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標題: ?? 拉筋有害 ?? [From 樂華長跑會會訊JAN09] [打印本頁]

作者: 洛虎添 時間: 2009-1-31 22:36
標題: ?? 拉筋有害 ?? [From 樂華長跑會會訊JAN09]
人人都教我們做運動之前要做拉筋。
拉筋，即Stretching，即伸展筋肌。
拉筋儼然是一種真理，沒有人質疑，
大家相信拉筋可減免運動傷害。

不過，加拿大醫生Dr. Lan Shrier則說：運動前不宜拉筋。
Lan Shrier分析了二十三個有關運動前做伸展運動的研究報告，
發現運動前拉筋未必有助提升運動表現，反而會傷害肌肉，
也會減低表現！Lan Shrier的報告於《運動醫學期刊》發表。

你會覺得詭異吧？不。如果你有讀過本欄，你可能會記得，
兩年前我在此經已報道過有研究指運動前拉筋害多過益。
如今Lan Shrier的報告不是他自己做的，
而是綜合二十三個相關研究結果而得出的結論。
我當日報道的那份研究可能都有份。

Shrier展示當中一份研究說：跳高前不拉筋，比拉筋的能跳高四分三吋到一吋。

另六份研究表示，運動前拉筋無證據顯示能減底受傷機會。

那麼，怎樣才有用？Shrier答：正常熱身。
你說：拉筋不就是熱身麼？答：不。拉筋不同熱身。
熱身是小跑步或輕量運動。

那麼拉筋要完全摒棄？Shrier說，平日拉拉筋，
可令筋鬆，無妨。運動前，免矣。

經此一役，我跑步前都不拉筋咯。

作者: 艾莉絲•韋 時間: 2009-1-31 22:43
我聽過山藝教練講過要熱左身先拉筋
身體微溫才叫熱身，之後才拉筋。
希望沒有記錯啦 !

我自己就慣了行暖d才拉筋, 凍冰冰會易拉傷。
請各ching , ctse補充 / 指正

作者: 比因 時間: 2009-1-31 22:51
我聽過有說法, 話好似跑步呢種無突發性力量/體重轉移既運動, 拉筋其實幫助不大

我就覺得筋拉鬆左既話, 就好似條彈弓咁吸收左你部分既肌力, 即是話有部分來自肌肉既力會比條筋吸收左, 傳唔到落地度

所以我跑之前既拉筋量唔多, 係咁易拉順左, 令關節運作暢順就得

反而跑程中有需要拉鬆返雙腳係不知不覺間越來越緊既肌肉, 我覺得呢個重要過拉筋

作者: =chairman= 時間: 2009-1-31 22:58

原帖由 大隻添跑手 於 2009-1-31 22:36 發表

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...那麼，怎樣才有用？Shrier答：正常熱身。
你說：拉筋不就是熱身麼？答：不。拉筋不同熱身。
熱身是小跑步或輕量運動。
...

小弟有同感。

記得中五時參加(其實應該係compulsory)最後一次的新春長跑，賽前很想很想跑到好成績，所以都練了一段時間，自己亦對進度感到滿意。
當日比賽清晨上學前，我特意到樓下拉筋，拉左都成 30 分鐘有多，諗住拉鬆晒d筋，到比賽時可以用最佳狀態應付比賽。
點知起跑無幾耐，發覺出事！手手腳腳均十分軟 lai lai，完全出唔到力，跑到一半捱唔住搞到要行，最終飲恨呀 ~~
之後上網睇下有咩原因導致，就 search 到一篇文章，就話原來賽前最重要是「熱身」，如上文所述。而「拉筋」都是需要的，不過就不需要拉咁耐筋，否則會導致手手腳腳軟 lai lai，好似我的經歷咁樣。

如有錯誤，請指正小弟，謝 ~

作者: wilson 時間: 2009-2-1 08:42
原來係咁......
我仲次次拉完筋先熱身......

作者: didianna 時間: 2009-2-1 09:22
我都有點點經驗講下,,我一向都以為拉拫等於熱身..每次跑前都積極地拉拫,,但事與願違我都係受傷...休息兩個月再跑,,雖然只跑二十至三十分鐘..但都係有點痛...早幾日再跑就決定改用各位ching/ctse嘅方法,,就係先熱身再拉根(跑五至十分鐘,,再拉根)..果然跑時吾痛同跑後都吾係太痛...再睇埋ching呢段分享,,就明白自己之前真係做錯啦,,,

作者: onionufo 時間: 2009-2-1 10:45
d專家講法真係好多、好矛盾，有d又話要拉有d又話唔好拉都唔知信邊個好。都係按照自己平時咁自己覺得點好就點做

作者: stanwong 時間: 2009-2-1 11:15
小弟習慣先慢跑幾分鐘然後拉筋，現在搞到好困惑，都唔知拉唔拉好？

作者: michaelyw 時間: 2009-2-1 12:20
我通常跑完之後才拉筋，跑前熱身是慢跑或做些提步動作。

作者: kopo1128 時間: 2009-2-1 14:51

原帖由 stanwong 於 2009-2-1 11:15 發表

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小弟習慣先慢跑幾分鐘然後拉筋，現在搞到好困惑，都唔知拉唔拉好？" />" />

我覺得你的做法應該沒有問題的. 不過, 我覺得運動前的拉筋不需太久而已.

作者: hobbywet 時間: 2009-2-1 15:36
標題: 回復 1# 的帖子
多謝你的有用資料,不過所有運動項目進行前都要拉筋,究竟誰是誰非,真困惑

作者: 不停向前 時間: 2009-2-1 17:37
小弟平時號前只有拉筋, 無熱身的...

等我陣間去跑時慢跑一陣再拉下筋先
thank you ching info

作者: ChARsoN 時間: 2009-2-1 23:12
我記得幾年前有時跑步前都冇拉過筋
如由港島回屯門途中於黃金海岸下車跑回家
或一出門口即跑千多米(中距離跑速度)去補習等等....
而且都在冬天時
跑完後都冇咩事~

作者: ChARsoN 時間: 2009-2-3 01:25
今日我試過冇認真拉筋就跑步
發覺都ok~
且有"一鼓作氣"之效
一來到運動場踩上跑道就可開始跑步~

作者: randyip 時間: 2009-2-3 11:05
標題: 回復 14# 的帖子
me 2.. and the performance is ok, at least my knee's painful is lesser...will try to do it again.

作者: oscar 時間: 2009-2-3 11:19
提示: 作者被禁止或刪除內容自動屏蔽

作者: ChARsoN 時間: 2009-2-3 19:54

原帖由 randyip 於 2009-2-3 11:05 發表

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me 2.. and the performance is ok, at least my knee's painful is lesser...will try to do it again.

I don't have to take part in any competitions recently so that it would be OK for me to try some new methods without worryings due to the impacts of injuries to my performance in competitions~

作者: wlau 時間: 2009-11-24 16:29

原帖由 oscar 於 3-2-2009 11:19 發表

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我信教練多啲，教練話要就應該要，始終佢地實戰同經驗一定豐富，而且佢地受傷一經驗一定好夠。所以我會贊成先熱身再拉根！

其實有D 教練可能未上過運動科學D 野, 佢地都係以經驗去教,但有時, 可能D 經驗都未必係完全正確......
所以其實駛唔駛拉根這些問題, 我都係主張住運動科學多D...
其實如果熱身夠, 仲駛唔駛再做事前拉根呢?

作者: wong.siufu 時間: 2009-11-24 17:45
這裡講左兩樣野
1/ 熱身包唔包括拉筋
2/ 拉筋有冇用

個人認為，熱身應該包括拉筋
以長跑來說，拉筋可能佔用比較少既時間，只拉一下大腿�小腿筋
第二ｄ運動，可能佔用多點的時間來拉筋，例如一些技巧性高的運動跨欄

拉筋有冇用？
cool down一定要拉，唔係第二日超痛�累

作者: 佐治男孩 時間: 2009-11-24 23:32

原帖由 洛虎添 於 2009-1-31 22:36 發表

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人人都教我們做運動之前要做拉筋。
拉筋，即Stretching，即伸展筋肌。
拉筋儼然是一種真理，沒有人質疑，
大家相信拉筋可減免運動傷害。

不過，加拿大醫生Dr. Lan Shrier則說：運動前不宜拉筋。
Lan Shrier分 ...

The right way to stretch is to jog slowly for 5 to 10 min first, get your body warmed-up before the stretch. Stretching cold body can often lead to injury and is a very common mistake committed by many runners in HK.

作者: 佐治男孩 時間: 2009-11-24 23:40

原帖由 wlau 於 2009-11-24 16:29 發表

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其實有D 教練可能未上過運動科學D 野, 佢地都係以經驗去教,但有時, 可能D 經驗都未必係完全正確......
所以其實駛唔駛拉根這些問題, 我都係主張住運動科學多D...
其實如果熱身夠, 仲駛唔駛再做事前拉根呢?

在下也有同感，有人話盡信書不如無書，我就覺得盡信教練不如無教練。始終科學就是科學，經驗則是有對有錯的。

作者: 全馬 時間: 2009-11-25 11:00
有同感!
熱身--->要! 我在長跑前通常要慢走1km先至加快速度
拉筋--->隨便!
我認為鬆下d "較"位比拉筋重要

作者: fung2003 時間: 2009-11-25 11:06
我都聽過部份拉筋動作會有害，不過我個人就唔係好覺

作者: cu83 時間: 2009-11-25 11:12

原帖由 佐治男孩 於 24-11-2009 23:32 發表

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The right way to stretch is to jog slowly for 5 to 10 min first, getyour body warmed-up before the stretch. Stretching cold body can oftenlead to injury and is a very common mistake committed by many runnersin HK.

I agree with you that stretch AFTER a certain period of warm up is the proper way to prepare our body for intensive exercise, as this is also what my coach taught me.
However, I totally disagree with you that this is a "very common mistake of what you called HK runners".
In fact, I think many runners (regardless HK or the place where you live) also have similar mis-understanding of how stretching your body will help to enhance your athletic performance.

作者: cu83 時間: 2009-11-25 11:23

原帖由 佐治男孩 於 24-11-2009 23:40 發表

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在下也有同感，有人話盡信書不如無書，我就覺得盡信教練不如無教練。始終科學就是科學，經驗則是有對有錯的。

Well, I think nothing is definite in this rare world.
Science is only a way to explain how things turn out under a specific circumstance or environment.
There are still many things that science is unable to explain at this moment of time.
Reading books is a good way to achieve knowledge, but there are many theories which are contradict to each others. Who should readers believe which one is correct?
Same applied, there are many coaches of all sorts out there, and not every coach is good.
The most important thing of acquiring knowledge is therefore, getting a right book or getting a right coach which suits yourself.
This is why I always believe that what is right for me may not be suitable for you or others.
Bear in mind, not all of us are "identical".

作者: 佐治男孩 時間: 2009-11-26 03:14

原帖由 cu83 於 2009-11-25 11:23 發表

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Well, I think nothing is definite in this rare world.
Science is only a way to explain how things turn out under a specific circumstance or environment.
There are still many things that science ...

In terms of training method, I agree with you. Everyone is different. Training needs to be customized. But in terms of injury prevention, like when to stretch, it is pretty much true for everyone (there may be some rare exceptions).

Years ago when I was a youngster, I heard from many folks who didn't believe in Western medicine. They would say that western doctors were for westerners "We are different, they don't know our body." It turned out that was not true at all. (Interestingly, many of my friends from HK now don't believe in Chinese medicine, but I am still a firm believer of Chinese medicine). So, when we say we are different, we still need to keep in mind that, some scientific laws (though not all) could still be the same for most people. 1 + 1 is still equal to 2, for you and me and for others.

[ 本帖最後由佐治男孩於 2009-11-26 03:44 編輯 ]

作者: cu83 時間: 2009-11-26 09:27
Ha Ha, 佐治, I thought we already have a consensus on the Stretching part.

As I said, no one is identical. Everyone have his own view and judgment, what's seem right to you may not be right to others. Although you may have your own theory to support your sayings (which may or may not be absolutely correct), whoever don't buy your idea will still choose to ignore you.
This is why my coach always says she is "sharing" her experiences with us, not "teach". Perhaps she's just trying to be polite to me, as I was not a youngster (although not an old man) when I started running last year.

I felt so sorry to hear that friends around you don't believe in Chinese medicine, but I believe that is only a some group of friends that you know until now.
Runner friends around me here have been sharing their curing methods in this forum, some thru physio, while some via acupuncture.
Talking about acupuncture, I think this is one of the Chinese discoveries which western science is unable to fully explain until now. In the old days, I also heard some westerners saying Chinese are so weird in sticking a tiny needle in to the body, how can this tiny needle cure sickness.
Nowadays, many westerners or even national team are using it as one of the curing method on injury.
Even in PRC, they are now combining both traditional Chinese & Western therapy on various medical areas.
What I'm trying to suggest is we (regardless Chinese or Westerners, people living in HK or US) should be more open-minded to everything. Things may be right at this moment of time, but it may be proved to be wrong in the future.
In the old days, people never think of the world is sphere sharp, but now, even a 1 yr old kid know that.
Well, I'm just trying to share my thought with you. There's no right or wrong here!

[ 本帖最後由 cu83 於 2009-11-26 09:29 編輯 ]

作者: 齋老味 時間: 2009-11-26 11:33
我都會拉
通常係慢跑令個身熱哂
就拉一兩分鐘筋
然後就跑

我覺得拉筋係防抽筋
好似游水打波前唔拉
游游下打打下
大腿或小腿都會抽筋架................

作者: 佐治男孩 時間: 2009-11-26 11:47

原帖由 cu83 於 2009-11-26 09:27 發表

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Ha Ha, 佐治, I thought we already have a consensus on the Stretching part.
As I said, no one is identical. Everyone have his own view and judgment, what's seem right to you may not be right to ot ...

Agree.

作者: tyler 時間: 2009-11-28 09:47
以前都聽過有Ｄ朋友比賽前唔中意拉筋，理由係拉左後會跑慢左，冇力

作者: 游鯤 時間: 2009-11-28 21:00
差啲俾個標題嚇一跳.
拉筋點會有害呢?

應該改為"平時拉筋有助運動表現, 跑前拉筋有害".
以後每次跑後拉筋. 平日再抽15分鐘做一次.

作者: iceberg99 時間: 2009-11-29 14:32
平時拉開跑完無抽，今日跑半馬淨熱身無拉就臨尾抽筋

作者: 佐治男孩 時間: 2009-11-29 23:37

原帖由 iceberg99 於 2009-11-29 14:32 發表

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平時拉開跑完無抽，今日跑半馬淨熱身無拉就臨尾抽筋 " />" />

比賽前,慢跑幾分鈡后就可拉筋

抽筋也可能是水份不夠,或是前面跑太快.

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