肌力訓練對預防不同運動型態誘發腿後腱肌群損傷之探討

Strength Training for Preventing Hamstrings Strain Induced by Different Specific Sports

腿後腱肌群泛指股二頭肌長頭與短頭、半腱肌及半膜肌等四條肌肉所構成的複合肌群；其功能兼具伸髖與屈膝。而腿後腱肌群的損傷更是運動場上常見的一種運動傷害，尤其更好發在該肌群處於屈髖與膝伸直的離心收縮期時，仍須展現高爆發力與高速度的動作。目前針對肌力訓練提升運動表現與預防運動傷害發生機率的科學研究佐證已不勝枚舉。本文係透過收集並整理相關主題文獻方式，探討肌力訓練對不同運動型態所誘發腿後腱肌群損傷的影響。綜觀文獻結果發現開放鏈型態的肌力訓練動作可讓股二頭肌長頭誘發較大刺激，而閉鎖鍊式動作則針對半腱肌產生較大刺激。此外，針對介入腿後腱肌群訓練的短期與長期效益而言，選擇高強度腿後腱肌群熱身動作，則可能易增加衝刺跑所造成腿後腱肌群損傷風險；但就長期規律性的訓練則可有效降低運動損傷發生機率。本文建議教練在選擇提升腿後腱肌群肌力訓練動作及實施傷後復健時，應先考量運動專項特殊性，以降低腿後腱肌群損傷的風險及提升運動表現。

 

The hamstring muscle group consists of the biceps femoris long head (BFL), the biceps femoris short head (BFS), the semitendinosus (ST), and the semimembranosus (SM). These muscles are primarily responsible for knee flexion and hip extension movement. Hamstrings strains are common injuries in sports field. Usually, it occurs during eccentric contraction with both hip flexed and knee extended while exerting the maximal explosive and high-speed efforts,. Currently, scientific evidences have shown benefits of improving performance and injury prevention via conducting strength training on the hamstring muscle group. The purpose of this study was to provide a comprehensive review of the effects of the strength training on the hamstrings injuries induced by different types of sports, which was vital for optimizing hamstrings care. It elucidated that the open kinetic chain exercises in strength training may stimulate greater BFL electromyography (EMG) signals, whereas the closed-kinetic chain exercises could induce greater activation in the ST. In addition, based on the short-term and long-term efficiency focusing on the hamstrings-stimulation (HS) in strength training, the evidences revealed that adding high intensity HS exercises in warm-up may increase the sprint-induced hamstring muscle damage risk. However a planned and regulated program could decrease the rate of injures. It is suggested that coaches should prioritize the sport-specific facet first when designing the strength training program for hamstrings and performing the rehabilitation, to eliminate the risk of injury and enhance the performance.