWS 2050.
Abstract
Many people stretch before or after engaging in athletic activity. Usually the purpose is to reduce risk of injury, reduce soreness after exercise, or enhance athletic performance. This is an update of a Cochrane review first published in 2007.
The aim of this review was to determine effects of stretching before or after exercise on the development of delayed-onset muscle soreness.
We searched the Cochrane Bone, Joint and Muscle Trauma Group Specialised Register (to 10 August 2009), the Cochrane Central Register of Controlled Trials (2010, Issue 1), MEDLINE (1966 to 8th February 2010), EMBASE (1988 to 8th February 2010), CINAHL (1982 to 23rd February 2010), SPORTDiscus (1949 to 8th February 2010), PEDro (to 15th February 2010) and reference lists of articles.
Eligible studies were randomised or quasi-randomised studies of any pre-exercise or post-exercisestretching technique designed to prevent or treat delayed-onset muscle soreness (DOMS). For the studies to be included, thestretching had to be conducted soon before or soon after exercise and muscle soreness had to be assessed.
Risk of bias was assessed using The Cochrane Collaboration's 'Risk of bias' tool and quality of evidence was assessed using GRADE. Estimates of effects of stretching were converted to a common 100-point scale. Outcomes were pooled in fixed-effect meta-analyses.
Twelve studies were included in the review. This update incorporated two new studies. One of the new trials was a large field-based trial that included 2377 participants, 1220 of whom were allocated stretching. All other 11 studies were small, with between 10 and 30 participants receiving the stretch condition. Ten studies were laboratory-based and other two were field-based. All studies were exposed to either a moderate or high risk of bias. The quality of evidence was low to moderate.There was a high degree of consistency of results across studies. The pooled estimate showed that pre-exercise stretching reduced soreness at one day after exercise by, on average, half a point on a 100-point scale (mean difference -0.52, 95% CI -11.30 to 10.26; 3 studies). Post-exercise stretching reduced soreness at one day after exercise by, on average, one point on a 100-point scale (mean difference -1.04, 95% CI -6.88 to 4.79; 4 studies). Similar effects were evident between half a day and three days after exercise. One large study showed that stretching before and after exercise reduced peak soreness over a one week period by, on average, four points on a 100-point scale (mean difference -3.80, 95% CI -5.17 to -2.43). This effect, though statistically significant, is very small.
The evidence from randomised studies suggests that muscle stretching, whether conducted before, after, or before and after exercise, does not produce clinically important reductions in delayed-onset muscle soreness in healthy adults.
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Scand J Med Sci Sports. 2010 Apr;20(2):169-81. Epub 2009 Dec 18.
To stretch or not to stretch: the role of stretching in injury prevention and performance.
Nicholas Institute of Sports Medicine and Athletic Trauma, Lenox Hill Hospital, New York, New York 10075, USA. mchugh@nismat.org
Abstract
Stretching is commonly practiced before sports participation; however, effects on subsequent performance and injury prevention are not well understood. There is an abundance of literature demonstrating that a single bout of stretching acutely impairs muscle strength, with a lesser effect on power. The extent to which these effects are apparent when stretching is combined with other aspects of a pre-participation warm-up, such as practice drills and low intensity dynamic exercises, is not known. With respect to the effect of pre-participation stretching on injury prevention a limited number of studies of varying quality have shown mixed results. A general consensus is that stretching in addition to warm-up does not affect the incidence of overuse injuries. There is evidence that pre-participation stretching reduces the incidence of muscle strains but there is clearly a need for further work. Future prospective randomized studies should use stretching interventions that are effective at decreasing passive resistance to stretch and assess effects on subsequent injury incidence in sports with a high prevalence of muscle strains.
Cochrane Database Syst Rev. 2007 Oct 17;(4):CD004577.
Stretching to prevent or reduce muscle soreness after exercise.
University of Sydney, School of Physiotherapy, PO Box 170, Lidcombe, NSW, Australia, 1825. R.Herbert@fhs.usyd.edu.au
Abstract
BACKGROUND: Many people stretch before or after (or both) engaging in athletic activity. Usually the purpose is to reduce risk of injury, reduce soreness after exercise, or enhance athletic performance.
OBJECTIVES: The aim of this review was to determine effects of stretching before or after exercise on the development of post-exercise muscle soreness.
SEARCH STRATEGY: We searched the Cochrane Bone, Joint and Muscle Trauma Group Specialised Register (to April 2006), the Cochrane Central Register of Controlled Trials (The Cochrane Library 2006, Issue 2), MEDLINE (1966 to May 2006), EMBASE (1988 to May 2006), CINAHL (1982 to May 2006), SPORTDiscus (1949 to May 2006), PEDro (to May 2006) and reference lists of articles.
SELECTION CRITERIA: Eligible studies were randomised or quasi-randomised studies of any pre-or post-exercise stretching technique designed to prevent or treat delayed-onset muscle soreness (DOMS), provided the stretching was conducted soon before or soon after exercise. To be eligible studies must have assessed muscle soreness or tenderness.
DATA COLLECTION AND ANALYSIS: Methodological quality of the studies was assessed using the Cochrane Bone, Joint and Muscle Trauma Group's methodological quality assessment tool. Estimates of effects of stretching were converted to a common 100-point scale. Outcomes were pooled in a fixed-effect meta-analysis.
MAIN RESULTS: Of the 10 included studies, nine were carried out in laboratory settings using standardised exercise protocols and one involved post-exercise stretching in footballers. All participants were young healthy adults. Three studies examined the effects of stretching before exercise and seven studies investigated the effects of stretching after exercise. Two studies, both of stretching after exercise, involved repeated stretching sessions at intervals of greater than two hours. The duration of stretching applied in a single session ranged from 40 to 600 seconds. All studies were small (between 10 and 30 participants received the stretch condition) and of questionable quality. The effects of stretching reported in individual studies were very small and there was a high degree of consistency of results across studies. The pooled estimate showed that pre-exercise stretching reduced soreness one day after exercise by, on average, 0.5 points on a 100-point scale (95% CI -11.3 to 10.3; 3 studies). Post-exercise stretching reduced soreness one day after exercise by, on average, 1.0 points on a 100-point scale (95% CI -6.9 to 4.8; 4 studies). Similar effects were evident between half a day and three days after exercise.
AUTHORS' CONCLUSIONS: The evidence derived from mainly laboratory-based studies of stretching indicate that muscle stretching does not reduce delayed-onset muscle soreness in young healthy adults.
Sports Med. 2007;37(12):1089-99.
Warm-up and stretching in the prevention of muscular injury.
Human Performance Laboratory, University of Alabama, Tuscaloosa, Alabama, USA. woods021@bama.ua.edu
Comment in:
Abstract
Muscular injury is one of the major problems facing today's athletes, both recreational and professional. Injuries to skeletal muscle represent >30% of the injuries seen in sports medicine clinics. As a result, it is imperative to utilise the most effective means to aid in deterring these injuries. However, there are conflicting opinions regarding methods of reducing muscular injury through warm-up and stretching techniques.Therefore, the purpose of this article is to examine the potential of a warm-up and/or stretching routine in deterring muscular injury during physical activity. The article examines a variety of studies regarding warm-up, stretching and muscular injury. The article also provides a definition of warm-up and stretching to provide clarity on this topic. Many of the differences within previous research were due to conflicting definitions. We also address this issue by examining research on muscular injury and physical adaptations to muscular injury and training. This article provides contradictory evidence to conclusions that have been drawn in previous review articles, which determined that warm-up and/or stretching protocols did not deter injury. The research included here conveys that certain techniques and protocols have shown a positive outcome on deterring injuries. As a result, a warm-up and stretching protocol should be implemented prior to physical activity. The routine should allow the stretching protocol to occur within the 15 minutes immediately prior to the activity in order to receive the most benefit. In addition, current information regarding improvements in flexibility is reviewed.
Rev Med Suisse. 2005 Jul 27;1(28):1830-4.
[Is stretching for sports performance still useful? A review of the literature].
[Article in French]
Hôpital orthopédique de la Suisse romande, Swiss Medical Olympic Center, Rue Pierre Decker 4, 1005 Lausanne.
Abstract
Since 1980, according to several authors, it is accepted that increasing flexibility of a muscle-tendon unit allows a better performance and decreases sports injuries. Stretching is regularly included in warm-up and in cooling-down. However, there are contradictory findings in the literature. In contrast, since 1990, there's evidence suggesting that stretching not only does not prevent injuries, but can also decrease the level of performance. Some part of these contradictions can be explained by the various sports activities. Those requesting an increased flexibility, such as gymnastic, dancing or diving, necessitate pre-exercise stretching to optimize the level of performance. In contrary, for sports with slow stretch-shortening cycle such as jogging or cycling, there is no scientific data showing a positive effect of stretching.
Sports Med. 2004;34(7):443-9.
Stretching and injury prevention: an obscure relationship.
Witvrouw E, Mahieu N, Danneels L, McNair P.
Department of Rehabilitation Sciences and Physical Therapy, Faculty of Medicine and Health Sciences, Ghent University, Belgium. erik.witvrouw@UGent.be
Abstract
It is generally accepted that increasing the flexibility of a muscle-tendon unit promotes better performances and decreases the number of injuries. Stretching exercises are regularly included in warm-up and cooling-down exercises; however, contradictory findings have been reported in the literature. Several authors have suggested that stretching has a beneficial effect on injury prevention. In contrast, clinical evidence suggesting that stretching before exercise does not prevent injuries has also been reported. Apparently, no scientifically based prescription for stretching exercises exists and no conclusive statements can be made about the relationship of stretching and athletic injuries. Stretching recommendations are clouded by misconceptions and conflicting research reports. We believe that part of these contradictions can be explained by considering the type of sports activity in which an individual is participating. Sports involving bouncing and jumping activities with a high intensity of stretch-shortening cycles (SSCs) [e.g. soccer and football] require a muscle-tendon unit that is compliant enough to store and release the high amount of elastic energy that benefits performance in such sports. If the participants of these sports have an insufficient compliant muscle-tendon unit, the demands in energy absorption and release may rapidly exceed the capacity of the muscle-tendon unit. This may lead to an increased risk for injury of this structure. Consequently, the rationale for injury prevention in these sports is to increase the compliance of the muscle-tendon unit. Recent studies have shown that stretching programmes can significantly influence the viscosity of the tendon and make it significantly more compliant, and when a sport demands SSCs of high intensity, stretching may be important for injury prevention. This conjecture is in agreement with the available scientific clinical evidence from these types of sports activities. In contrast, when the type of sports activity contains low-intensity, or limited SSCs (e.g. jogging, cycling and swimming) there is no need for a very compliant muscle-tendon unit since most of its power generation is a consequence of active (contractile) muscle work that needs to be directly transferred (by the tendon) to the articular system to generate motion. Therefore, stretching (and thus making the tendon more compliant) may not be advantageous. This conjecture is supported by the literature, where strong evidence exists that stretching has no beneficial effect on injury prevention in these sports. If this point of view is used when examining research findings concerning stretching and injuries, the reasons for the contrasting findings in the literature are in many instances resolved.