辟谣:拉伸不能预防跑步受伤
No Evidence Stretching Prevents Running Injuries

辟谣:拉伸不能预防跑步受伤

No Evidence Stretching Prevents Running Injuries

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辟谣:拉伸不能预防跑步受伤

No Evidence Stretching Prevents Running Injuries

2019-12-12

人们普遍认为,拉伸可以改善人体在跑步时的表现,降低受伤的风险。不过,一组研究人员表示,这种想法纯属虚构。不仅如此,研究人员还表示,积极的热身有助于在跑步时有好的表现,而循序渐进的训练可以减少受伤的风险。


人们普遍认为,拉伸可以改善人体在跑步时的表现,降低受伤的风险。
It is widely believed that stretching improves running performance and lowers the risk of injuries.

不过,一组研究人员表示,这种想法纯属虚构。
But, a group of researchers say that belief is a myth.

不仅如此,研究人员还表示,积极的热身有助于在跑步时有好的表现,而循序渐进的训练可以减少受伤的风险。
Instead, they say an active warm-up can help with running performance and progressive training can reduce injury risk.

这些研究人员为《英国运动医学杂志》创办了信息图系列内容。
The researchers are the creators of an infographic series for the British Journal of Sports Medicine.

该系列内容的初衷是分清楚关于跑步的事实和伪科学。
The series is designed to separate truth and myths about running.

该研究团队称,有证据表明,拉伸有助于保持关节的良好运动。
The research team says there is evidence that stretching could help keep joints moving well.

不过,他们也表示,拉伸无助于提升跑步的表现,或者说,对跑步的表现有不利影响。
But they say it does not help, or harm, performance.

澳大利亚墨尔本拉筹伯大学的詹姆斯·亚历山大是该系列研究的首席作者。
James Alexander with La Trobe University in Melbourne, Australia, is the lead writer of the series.

他和他的研究团队本身都是理疗医生,平时也都跑步。
He and his research team are physiotherapists and runners themselves.

在发给路透健康新闻的一封邮件中,亚历山大写道,跑步的人对于跑步受伤的风险、预防受伤、提升跑步的表现有自己相信的一些说法,但这些说法跟目前的这项研究是相反的。
In an email to Reuters Health, Alexander wrote that runners have some beliefs around running injury risks, injury prevention and performance that oppose current research.

压力山大补充表示,他们相信的这些说法会让跑步者继续用无效的方法来进行跑步训练。
He added that such beliefs cause runners to continue using ineffective methods in their running training.

这组理疗医生跟不同能力和长处的跑步者合作。
The team of physiotherapists work with runners of differing abilities and strengths.

他们与自己的患者讨论了有关跑步的伪科学和事实。
They discuss myths and facts about running with their patients.

他们创办了《跑步的伪科学》系列,里面有5个信息图表,可以为跑步者提供一些信息。
They created the series of five "Running Myth" infographics to inform other runners.

最近的一份图表与静态肌肉拉伸有关——把某处的肌肉拉到肌肉的紧张点,拉伸时间达到30秒。
The latest deals with static muscle stretching -- lengthening a muscle to the point of tension for 30 seconds.

很多跑步者错误地认为这样做可以减少受伤的可能性。
Many runners falsely believe this can reduce injuries.

跑步者有时候还通过静态拉伸来减少艰难跑步之后肌肉产生的酸痛感,但研究也不支持这样的观点。
Runners also sometimes use static stretching to reduce muscle soreness after difficult runs, but research does not support this idea either.

不过,与主要做静态拉伸相比,更好的做法是跑步者力量训练练习,以及以合理的速度增加跑步量,从而避免受伤。
But instead of doing mainly static stretching, it would be better for runners to do strength training exercises and progress their running at a sensible rate to avoid injury.

爱丽丝·布莱恩特为您播报。
I’m Alice Bryant.