Re: [討論] 為什麼你不該放鬆緊繃的肌肉

看板MuscleBeach作者Billy164 (Dreamer)時間8年前 (2016/01/11 19:38)推噓14(14推 0噓 5→)

留言19則, 15人參與討論串2/2 (看更多)

感謝可樂大的分享，我去搜尋了一下發現一篇Your Health Functional的文章由Kerrie Reed, M.D.(好像是物理跟復健醫學專家)撰寫，差不多也是在講類似的事情本魯看完後想說簡易翻譯貼上來給大家看，不通順或有問題的地方還請各位巨巨指正原文章出處 : http://yourfunctionalhealth.com/functional-health-tip-not-all-tight-muscles- should-be-stretched/ Have a muscle that just won’t loosen up no matter how often you stretch it? After all, the way to loosen a tight muscle is to stretch it, right? Wellllll ……not necessarily. Not all muscles that are tight need to be–or even should be–stretched. 有沒有過一個部位的肌肉，無論你再怎麼常的伸展它就是無法放鬆呢?畢竟讓肌肉放鬆的方法就是不斷的伸展，是吧? 然而….這並不是必需的。並非所有緊繃的肌肉都需要或應該被放鬆。 It all depends on why it’s tight in the first place. Contrary to popular thinking, inflexibility isn’t always due to simple disuse or a lack of stretching. There’s often a functional basis for the tightness– an underlying cause–and in those situations, stretching alone will get you nowhere until you’ve addressed the dysfunction, the real culprit. 首先，這完全取決於為什麼他會緊繃。與一般的想法相比，活動度的不足並非完全起因於肌肉的鮮少使用或是缺乏伸展。緊繃的肌肉會緊繃一定有他功能基礎上的問題，在這些情況下，單獨的伸展會使你一事無成，直到你解決了功能性的障礙-真正的罪魁禍首。 Muscles that haven’t been used much or that are kept shortened for long periods of time (e.g. hip flexors while sitting) will tend to loose flexibility. But sometimes muscles tighten up because they’re actually working too hard and/or for too long. In essence, they don’t ever get a chance to relax. 未經常使用的或是長期保持在縮短狀態的肌肉(例如:坐姿時的髖部屈肌)，會傾向於失去它的活動度。但有時候肌肉的緊繃是因為它們工作過度，或是時間過長。 That generally occurs in two main contexts: either the muscle itself is too weak or it’s compensating for another muscle that’s too weak. In the first scenario, a muscle that is simply too weak to do its job doesn’t get the chance to adequately relax because it has to work overtime to make up for its lack of strength. 這主要有兩種情況會發生，不是肌肉本身太弱就是他正在代償某些也是太弱的肌肉。第一種情況，這塊肌肉就是太弱了，以至於無法完成他的工作，所以無法有充足的時間放鬆，因為他必須更加倍的工作去彌補他所缺乏的肌力。 It is a common misconception that a tight muscle is a strong muscle; in reality, it is just the opposite. It also may be strong only within a very limited range of motion, in which case it will tend to resist being pulled out of its comfort zone rather than risk injury by working at its extremes where it's weaker. 一個常見的誤解是，緊繃的肌肉通常是很強壯的肌肉。事實上正好相反，他可能只在很有限的活動範圍是強的，在這種情況下，它會抵抗被拉出舒適區的範圍，避免在他虛弱且容易導致受傷風險上升的位置。 In the second scenario, the muscle might be working overtime in order to compensate for the weakness of another muscle that’s unable to do its rightful share (due to injury, disuse, or several other reasons). Whatever the reason, the tight muscle effectively ends up doing double duty, again preventing it from sufficiently relaxing. 第二種情況，A肌肉可能會為了去代償某些虛弱的B肌肉(無法正常運作，可能是因為受傷、缺乏使用，或是其他原因)而工作過度。不管是什麼原因，緊繃的肌肉最後實際上做了雙倍的工作，一次又一次的，它將無法充分的放鬆。 If you stretch a muscle that’s tight because it’s just too weak to do its job, you haven’t done it or yourself any favors. These muscles actually need to be strengthened. Only when they’re strong enough will they be able to “let go” and loosen up. Calf and hip flexors commonly fall into this category. 如果你去伸展因虛弱而緊繃的肌肉，你完全沒為自己帶來任何好處。這些虛弱的肌肉事實上是需要被強化的。只有在夠強壯的時候他們才會被釋放和放鬆。小腿和髖部屈肌通常都屬於這一類。 And if you try to stretch out a muscle that’s become tight compensating for another muscle, you won’t get very far until you identify and strengthen the deficient muscle. Hamstrings and upper trapezius muscles–compensating for weak glutes and lower rapezii/rhomboids, respectively–are typical examples of this pattern. 如果你去放鬆一個正在為某個其他肌肉做代償的緊繃肌肉，可能有效但效用將不會持續很久，直到你找到且強化了那些失能的肌肉。屬於這類型的例子，腿後肌群通常代償虛弱的臀肌，而上斜方通常代償下斜方、菱形肌。 We have been conditioned to think of the tightness itself as the problem, thus the automatic tendency to try to stretch. But in reality, sometimes tightness is a result of the problem. In those situations, stretching is not the answer–at best it gets you nowhere, and at worst, it aggravates the problem. So the key to correcting the issue is figuring out why a muscle is tight. It might even clue you in to a problem you didn’t know you had…. 我們通常習慣針對緊繃的本身肌肉做伸展。事實上，緊繃有時候是整個問題的結果在這些情況下伸展並不能解決問題，它讓你得不到成效，甚至更糟糕的惡化問題。所以解決的方法是要搞清楚為什麼一個肌肉會很緊，而這可能也會讓你找到一些你不知道你已經有的問題重點提示:並非所有緊繃的肌肉都需要做伸展，有時候問題是在於肌肉太虛弱而非緊繃。儘管你持續的做伸展，但是活動度仍然不足時，你就需要考慮這個問題。 -- ※ 發信站: 批踢踢實業坊(ptt.cc), 來自: 27.246.215.63 ※ 文章網址: https://www.ptt.cc/bbs/MuscleBeach/M.1452512303.A.81D.html

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