2023 年 02 月 24 日

近幾年國民運動意識逐漸抬頭,尤其以馬拉松相關賽事最為熱門,隨著跑者參與大大小小的賽事以及平常準備比賽的時間的頻率提升,運動強度跟頻率增加後,跑者的運動傷害也會隨之出現。常見的跑步下肢傷害有許多,如足底筋膜炎、內側脛骨痛等,跑者常注重於自我裝備提升及運動表現增加,往往忽略了上述傷害也可能伴隨到來,如果能在早期徵兆出現時就介入就能夠避免更嚴重的傷害出現。

柔軟度的重要性

許多跑步運動傷害的源頭之一來自於肌肉的柔軟度不足,進而造成活動度下降或是關節空間緊繃,這樣的結果可能導致在運動時的動作效率不佳,容易造成疲勞及運動傷害出現,而在運動後因為過程中的反覆動作也可能造成肌肉緊繃不適,此問題也使得周邊肌肉循環恢復能力下降、運動後疲勞恢復時間拉長。由以上論述可得知肌肉的柔軟度不僅在運動前是影響運動表現的關鍵,在運動後的疲勞恢復也是至關重要。

圖片來源:Oleg Breslavtsev / Getty Images

運動按摩後的效果

輔大運動傷害防護隊和永悅健康團隊共同研擬如何能夠幫助到馬拉松跑者,於是在去年12/4所舉辦的「我是你的眼」路跑活動針對參與馬拉松賽事的選手給予下肢運動按摩的介入,並在按摩後針對局部肌肉檢測其柔軟度以及收集跑者疲勞回饋問卷,發現賽後運動按摩能夠有效降低肌肉硬度及張力,也對於疲勞痠痛感能有效降低,以上數據對於之後分析連結肌肉柔軟度及運動傷害有很大的助益。

 

維持柔軟度的秘訣

現今針對肌肉柔軟度提升的介入方式有很多,除了大家耳熟能詳的拉筋運動及運動按摩介入外,使用輔助工具如按摩槍、按摩球及震動滾筒,以上幾種方式不論在賽前及賽後都能使用,賽前使用的話建議使用較快速及短時間的手法介入,針對下肢前後側幾個重點的運動肌肉能夠有效的活化肌肉以及提升關節活動度,以達到增進跑步運動表現以及預防下肢運動傷害產生。賽後介入建議手法可以降低速度或頻率以及拉長放鬆時間,讓身體有充分的時間緩和,使得肌肉及其他軟組織的空間增加以提升循環能力,達到快速恢復疲勞的效果,也能夠在下次運動訓練或是比賽前維持較佳的活動度,保持運動表現。

熱身及恢復的重要性

當大家了解柔軟度及肌肉張力對於運動的重要性後,在運動時間上的分配比例也應該要提高賽前的熱身以及賽後的放鬆,不僅僅是專注在運動訓練上的時間,也應該給予足夠的時間在運動恢復及運動前準備,這樣的觀念在專業跑者中是基礎該具備的以外,一般休閒性的跑者也更為重要,因為一般休閒性跑者可能沒有太多的訓練計畫,使得肌肉強度沒辦法維持在競賽水平,所以單一次的高強度賽事就有可能造成運動相關傷害或是較長的疲勞恢復時間。對跑者產生相當大的負擔。

如果你發現自己常常在長距離跑步賽事或訓練後疲勞久久無法恢復,你可以依照上述的放鬆方式提高自身的柔軟度,長期下來能夠有效降地疲勞也可能會有成績上的突破,當大家都有此正確觀念後便可以大大降低運動傷害的出現,也可以提高大家對於馬拉松賽事的興趣以及擁有更健康的身體來參與更多的路跑賽事。

文章出自:輔仁大學運動傷害防護隊 張耘齊老師
關鍵字:柔軟度、馬拉松、運動傷害、運動按摩
參考文獻:
Gleim, G. W., & McHugh, M. P. (1997). Flexibility and its effects on sports injury and performance. Sports medicine, 24, 289-299.
Weerapong, P., Hume, P. A., & Kolt, G. S. (2005). The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Sports medicine, 35, 235-256.

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