?? 拉筋有害 ?? [From 樂華長跑會會訊JAN09]

洛虎添

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。

佐治男孩

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.

iceberg99

平時拉開跑完無抽，今日跑半馬淨熱身無拉就臨尾抽筋

游鯤

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.

tyler

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

佐治男孩

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.

齋老味

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................  

cu83

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 ]

佐治男孩

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 ]

cu83

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".

cu83

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.

fung2003

我都聽過部份拉筋動作會有害，不過我個人就唔係好覺

全馬

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

佐治男孩

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。

佐治男孩

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.

wong.siufu

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

wlau

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?

ChARsoN

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~

randyip

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