训练后第二天怎么拉伸(训练后需要拉伸吗)(1)

一、本文要点归纳

1、拉伸不提高柔韧性,而是提高了对拉伸的忍耐力。

2、拉伸不促进恢复,通过降低神经敏感度、提高对疼痛的忍耐力,来降低训练后的延迟酸疼感,但相应的其他恢复指标,并未得到加速。


二、主流:明确反对训练前的静态拉伸

在体育界,静态拉伸[1]曾经有一段时间被视为训练、比赛之前的常见热身手段。自从1980、90年代开始,柔韧性就被定义为关节活动范围[2][3][4]。许多证据都指向静态拉伸能提高柔韧性[5][6][7][8][9][10][11][12][13]、影响后面的运动状态[14][15]、影响运动能力[1][16]、降低运动损伤率[17][18]等。

后来主流学术界对静态拉伸的看法发生了很大的改变,堆积如山的证据指出静态拉伸用于热身会对运动能力、成绩或肌肉收缩造成明显的负面影响[19][20][21][22][23][24][25][26][27][28][29][30][31][32][33][34][35][36][37][38][39][40][41][42][43][44][45][46][47][48][49][50][51],并且静态拉伸对预防伤病的好处也出现了争议[52]。

健身爱好者要注意,用静态拉伸热身会降低随后训练中的肌肉力量,减少所能举起的重量[53][54][55][56][57],或降低可承担的最大训练量、减少肌肉增长收益[58];不光是静态拉伸,只要是速度较慢、接近于静态的拉伸用于热身,也被认为是负面效果为主[53][59][60][61][62][63][64][65][66][67][68][69][70][71][72][73]。

2012年有一项系统回顾,对125篇训练前静态拉伸文献中的270项运动能力指标进行了分析,训练前静态拉伸造成其中115项指标下降、145项无明显变化、6项有显著提升,对其中178项进行的加权计算结果为降低3.7%。


二、训练后拉伸并不促进身体恢复

一般健身者都很关注训练后的恢复。『恢复』 被定义为促进身体从运动后的 “损耗” 状态完全回到休息或基线水平 所需的时间[74]。

虽然训练后静态拉伸能一定程度降低训练后的延迟酸疼感[75][76][77][78][79][80][81][82],但后来的分析发现这只是拉伸导致『神经系统对疼痛的敏感性』[83][84][85][86][87][88][89][90][91][92][93][94]下降、拉伸者更能忍痛了[95][96],并不是拉伸促进了身体恢复。

在人类身上,少量证据支持拉伸提高了训练后的力量恢复速度[97][98],但是更多的证据支持练后静态拉伸对运动能力、肌肉围度等指标影响很弱[99][100][101][102][103],或者根本没有影响[104][105][106][107][108][109][110]

grant等人2019年的研究显示,在训练后进行静态拉伸,并没有促进跳跃能力的恢复。图中红线是拉伸组,蓝线是对照组,纵轴是跳跃高度。两组的跳跃能力无差异,说明拉伸并没有促进神经-肌肉系统的恢复。

训练后第二天怎么拉伸(训练后需要拉伸吗)(2)

图1

Haddad等人[111]2014年的研究发现训练后拉伸拉伸不但不促进身体恢复,还减缓了恢复速度,给恢复拖后腿,因为拉伸组的部分运动能力(如冲刺跑)比不拉伸的对照组更低。

训练后第二天怎么拉伸(训练后需要拉伸吗)(3)

图2

DIS等人[104]研究了训练后拉伸与身体恢复之间的关系,随机将17人分入拉伸组、17人分入对照组,结果是各个重要的恢复指标,如最大收缩力量、跳跃高度、柔韧性、肌肉围度等,在拉伸和对照组之间基本没有差异。

训练后第二天怎么拉伸(训练后需要拉伸吗)(4)

图3

报告说训练后拉伸不促进恢复的科学文献堆积如山,早就是是主流观点了:

基于大量的上述证据,我们应该意识到,以往的旧观念『练后静态拉伸促进恢复』已经被推翻。


三、实质上拉伸并不提高柔韧性

科学界将柔韧性定义为关节活动范围[114][115][116]。

虽然许多证据发现拉伸能提高关节活动范围,但只有少部分研究认为拉伸能改变肌肉的刚性和弹性特质[117][118][119],大部分研究认为拉伸其实提高了人体对疼痛的耐受力,并不是实质上提高了柔韧性[120][121][122][123][124][125][126][127][128][129][130][131][132][133]。

马格努森等人为了研究了长时间拉伸对肌肉的材质特性和拉伸耐受力的影响,使用健康受试者进行了连续20天、每天上下午各5组拉伸,每组持续45秒,组间休息15-30秒,在研究期间总共9000秒(该研究的拉伸的总刺激量远远大于其他研究),发现拉伸对肌肉刚度(硬度)、能量、肌电活动都没有造成任何影响,关节活动范围的增加是因为受试者对拉伸的忍耐力增加了。

训练后第二天怎么拉伸(训练后需要拉伸吗)(5)

图4

训练后第二天怎么拉伸(训练后需要拉伸吗)(6)

图5,原文结论

1998的另一项研究使用了12名业余运动爱好者作为实验对象,进行了中间间隔10分钟的3轮拉伸,测试发现,每一轮拉伸后,肌肉刚度(硬度)保持不变(A),但关节活动范围都有所增大(B),下图中的 “1 、2、 3” 就是每一轮拉伸。

训练后第二天怎么拉伸(训练后需要拉伸吗)(7)

图6

因此研究者认为,既然肌肉的柔韧性(刚度、硬度)没变,那么动作范围增大,只能是因为拉伸增加了拉伸者对拉伸的忍耐力。原文结论:

训练后第二天怎么拉伸(训练后需要拉伸吗)(8)

图7

马格努森等人1996年的研究报告PNF拉伸(一种拉伸方法)产生了更大的关节活动范围,但是肌肉被动扭矩(刚度)没有下降,认为这是因为 “拉伸者产生了对拉伸的更强耐受力”(拉伸知觉)。原文结论:

训练后第二天怎么拉伸(训练后需要拉伸吗)(9)

图8

Taka等人2019的研究发现,采用两种方式拉伸10分钟后,肌肉刚度没有变化。

训练后第二天怎么拉伸(训练后需要拉伸吗)(10)

图9

基于证据,训练后的静态拉伸不改变肌肉刚度,它通过刺激神经、增加人对拉伸不适感/疼痛感的忍耐力;也有些研究发现,静态拉伸能降低肌肉刚度但这种效果的持续时间很短暂,一会就消失了。

BIS等人的实验中,受试者进行每组90秒、组间休息30秒的拉伸,连续5组,然后休息1小时,进行第6组拉伸。在1组的时候,刚度较高;在第5组的时候,刚度有明显下降,在第6组刚度恢复原状。该研究的结果表明,静态拉伸即便能降低肌肉刚度、增加肌肉弹性,其效果的持续时间也不长,不到1小时。

训练后第二天怎么拉伸(训练后需要拉伸吗)(11)

图10

Dyhre等人[83]的研究同样发现,每组80秒的拉伸,使肌肉被动扭矩(刚度)暂时性的下降了18-21%,但在1小时后候恢复,原文结论:

训练后第二天怎么拉伸(训练后需要拉伸吗)(12)

图11

对这个问题,sand等人2010的进行了系统回顾,一共筛查了9514个研究,最终确定了与拉伸有关的24项研究。

训练后第二天怎么拉伸(训练后需要拉伸吗)(13)

图12

原文结论:

训练后第二天怎么拉伸(训练后需要拉伸吗)(14)

图13

系统回顾表明,拉伸在早期(6-8周或更早)对人体产生的效果是要是引起感觉系统的改变(增强了对拉伸的忍耐力),而肌肉和肌腱系统的结构没有发生改变。


References

1. ^Young, W., and Elliott, S. 2001. Acute effects of static stretching, proprioceptive neuromuscular facilitation stretching, and maximum voluntary contractions on explosive force production and jumping performance. Res. Q. Exerc. Sport, 72(3): 273–279.

2. ^Anderson B, Burke ER. Scientific, medical, and practical aspects of stretching. Clin Sports Med 1991 : 10: 63 - 86

3. ^Corbin CB, Noble L Flexibility, a major component of physical fitness. J Phys Ed Rec 1980: 6: 23-60

4. ^Marino M. Current concepts on rehabilitation in sports medicine: research and clinical interrelationship. In: Nicholas JA. Hershman EB (eds). The Lower Extremity and Spine in Sports Medicine. St Louis: Mosby. 1986: 164

5. ^Chan SP, Hong Y, Robinson PD (2001) Flexibility and passive resistance of the hamstrings of young adults using two different static stretching protocols. Scand J Med Sci Sports 11:81–86.

6. ^Covert CA, Alexander MP, Petronis JJ, Davis DS (2010) Comparison of ballistic and static stretching on hamstring muscle length using an equal stretching dose. J Strength Cond Res 24:3008–3014

7. ^Depino GM, Webright WG, and Arnold BL. Duration of maintained hamstring flexibility after cessation of an acute static stretching protocol. J Athletic Train 35: 56–59, 2000.

8. ^Goldspin G, Tabary C, Tabary JC, Tardieu C, Tardieu G (1974) Effect of denervation on adaptation of sarcomere number and muscle extensibility to functional length of muscle. J Physiol 236:733–742

9. ^Marques AP, Vasconcelos AA, Cabral CM, Sacco IC (2009) Effect of frequency of static stretching on flexibility, hamstring tightness and electromyographic activity. Braz J Med Biol Res 42:949–953

10. ^Reid DA, McNair PJ (2004) Passive force, angle, and stiffness changes after stretching of hamstring muscles. Med Sci Sports Exerc 36:1944–1948

11. ^Santonja Medina FM, Sainz De Baranda Andujar P, Rodriguez Garcia PL, Lopez Minarro PA, Canteras Jordana M (2007) Effects of frequency of static stretching on straight-leg raise in elementary school children. J Sports Med Phys Fitness 47:304–308

12. ^Paradisis, G.P., Pappas, P.T., Theodorou, A.S., Zacharogiannis, E.G.,Skordilis, E.K., and Smirniotou, A.S. 2014. Effects of static and dynamic stretching on sprint and jump performance in boys and girls. J. Strength Cond. Res. 28: 154–160.

13. ^Power, K., Behm, D., Cahill, F., Carroll, M., and Young, W. 2004. An acute bout of static stretching: effects on force and jumping performance. Med. Sci. Sports Exerc. 36: 1389–1396.

14. ^SV Karande,YW Cheung,CF Dichl,MJ Levinson.Stretching Performance.

15. ^Chaouachi, A., Castagna, C., Chtara, M., Brughelli, M., Turki, O., Galy, O., et al.2010. Effect of warm-ups involving static or dynamic stretching on agility,sprinting, and jumping performance in trained individuals. J. Strength.Cond. Res. 24: 2001–2011.

16. ^Young, W.B., and Behm, D.G. 2003. Effects of running, static stretching and practice jumps on explosive force production and jumping performance. J.Sports Med. Phys. Fit. 43: 21–27.

17. ^Hadala, M., and Barrios, C. 2009. Different strategies for sports injury prevention in an America’s Cup yachting crew. Med. Sci. Sports Exerc. 41: 1587–1596.

18. ^M Wiktorsson-M?ller, B Oberg, J Ekstrand, J Gillquist.Effects of warming up, massage, and stretching on range of motion and muscle strength in the lower http://extremity.Am J Sports Med. Jul-Aug 1983;11(4):249-52

19. ^Dent J, O’Brien J, Bushman T, Abel K, and Janot J. Acute and prolonged effects of static stretching and dynamic warm-up on muscular power and strength. Med Sci Sports Exer 41: S64, 2009.

20. ^Power K, Behm D, Cahill F, Carroll M, Young W. An acute bout of static stretching: effects on force and jumping performance.Med Sci Sport Exerc. 2004;36:1389–96.

21. ^Opplert J, Genty J-B, Babault N. Do stretch durations affect muscle mechanical and neurophysiological properties? Int J Sports Med. 2016;37:673–9.

22. ^Avela J, Kyro H. Altered reflex sensitivity after repeated and prolonged passive muscle stretching. J Appl Physiol. 1999;86:1283–91

23. ^Babault N, Kouassi BYL, Desbrosses K. Acute effects of 15 min static or contract-relax stretching modalities on plantar flexors neuromuscular properties. J Sci Med Sport Sports Med Aust.2010;13:247–52.

24. ^Johansson PH, Lindstrom L, Sundelin G, and Lindstrom B. The effects of preexercise stretching on muscular soreness, tenderness and force loss following heavy eccentric exercise. Scand J Med Sci Sports 9: 219–225, 1999.

25. ^Cramer JT, Beck TW, Housh TJ, Massey LL, Marek SM, Danglemeier S, et al. Acute effects of static stretching on characteristics of the isokinetic angle—torque relationship,surface electromyography, and mechanomyography. J Sports Sci. 2007;25:687–98

26. ^Fowles JR, Sale DG, Mac Dougall JD. Reduced strength after passive stretch of the human plantarflexors. J Appl Physiol.2000;89:1179–88.

27. ^Herda TJ, Herda ND, Costa PB, Walter-Herda AA, Valdez AM, Cramer JT. The effects of dynamic stretching on the passive properties of the muscle–tendon unit. J Sports Sci.2012;31:479–87.

28. ^Kay AD, Blazevich AJ. Isometric contractions reduce plantar flexor moment, Achilles tendon stiffness, and neuromuscular activity but remove the subsequent effects of stretch. J Appl Physiol. 2009;107:1181–9.

29. ^Kay AD, Blazevich AJ. Moderate-duration static stretch reduces active and passive plantar flexor moment but not Achilles tendon stiffness or active muscle length. J Appl Physiol.2009;106:1249–56.

30. ^Weir DE, Tingley J, Elder GCB. Acute passive stretching alters the mechanical properties of human plantar flexors and the optimal angle for maximal voluntary contraction. Eur J Appl Physiol. 2005;93:614–23.

31. ^Winchester JB, Nelson AG, Kokkonen J. A single 30-s stretch is sufficient to inhibit maximal voluntary strength. Res Q Exerc Sport. 2009;80:257–61.

32. ^Behm DG, Bambury A, Cahill F, Power K. Effect of acute static stretching on force, balance, reaction time, and movement time.Med Sci Sport Exerc. 2004;36:1397–402.

33. ^Cornwell A, Nelson AG, Sidaway B. Acute effects of stretching on the neuromechanical properties of the triceps surae muscle complex. Eur J Appl Physiol. 2002;86:428–34.

34. ^Knudson D, Noffal G. Time course of stretch-induced isometric strength deficits. Eur J Appl Physiol. 2005;94:348–51.

35. ^Kokkonen J, Nelson AG, Cornwell A. Acute muscle stretching inhibits maximal strength performance. Res Q Exerc Sport.1998;69:411–5.

36. ^Maisetti O, Sastre J, Lecompte J, Portero P. Differential effects of an acute bout of passive stretching on maximal voluntary torque and the rate of torque development of the calf muscletendon unit. Isokinet Exerc Sci. 2007;15:11–7.

37. ^McHugh MP, Nesse M. Effect of stretching on strength loss and pain after eccentric exercise. Med Sci Sport Exerc. 2008;40:566–73.

38. ^Ogura Y, Miyahara Y, Naito H, Katamoto S, Aoki J. Duration of static stretching influences muscle force production in hamstring muscles. J Strength Cond Res. 2007;21:788–92.

39. ^Viale F, Nana-Ibrahim S, Martin RJF. Effect of active recovery on acute strength deficits induced by passive stretching. J Strength Cond Res. 2007;21:1233–7.

40. ^Young W, Elias G, Power J. Effects of static stretching volume and intensity on plantar flexor explosive force production and range of motion. J Sports Med Phys Fitness. 2006;46:403–11.

41. ^Wallmann HW, Christensen SD, Perry C, Hoover DL. The acute effects of various types of stretching static, dynamic, ballistic,and no stretch of the iliopsoas on 40-yard sprint times in recreational runners. Int J Sports Phys Ther. 2012;7:540–7.

42. ^Haddad, M., Dridi, A., Chtara, M., Chaouachi, A., Wong, D.P., Behm, D. and Chamari, K., 2014. Static stretching can impair explosive performance for at least 24 hours. The Journal of Strength & Conditioning Research, 28(1), pp.140-146.

43. ^Rosenbaum, D. and Hennig, E.M., 1995. The influence of stretching and warm‐up exercises on Achilles tendon reflex activity. Journal of sports sciences, 13(6), pp.481-490.

44. ^Fowles, J.R., Sale, D.G. and MacDougall, J.D., 2000. Reduced strength after passive stretch of the human plantarflexors. Journal of applied physiology, 89(3), pp.1179-1188.

45. ^Bazett-Jones DM, Gibson MH, and McBride JM. Sprint and vertical jump performances are not affected by six weeks of static hamstring stretching. J Strength Cond Res 22: 25–31, 2008.

46. ^Behm DG, Button DC, and Butt JC. Factors affecting force loss with prolonged stretching. Can J Appl Physiol 26: 262– 272, 2001.

47. ^Bradley PS, Olsen PD, and Portas MD. The effect of static, ballistic, and proprioceptive neuromuscular facilitation stretching on vertical jump performance. J Strength Cond Res 21: 223–226, 2007.

48. ^Jones AM. Running economy is negatively related to sit-and-reach test performance in international-standard distance runners. Int J Sports Med 23: 40–43, 2002.

49. ^Markovic G, Simic L, and Mikulic P. A metaanalysis to determine the acute effects of static stretching on jumping and sprinting performance. Med Sci Sports Exer 41: S63, 2009.

50. ^McNeal JR and Sands WA. Acute static stretching reduces lower extremity power in trained children. Pediatr Exer Sci 15: 139–145, 2003.

51. ^Viale F, Nana-Ibrahim S, and Martin RJF. Effect of active recovery on acute strength deficits induced by passive stretching. J Strength Cond Res 21: 1233–1237, 2007.

52. ^Samson, M., Button, D.C., Chaouachi, A. and Behm, D.G., 2012. Effects of dynamic and static stretching within general and activity specific warm-up protocols. Journal of sports science & medicine, 11(2), p.279

53. ^abBacurau RFP, Monteiro GA, Ugrinowitsch C, Tricoli V, Cabral LF, Aoki MS. Acute effect of a ballistic and a static stretching exercise bout on flexibility and maximal strength. J Strength Cond Res. 2009;23:304–8.

54. ^Costa PB, Ryan ED, Herda TJ, et al. Acute effects of static stretching on peak torque and the hamstrings-to-quadriceps conventional and functional ratios. Scand J Med Sci Sports 23: 38–45, 2013.

55. ^Papadopoulos G, Siatras T, Kellis S. The effect of static and dynamic stretching exercises on the maximal isokinetic strength of the knee extensors and flexors. Isokinet Exerc Sci 13: 285–291, 2005.

56. ^Sekir U, Arabaci R, Akova B, Kadagan SM. Acute effects of static and dynamic stretching on leg flexor and extensor isokinetic strength in elite women athletes. Scand J Med Sci Sport 20: 268–281, 2010.

57. ^Winchester JB, Nelson AG, Kokkonen J. A single 30-s stretch is sufficient to inhibit maximal voluntary strength. Res Q Exerc Sport 80: 257–261,2009.

58. ^Roberto Moriggi,Junior [1] ; Ricardo,Berton [2] ; Thiago Mattos Frota,de Souza [1] ; Mara Patrícia Traina,Chacon-Mikahil [1] ; Cláudia Regina,Cavaglieri [1].Effect of the flexibility training performed immediately before resistance training on muscle hypertrophy, maximum strength and flexibility.2017 Apr;117(4):767-774.

59. ^Herda TJ, Herda ND, Costa PB, Walter-Herda AA, Valdez AM, Cramer JT. The effects of dynamic stretching on the passive properties of the muscle–tendon unit. J Sports Sci.2012;31:479–87.

60. ^Samukawa M, Hattori M, Sugama N, Takeda N. The effects of dynamic stretching on plantar flexor muscle–tendon tissue properties. Man Ther. 2011;16:618–22.

61. ^Paradisis GP, Theodorou ASA, Pappas PT, Zacharogiannis EG, Skordilis EK, Smirniotou AS. Effects of static and dynamic stretching on sprint and jump performance in boys and girls. J Strength Cond Res. 2014;28:154–60.

62. ^Curry BS, Chengkalath D, Crouch GJ, Romance M, Manns PJ. Acute effects of dynamic stretching, static stretching, and light aerobic activity on muscular performance in women. J Strength Cond Res. 2009;23:1811–9.

63. ^Nelson A, Kokkonen J. Acute ballistic muscle stretching inhibits maximal strength performance. Res Q Exerc Sport.2001;72:415–9.

64. ^Fletcher IM. The effect of different dynamic stretch velocities on jump performance. Eur J Appl Physiol. 2010;109:491–8.

65. ^Fletcher IM, Jones B. The effect of different warm-up stretch protocols on 20 meter sprint performance in trained rugby union players. J Strength Cond Res. 2004;18:885–8.

66. ^Leone DCPG, Pezarat P, Valamatos MJ, Fernandes O, Freitas S, Moraes AC. Upper body force production after a low-volume static and dynamic stretching. Eur J Sport Sci. 2014;14:69–75.

67. ^Carvalho FLP, Carvalho MCGA, Sima?o R, Gomes TM, Costa PB, Neto LB, et al. Acute effects of a warm-up including active, passive, and dynamic stretching on vertical jump performance.J Strength Cond Res. 2012;26:2447–52.

68. ^Sa′ MA, Neto GR, Costa PB, Gomes TM, Bentes CM, Brown AF, et al. Acute effects of different stretching techniques on the number of repetitions in a single lower body resistance training session. J Hum Kinet. 2015;45:177–85.

69. ^Unick J, Kieffer HS, Cheesman W, Feeney A. The acute effects of static and ballistic stretching on vertical jump performance in trained women. J Strength Cond Res. 2005;19:206–12.

70. ^Herda TJ, Cramer JTJ, Ryan EED, McHugh MP, Stout JJR. Acute effects of static versus dynamic stretching on isometric peak torque, electromyography, and mechanomyography of the biceps femoris muscle. J Strength Cond Res. 2008;22:809–17.

71. ^Bradley PS, Olsen PD, Portas MD. The effect of static, ballistic, and proprioceptive neuromuscular facilitation stretching on vertical jump performance. J Strength Cond Res. 2007;21:223–6.

72. ^Vetter RE. Effects of six warm-up protocols on sprint and jump performance. J Strength Cond Res. 2007;21:819–23.

73. ^Beedle B, Rytter SJ, Healy RC, Ward TR. Pretesting static and dynamic stretching does not affect maximal strength. J Strength Cond Res. 2008;22:1838–43.

74. ^Luttrell, M.J. and Halliwill, J.R., 2015. Recovery from exercise: vulnerable state, window of opportunity, or crystal ball?. Frontiers in physiology, 6, p.204.

75. ^Kokkinidis ETsamourtas ABuckenmeyer P et al.The effect of static stretching and cryotherapy on the recovery of delayed muscle soreness.Exercise & Society Journal of Sport Science (1998) (19) 45-53

76. ^Nikos C. Apostolopoulos.The Effect of Different Passive Static Stretching Intensities on Perceived Muscle Soreness and Muscle Function Recovery Following Unaccustomed Eccentric Exercise: A Randomised Controlled Trial.Stretch Intensity and the Inflammatory Response: A Paradigm Shift pp 159-181.

77. ^Nikos C Apostolopoulos, Ian M Lahart, Michael J Plyley, Jack Taunton, Alan M Nevill, Yiannis Koutedakis, Matthew Wyon, George S Metsios.The effects of different passive static stretching intensities on recovery from unaccustomed eccentric exercise - a randomized controlled trial.

78. ^Tarik Ozmen, Gokce Yagmur Gunes, Hanife Dogan, Ilyas Ucar, Mark Willems.The effect of kinesio taping versus stretching techniques on muscle soreness, and flexibility during recovery from nordic hamstring exercise.J Bodyw Mov Ther. 2017 Jan;21(1):41-47.

79. ^DeVries HA. Prevention of muscular distress after exercise. Res Q 1961;32:177-85.

80. ^de Vries HA. Electromyographic observations of the effects of static stretching upon muscular distress. Res Q 32: 468–479, 1961.

81. ^Eguchi A. Effect of static stretch on fatigue of lumbar muscles induced by prolonged contraction. Electromyogr Clin Neurophysiol 44: 75–81, 2004.

82. ^Chen CH, Nosaka K, Chen HL, Lin MJ, Tseng KW, and Chen TC. Effects of flexibility training on eccentric exerciseinduced muscle damage. Med Sci Sports Exer 2010.

83. ^abDyhre-Poulsen P, McHugh M, Kjaer M. Mechanical and physiological responses to stretching with and without preisometric contraction in human skeletal muscle. Arch Phys Med Rehabil 1996; 77:373-8.

84. ^ J P Halbertsma 1 , L N Goeken.Stretching exercises: effect on passive extensibility and stiffness in short hamstrings of healthy subjects.Arch Phys Med Rehabil. 1994 Sep;75(9):976-81.

85. ^S P Magnusson 1 , E B Simonsen, P Aagaard, H S rensen, M Kjaer.A mechanism for altered flexibility in human skeletal muscle.J Physiol. 1996 Nov 15;497 ( Pt 1)(Pt 1):291-8.

86. ^Timmins RG, Shield AJ, Williams MD, Lorenzen C.Biceps femoris long head architecture:a reliability and retrospective injury study.Med Sci Sport Exerc.2015;47(5)

87. ^Ben M, Harvey LA (2010) Regular stretch does not increase muscle extensibility: a randomized controlled trial. Scand J Med Sci Sports 20:136–144

88. ^Bjorklund M, Hamberg J, Crenshaw AG (2001) Sensory adaptation after a 2-week stretching regimen of the rectus femoris muscle.Arch Phys Med Rehabil 82:1245–1250.

89. ^Folpp H, Deall S, Harvey LA, Gwinn T (2006) Can apparent increases in muscle extensibility with regular stretch be explained by changes in tolerance to stretch? Aust J Physiother 52:45–50.

90. ^Ylinen J, Kankainen T, Kautiainen H, Rezasoltani A, Kuukkanen T,Hakkinen A (2009) Effect of stretching on hamstring muscle compliance.J Rehabil Med 41:80–84.

91. ^Weppler CH, Magnusson SP (2010) Increasing muscle extensibility: a matter of increasing length or modifying sensation? Phys Ther 90:438–449

92. ^Keitaro Kubo,Effects of static stretching on mechanical properties and collagen fiber orientation of the Achilles tendon in vivo.Clinical Biomechanics 60(2018)115-120.

93. ^Ben, M. and Harvey, L.A., 2010. Regular stretch does not increase muscle extensibility: a randomized controlled trial. Scandinavian journal of medicine & science in sports, 20(1),pp.136-144.

94. ^Law, R.Y., Harvey, L.A., Nicholas, M.K., Tonkin, L., De Sousa, M. and Finniss, D.G., 2009. Stretch exercises increase tolerance to stretch in patients with chronic musculoskeletal pain: a randomized controlled trial. Physical Therapy, 89(10), pp.1016-1026.

95. ^Enoka R. Neuromechanical basis of Itinesiology. Champaign. Ill.:Human I<inetics, 1994: 275- 7

96. ^Harvey LA, Byak AJ, Ostrovskaya M, Glinsky J, Katte L, Herbert RD. Randomised trial of the effects of four weeks of daily stretch on extensibility of hamstring muscles in people with spinal cord injuries. Aust J Physiother. 2003;49(3):176-181.

97. ^Chen CH, Nosaka K, Chen HL, Lin MJ, Tseng KW, and Chen TC. Effects of flexibility training on eccentric exerciseinduced muscle damage. Med Sci Sports Exer 2010.

98. ^Mika A, Mika P, Fernhall B, and Unnithan VB. Comparison of recovery strategies on muscle performance after fatiguing exercise. Am J Phys Med Rehabil 86: 474–481, 2007.

99. ^abRobey E, Dawson B, Goodman C, and Beilby J. Effect of postexercise recovery procedures following strenuous stair-climb running. Res Sports Med 17: 245–259, 2009.

100. ^abMcGlynn GH, Laughlin NT, and Rowe V. Effect of electromyographic feedback and static stretching on artificially induced muscle soreness. Am J Phys Med 58: 139–148, 1979.

101. ^abWessel J and Wan A. Effect of stretching on the intensity of delayed-onset muscle soreness. Clin J Sports Med 4: 83–87, 1994.

102. ^abRodenburg JB, Steenbeek D, Schiereck P, and Bar PR. Warm-up, stretching and massage diminish harmful effects of eccentric exercise. Int J Sports Med 15: 414–419, 1994.

103. ^abJarvinen TA, Jarvinen TL, Kaariainen M, Aarimaa V, Vaittinen S, Kalimo H, and Jarvinen M. Muscle injuries: Optimising recovery. Best Pract Res Clin Rheumatol 21: 317–331, 2007.

104. ^abDisaphon Boobphachart, Nuttaset Manimmanakorn, Apiwan Manimmanakorn, Worrawut Thuwakum, Michael J Hamlin.Effects of elastic taping, non-elastic taping and static stretching on recovery after intensive eccentric exercise.Res Sports Med. Apr-Jun 2017;25(2):181-190.

105. ^abDissaphon Boobpachat, Nuttaset Manimmanakorn,Apiwan Manimmanakorn,Worrawut Thuwakum.Effects of elastic taping versus static stretching on delayed onset muscle soreness.Queen town research week New zealandAt: Queen townOrdinal: Poster presentationAffiliation.August 2015.

106. ^abEsposito F, Ce R, Rampichini S, and Veicsteinas A. Acute passive stretching in a previously fatigued muscle: Electrical and mechanical response during tetanic stimulation. J Sports Sci 27: 1347–1357, 2009.

107. ^Montgomery, P.G., Pyne, D.B., Hopkins, W.G., Dorman, J.C., Cook, K. and Minahan, C.L.,2008. The effect of recovery strategies on physical performance and cumulative fatigue in competitive basketball. Journal of sports sciences, 26(11), pp.1135-1145.

108. ^Haddad, M., Dridi, A., Chtara, M., Chaouachi, A., Wong, D.P., Behm, D. and Chamari, K., 2014. Static stretching can impair explosive performance for at least 24 hours. The Journal of Strength & Conditioning Research, 28(1), pp.140-146.

109. ^Heisey, C.F. and Kingsley, J.D., 2016. Effects of static stretching on squat performance in Division I female athletes. International journal of exercise science, 9(3), p.359.

110. ^Donti, O., Tsolakis, C. and Bogdanis, G.C., 2014. Effects of baseline levels of flexibility and vertical jump ability on performance following different volumes of static stretching and potentiating exercises in elite gymnasts. Journal of sports science & medicine, 13(1),p.105.

111. ^Haddad, M., Dridi, A., Chtara, M., Chaouachi, A., Wong, D.P., Behm, D. and Chamari, K., 2014. Static stretching can impair explosive performance for at least 24 hours. The Journal of Strength & Conditioning Research, 28(1), pp.140-146.

112. ^Mika A, Mika P, Fernhall B, and Unnithan VB. Comparison of recovery strategies on muscle performance after fatiguing exercise. Am J Phys Med Rehabil 86: 474–481, 2007.

113. ^Cheung K, Hume P, and Maxwell L. Delayed onset muscle soreness: Treatment strategies and performance factors. Sports Med 33: 145–164, 2003.

114. ^Anderson B, Burke ER. Scientific, medical, and practical aspects of stretching. Clin Sports Med 1991 : 10: 63 - 86

115. ^Corbin CB, Noble L Flexibility, a major component of physical fitness. J Phys Ed Rec 1980: 6: 23-60

116. ^Marino M. Current concepts on rehabilitation in sports medicine: research and clinical interrelationship. In: Nicholas JA. Hershman EB (eds). The Lower Extremity and Spine in Sports Medicine. St Louis: Mosby. 1986: 164

117. ^GUISSARD, N., and J. DUCHATEAU.Neural aspects of muscle stretching. Exerc. Sport Sci. Rev., Vol. 34, No. 4,pp. 154Y158, 2006.

118. ^Hutton RS. Neuromuscular Basis of Stretching Exercise. In: Komi PV, ed. Strength and Power in Sports. Oxford: Blackwell Scientific Publications, 1993: 29-38.

119. ^Gajdosik RL. Effects of static stretching on the maximal length and resistance to passive stretch of short hamstring muscles. J Orthop Sports Phys Ther 1991: 14: 25e-5.

120. ^Dyhre-Poulsen P, McHugh M, Kjaer M. Mechanical and physiological responses to stretching with and without preisometric contraction in human skeletal muscle. Arch Phys Med Rehabil 1996; 77:373-8.

121. ^J P Halbertsma 1 , L N Goeken.Stretching exercises: effect on passive extensibility and stiffness in short hamstrings of healthy subjects.Arch Phys Med Rehabil. 1994 Sep;75(9):976-81.

122. ^S P Magnusson 1 , E B Simonsen, P Aagaard, H S rensen, M Kjaer.A mechanism for altered flexibility in human skeletal muscle.J Physiol. 1996 Nov 15;497 ( Pt 1)(Pt 1):291-8.

123. ^Timmins RG, Shield AJ, Williams MD, Lorenzen C.Biceps femoris long head architecture:a reliability and retrospective injury study.Med Sci Sport Exerc.2015;47(5)

124. ^Ben M, Harvey LA (2010) Regular stretch does not increase muscle extensibility: a randomized controlled trial. Scand J Med Sci Sports 20:136–144

125. ^Bjorklund M, Hamberg J, Crenshaw AG (2001) Sensory adaptation after a 2-week stretching regimen of the rectus femoris muscle.Arch Phys Med Rehabil 82:1245–1250.

126. ^Folpp H, Deall S, Harvey LA, Gwinn T (2006) Can apparent increases in muscle extensibility with regular stretch be explained by changes in tolerance to stretch? Aust J Physiother 52:45–50.

127. ^Ylinen J, Kankainen T, Kautiainen H, Rezasoltani A, Kuukkanen T,Hakkinen A (2009) Effect of stretching on hamstring muscle compliance.J Rehabil Med 41:80–84.

128. ^Weppler CH, Magnusson SP (2010) Increasing muscle extensibility: a matter of increasing length or modifying sensation? Phys Ther 90:438–449

129. ^Keitaro Kubo,Effects of static stretching on mechanical properties and collagen fiber orientation of the Achilles tendon in vivo.Clinical Biomechanics 60(2018)115-120.

130. ^Ben, M. and Harvey, L.A., 2010. Regular stretch does not increase muscle extensibility: a randomized controlled trial. Scandinavian journal of medicine & science in sports, 20(1),pp.136-144.

131. ^Law, R.Y., Harvey, L.A., Nicholas, M.K., Tonkin, L., De Sousa, M. and Finniss, D.G., 2009. Stretch exercises increase tolerance to stretch in patients with chronic musculoskeletal pain: a randomized controlled trial. Physical Therapy, 89(10), pp.1016-1026.

132. ^Harvey LA, Byak AJ, Ostrovskaya M, Glinsky J, Katte L, Herbert RD. Randomised trial of the effects of four weeks of daily stretch on extensibility of hamstring muscles in people with spinal cord injuries. Aust J Physiother. 2003;49(3):176-181.

133. ^Weppler CH, Magnusson SP. Increasing muscle extensibility: a matter of increasing length or modifying sensation? Phys Ther. 2010;90(3):438-449.

,