筋膜枪与拉伸放松改善运动性肌肉疲劳的比较

Effects of fascia gun versus stretching on exercise-induced muscle fatigue

背景:利用科技手段促进运动后肌肉疲劳恢复的方法逐渐增多,如振动泡沫轴、筋膜枪放松、超低温冷疗等,其中筋膜枪放松在实践中已广泛使用,但是目前国内外对于筋膜枪的研究还较少。目的:比较筋膜枪、拉伸、筋膜枪+拉伸3种放松方式对运动性肌肉疲劳恢复过程中肌肉状态、肌肉力量的影响,为3种方法的实践应用提供科学依据。方法:40名大学生随机分为对照组(10名)、拉伸组(10名)、筋膜枪组(10名)、筋膜枪+拉伸组(10名)。所有受试者完成每组15次的腿屈伸训练,强度为60%1 RM,进行10组运动性疲劳造模,随后分别采用仰卧休息、静态拉伸、筋膜枪放松、筋膜枪+拉伸放松进行干预,且在训练前、训练后即刻、放松后即刻、运动后24 h及48 h进行肌肉状态、肌肉力量指标测试。结果与结论:①放松后即刻对照组、拉伸组的肌肉张力、动态硬度显著高于训练前(P<0.01),筋膜枪、筋膜枪+拉伸组与训练前相比差异无显著性意义(P>0.05);②训练后24 h对照组、筋膜枪组的峰力矩显著低于训练前(P<0.01),拉伸组、筋膜枪+拉伸组24 h后与训练前比较差异无显著性意义(P>0.05);③结果说明,筋膜枪能够即刻有效改善运动性疲劳的肌肉状态,拉伸能够促进运动性疲劳后肌肉力量在24 h内得到有效恢复,筋膜枪与拉伸结合的放松手段能够实现两种效果的叠加。

BACKGROUND:There are increasing scientific and technological ways to promote the recovery of muscle fatigue after sports,such as vibrating foam shaft,fascia gun relaxation,and ultra-low temperature cold therapy.Fascia gun relaxation has been widely used in practice,but there is still relatively little research on fascial guns.OBJECTIVE:To compare the effects of three relaxation methods(fascia gun,stretching,fascia gun+stretching)on muscle status and muscle strength during the recovery of exercise-induced muscle fatigue,and to provide scientific basis for the application of the three methods in practice.METHODS:Forty college students were randomly divided into control group(n=10),stretching group(n=10),fascia gun group(n=10),and fascia gun+stretching group(n=10).All subjects completed leg flexion and extension training at 60%1 RM,15 times per set,for 10 sets in total,to make exercise fatigue models.After modeling,the subjects were intervened with supine rest,static stretching,fascia gun relaxation,fascia gun+stretching relaxation respectively.Muscle status and muscle strength indexes were tested before exercise,immediately after exercise,immediately after relaxation,24 and 48 hours after exercise.RESULTS AND CONCLUSION:The muscle tension and dynamic hardness of the control group and the stretching group immediately after relaxation were significantly higher than those before training(P<0.01).However,there was no significant difference in the fascia gun group and fascia gun+stretching group before and after training(P>0.05).At 24 hours after training,the peak torque of the control group and fascia gun group was significantly lower than that before training(P<0.01),and there was no significant difference in the stretching group and fascia gun+stretching group before and 24 hours after training(P>0.05).To conclude,the fascia gun can immediately and effectively improve the muscle state of sports fatigue and stretching can promote the effective recovery of muscle strength within 24 hours after sports fatigue.Relaxation using fascia gun plus stretching can achieve the superposition of the two effects.