不同柔軟度測量與伸展運動預測腿後腱肌群拉傷之效益

Effect of different types of flexibility tests and stretching techniques in predicting the risk of hamstring injury

腿後腱肌群是運動中最容易拉傷的肌肉，而拉傷與肌肉柔軟度密切相關。因此，認識現有柔軟度評估與伸展方法對於運動訓練實務相當重要。本文首先回顧並比較腿後腱肌群柔軟度的測量方法，其次回顧不同伸展運動的立即效益。回顧結果指出現有測量方法以靜態柔軟度為主，其中單關節被動測試具有較好的專一性與信度，但測試結果與拉傷之間的關聯性文獻間則未有一致的結論。運動前與運動後伸展目的為提高肌肉表現與疲勞舒緩，應以動態伸展為佳。運動外伸展訓練目的為提高肌肉靜態柔軟度，以靜態伸展與本體感覺神經肌肉促進術伸展為佳。

 

Hamstrings strain is the most common sport injury, and flexibility is closely related to the risk of injury. Therefore, the knowledge of current flexibility tests and stretching techniques of hamstrings is important in sport science. This article firstly reviews and compares current testing methods of hamstrings flexibility, and secondly reviews the effects of different stretching techniques. Literature review shows that current flexibility tests mostly address static flexibility, and single-joint, passive tests are superior in specificity and reliability. However, no consistent relationship between score of flexibility test and risk of hamstrings strain was found. In addition, dynamic stretching is suggested before and after exercise to increase performance and decrease fatigue, while static stretching and proprioceptive neuromuscular facilitation stretching are suggested outside the exercise periods to increase static flexibility.