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1.
Chronic Effects of Static and Dynamic Stretching on Hamstrings Eccentric Strength and Functional Performance: A Randomized Controlled Trial.
Barbosa, GM, Trajano, GS, Dantas, GAF, Silva, BR, Vieira, WHB
Journal of strength and conditioning research. 2020;(7):2031-2039
Abstract
Barbosa, GM, Trajano, GS, Dantas, GAF, Silva, BR, and Vieira, WHB. Chronic effects of static and dynamic stretching on hamstrings eccentric strength and functional performance: A randomized controlled trial. J Strength Cond Res 34(7): 2031-2039, 2020-The purpose of this study was to investigate the effect of static or dynamic stretching training program on hamstrings eccentric peak torque and functional performance. Forty-five active healthy men were randomly allocated into 3 groups (n = 15 per group): no stretching (control), static stretching (3 sets of 30 seconds), and dynamic stretching (3 sets of 30 repetitions). Static and dynamic stretching protocols on the hamstring muscles were performed 3 times a week until complete 10 sessions. Isokinetic knee flexor eccentric peak torque (60°·s), triple hop distance, and modified 20-m sprint time were assessed in a random order before and after stretching training. A mixed-design analysis of variance was performed, with an alpha level of 0.05. There was a significant decrease of eccentric peak torque (p ≤ 0.0001, -15.4 ± 10.4%, within-group effect size: 1.03) after static stretching training. The static stretching training reduced eccentric torque when compared with no stretching (-7.6 ± 21.7%, between-group effect size: 0.50) and dynamic stretching (-7.8 ± 29.8%, between-group effect size: 0.51). Moreover, the reached distance on triple hop test was also reduced after static stretching protocol (p = 0.009, -3.7 ± 4.1%, within-group effect size: 0.29). These findings suggest that static stretching training is sufficient to produce meaningful reductions on hamstrings eccentric torque and functional performance. Based on the results of this study, caution should be taken when prescribing of static stretching training in isolation when the purpose is to improve performance, and indirectly, to prevent hamstring strain injuries due to its possible negative effects on hopping performance and knee flexor eccentric torque.
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2.
Comparative efficacy of active recovery and cold water immersion as post-match recovery interventions in elite youth soccer.
Pooley, S, Spendiff, O, Allen, M, Moir, HJ
Journal of sports sciences. 2020;(11-12):1423-1431
Abstract
The current study compared cold-water immersion (CWI) and active recovery (AR) to static stretching (SS) on muscle recovery post-competitive soccer matches in elite youth players (n = 15). In a controlled crossover design, participants played a total of nine competitive soccer games, comprising three 80 minute games for each intervention (SS, CWI and AR). Muscle oedema, creatine kinase (CK), countermovement jump performance (CMJA) and perceived muscle soreness (PMS) were assessed pre-, immediately post-, and 48 hours post-match and compared across time-intervals and between interventions. Following SS, all markers of muscle damage remained significantly elevated (P < 0.05) compared to baseline at 48 hours post-match. Following AR and CWI, CMJA returned to baseline at 48 hours post-match, whilst CK returned to baseline following CWI at 48 hours post-match only. Analysis between recovery interventions revealed a significant improvement in PMS (P < 0.05) at 48 hours post-match when comparing AR and CWI to SS, with no significant differences between AR and CWI observed (P > 0.05). Analysis of %change for CK and CMJA revealed significant improvements for AR and CWI compared to SS. The present study indicated both AR and CWI are beneficial recovery interventions for elite young soccer players following competitive soccer matches, of which were superior to SS.
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3.
Effective Timing of Curcumin Ingestion to Attenuate Eccentric Exercise-Induced Muscle Soreness in Men.
Tanabe, Y, Chino, K, Sagayama, H, Lee, HJ, Ozawa, H, Maeda, S, Takahashi, H
Journal of nutritional science and vitaminology. 2019;(1):82-89
Abstract
Curcumin is known to have potent anti-inflammatory effects. We have reported that acute curcumin ingestion attenuates eccentric exercise-induced muscle damage. This study aimed to examine the effect of curcumin ingestion timing (before or after exercise) on the changes in muscle damage markers after eccentric exercise. In this randomized, single-blind, parallel design study, 24 healthy young men performed 30 maximal isokinetic (120º/s) eccentric contractions of the elbow flexors using an isokinetic dynamometer. Subjects were randomly assigned to ingest 180 mg/d of oral curcumin either 7 d before (PRE) or 4 d after exercise (POST) or 180 mg/d of oral placebo 4 d after exercise (CON). The maximal voluntary contraction (MVC) torque of the elbow flexors, elbow joint range of motion (ROM), muscle soreness, and serum creatine kinase (CK) activity were measured before, immediately after, and 1-4 d after exercise. Changes in these variables were compared over time. In the POST group, ROM were higher at 3-4 d and muscle soreness was lower at 3 d after exercise compared with the CON group (p<0.05). However, in the PRE group, there were no significant differences compared with the CON group in changes in ROM and muscle soreness. Meanwhile, there were no significant differences among the groups in terms of changes in MVC torque and serum CK activity. Our results suggest that curcumin ingestion after exercise had a more beneficial effect in attenuating muscle soreness.
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4.
Effects of stretching and fatigue on peak torque, muscle imbalance, and stability.
Costa, PB, Ruas, CV, Smith, CM
The Journal of sports medicine and physical fitness. 2018;(7-8):957-965
Abstract
BACKGROUND The present study examined the acute effects of hamstrings stretching and fatigue on knee extension and flexion peak torque (PT), hamstrings to quadriceps (H:Q) ratio, and postural stability. METHODS Seventeen women (mean±SD age=21.8±2.1 years; body mass=63.0±10.5 kg; height=164.7±6.2 cm) and eighteen men (25.8±4.6 years; 83.6±13.2 kg; 175.3±6.0 cm) took part in three laboratory visits. The first visit was a familiarization session, and the subsequent two visits were randomly assigned as a control or stretching condition. For the testing visits, subjects performed a postural stability assessment, stretched (or sat quietly during the control condition), performed a 50-repetition unilateral isokinetic fatigue protocol, and repeated the postural stability assessment. RESULTS There were no significant differences between control and stretching conditions for initial quadriceps and hamstrings PT, initial H:Q ratio, quadriceps and hamstrings PT fatigue indexes, H:Q ratio Fatigue Index, rating of perceived exertion (RPE), or postural stability (P>0.05). When analyzing 5 intervals of 10 repetitions, significant declines in quadriceps PT were found in all intervals for both conditions (P<0.05). However, a decline in hamstrings PT was only found until the fourth interval (i.e., repetitions 31 to 40) for the stretching condition (P<0.05). CONCLUSIONS Stretching the hamstrings immediately prior to long-duration activities may eventually cause adverse effects in force-generating capacity of this muscle group to occur earlier when fatiguing tasks are involved. Nevertheless, no changes were found for the H:Q ratios after stretching when compared to no-stretching.
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5.
The effects of different passive static stretching intensities on recovery from unaccustomed eccentric exercise - a randomized controlled trial.
Apostolopoulos, NC, Lahart, IM, Plyley, MJ, Taunton, J, Nevill, AM, Koutedakis, Y, Wyon, M, Metsios, GS
Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme. 2018;(8):806-815
Abstract
Effects of passive static stretching intensity on recovery from unaccustomed eccentric exercise of right knee extensors was investigated in 30 recreationally active males randomly allocated into 3 groups: high-intensity (70%-80% maximum perceived stretch), low-intensity (30%-40% maximum perceived stretch), and control. Both stretching groups performed 3 sets of passive static stretching exercises of 60 s each for hamstrings, hip flexors, and quadriceps, over 3 consecutive days, post-unaccustomed eccentric exercise. Muscle function (eccentric and isometric peak torque) and blood biomarkers (creatine kinase and C-reactive protein) were measured before (baseline) and after (24, 48, and 72 h) unaccustomed eccentric exercise. Perceived muscle soreness scores were collected immediately (time 0), and after 24, 48, and 72 h postexercise. Statistical time × condition interactions observed only for eccentric peak torque (p = 0.008). Magnitude-based inference analyses revealed low-intensity stretching had most likely, very likely, or likely beneficial effects on perceived muscle soreness (48-72 h and 0-72 h) and eccentric peak torque (baseline-24 h and baseline-72 h), compared with high-intensity stretching. Compared with control, low-intensity stretching had very likely or likely beneficial effects on perceived muscle soreness (0-24 h and 0-72 h), eccentric peak torque (baseline-48 h and baseline-72 h), and isometric peak torque (baseline-72 h). High-intensity stretching had likely beneficial effects on eccentric peak torque (baseline-48 h), but likely had harmful effects on eccentric peak torque (baseline-24 h) and creatine kinase (baseline-48 h and baseline-72 h), compared with control. Therefore, low-intensity stretching is likely to result in small-to-moderate beneficial effects on perceived muscle soreness and recovery of muscle function post-unaccustomed eccentric exercise, but not markers of muscle damage and inflammation, compared with high-intensity or no stretching.
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6.
The effects of upper extremity aerobic exercise in patients with spinal cord injury: a randomized controlled study.
Akkurt, H, Karapolat, HU, Kirazli, Y, Kose, T
European journal of physical and rehabilitation medicine. 2017;(2):219-227
Abstract
BACKGROUND Immobility and secondary complications, including cardiopulmonary disease, pressure ulcers, and pain, occur in patients with spinal cord injury (SCI). These patients also have difficulty coping with the strain of daily activities. Thus, it is important for SCI patients to engage in aerobic exercise in order to be able to cope adequately with the strain of activities and SCI-related complications. AIM: The aim of this study was to investigate the effects of arm aerobic exercise on the parameters of cardiopulmonary function, quality of life, degree of disability, psychological state, and metabolic syndrome. DESIGN This study was a single blind, randomized, controlled trial. SETTING This study was conducted in a university hospital. POPULATION SCI patients were randomly assigned to an intervention group (N.=17) or a control group (N.=16). Arm ergometer exercises (three days/week; 1.5 hours/week 50-70% pVO2) and general exercises (two sessions/day; 5 days/week), were assigned to the intervention group for 12 weeks. The control group was assigned general exercises only during this trial. METHODS Before the rehabilitation (Week 0), after six weeks, and after the rehabilitation (Week 12), all patients were evaluated for functional status (maximal oxygen uptake [pVO2], power output [PO], and Functional Independence Measurement), pulmonary function (FEV1%, FVC%, FEV1/FVC%), quality of life (World Health Organization Measure of Quality of Life, short form, Turkish version), metabolic syndrome parameters (triglycerides, total cholesterol, high-density lipoprotein cholesterol, low-density lipoprotein cholesterol, fasting blood sugar, waist circumference, and systolic and diastolic blood pressure), degree of disability (Craig Handicap Assessment and Reporting Technique, short form), and psychological status (Center for Epidemiologic Studies Depression Scale and Hospital Anxiety and Depression Scale). RESULTS At the end of the study, increases of 39.6% and 45.4% in the pVO2 and PO levels, respectively, were found. Additionally, no statistically significant difference was found in the intervention group after the rehabilitation compared to the levels before rehabilitation (P<0.05). However, no statistically significant differences in functional status, quality of life, psychological state, level of disability, or metabolic syndrome parameters were found in the intervention group (P>0.05). The control group, on the other hand, showed no clinically significant differences in any of the parameters (P>0.05). CONCLUSIONS Short-term arm aerobic exercise performed by patients with SCI improves their exercise capacities. These patients require longer rehabilitation programs to receive more benefits from aerobic exercise training. CLINICAL REHABILITATION IMPACT Adding arm cranking exercise training to the rehabilitation program of patients with spinal cord injury demonstrated improved exercise capacity; however, further studies are needed to assess the effects of exercise training on other health issues.
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7.
The acute benefits and risks of passive stretching to the point of pain.
Muanjai, P, Jones, DA, Mickevicius, M, Satkunskiene, D, Snieckus, A, Skurvydas, A, Kamandulis, S
European journal of applied physiology. 2017;(6):1217-1226
Abstract
PURPOSE This study evaluated the acute effects of two different stretch intensities on muscle damage and extensibility. METHODS Twenty-two physically active women (age 20 ± 1.0 years) were divided into two matched groups and undertook eight sets of 30-s passive hamstring stretching. One group stretched to the point of discomfort (POD) and the other to the point of pain (POP). Hamstring passive torque, sit and reach (S&R), straight leg raise (SLR), and markers of muscle damage were measured before, immediately after stretching and 24 h later. RESULTS S&R acutely increased and was still increased at 24 h with median (interquartile range) of 2.0 cm (0.5-3.75 cm) and 2.0 cm (0.25-3.0 cm) for POP and POD (p < 0.05), respectively, with no difference between groups; similar changes were seen with SLR. Passive stiffness fully recovered by 24 h and there was no torque deficit. A small, but significant increase in muscle tenderness occurred at 24 h in both groups and there was a very small increase in thigh circumference in both groups which persisted at 24 h in POP. Plasma CK activity was not raised at 24 h. CONCLUSION Stretching to the point of pain had no acute advantages over stretching to the discomfort point. Both forms of stretching resulted in very mild muscle tenderness but with no evidence of muscle damage. The increased ROM was not associated with changes in passive stiffness of the muscle but most likely resulted from increased tolerance of the discomfort.
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8.
Delayed-onset muscle soreness does not influence occlusal sensitivity and position sense of the mandible.
Bucci, R, Lobbezoo, F, Michelotti, A, Orfanou, C, Koutris, M
Journal of oral rehabilitation. 2017;(9):655-663
Abstract
Masticatory muscle-pain patients often complain about sensorimotor changes, but the effects of pain on the psychophysical properties remain unclear. This study aimed to investigate the effects of delayed-onset muscle soreness (DOMS) on the jaw's position sense (PS) and occlusal sensitivity (OS). In all, 12 participants underwent intense concentric-eccentric jaw exercises. Self-reported muscle fatigue and pain, pain-free maximum mouth opening (MMO), pain pressure thresholds (PPTs) at right and left masseter and right and left anterior temporalis, maximum voluntary bite force (MVBF), PS and OS were recorded before, immediately after, 24 h, 48 h and 1 week after the exercises. Data were analysed with repeated measures anova. Pain and fatigue increased significantly after the exercises, while fatigue also increased 24 h afterwards. Time and site had a significant effect for PPTs, not for MVBF. MMO decreased significantly 24 h after the exercises. OS and PS did not change significantly. Experimentally induced DOMS does not influence the psychophysical properties of the masticatory system.
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9.
Vibration Therapy Is No More Effective Than the Standard Practice of Massage and Stretching for Promoting Recovery From Muscle Damage After Eccentric Exercise.
Fuller, JT, Thomson, RL, Howe, PR, Buckley, JD
Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine. 2015;(4):332-7
Abstract
OBJECTIVE The purpose of this study was to determine if vibration therapy is more effective than the standard treatment of stretching and massage for improving recovery of muscle strength and reducing muscle soreness after muscle damage induced by eccentric exercise. DESIGN A randomized, single-blinded parallel intervention trial design was used. SETTING Research laboratory. PARTICIPANTS Fifty untrained men aged 18 to 30 years completed the study. INTERVENTIONS Participants performed 100 maximal eccentric muscle actions (ECCmax) of the right knee extensor muscles. For the next 7 days, 25 participants applied cycloidal vibration therapy to the knee extensors twice daily and 25 participants performed stretching and sports massage (SSM) twice daily. MAIN OUTCOME MEASURES Changes in markers of muscle damage [peak isometric torque (PIT), serum creatine kinase (CK), and serum myoglobin (Mb)], muscle soreness (visual analog scale), and inflammation [serum C-reactive protein (CRP)] were assessed. RESULTS After ECCmax, there was no difference in recovery of PIT and muscle soreness or serum CK, Mb, and CRP levels between vibration and SSM groups (P > 0.28). CONCLUSIONS Cycloidal vibration therapy is no more effective than the standard practice of stretching and massage to promote muscle recovery after the performance of muscle-damaging exercise. CLINICAL RELEVANCE Prescription of vibration therapy after maximal exercise involving eccentric muscle damage did not alleviate signs and symptoms of muscle damage faster than the standard prescription of stretching and massage.
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10.
Acute effects of static active or dynamic active stretching on eccentric-exercise-induced hamstring muscle damage.
Chen, CH, Chen, TC, Jan, MH, Lin, JJ
International journal of sports physiology and performance. 2015;(3):346-52
Abstract
OBJECTIVES To examine whether an acute bout of active or dynamic hamstring-stretching exercises would reduce the amount of muscle damage observed after a strenuous eccentric task and to determine whether the stretching protocols elicit similar responses. DESIGN A randomized controlled clinical trial. METHODS Thirty-six young male students performed 5 min of jogging as a warm-up and were allocated to 1 of 3 groups: 3 min of static active stretching (SAS), 3 min of dynamic active stretching (DAS), or control (CON). All subjects performed eccentric exercise immediately after stretching. Heart rate, core temperature, maximal voluntary isometric contraction, passive hip flexion, passive hamstring stiffness (PHS), plasma creatine kinase activity, and myoglobin were recorded at prestretching, at poststretching, and every day after the eccentric exercises for 5 d. RESULTS After stretching, the change in hip flexion was significantly higher in the SAS (5°) and DAS (10.8°) groups than in the CON (-4.1°) group. The change in PHS was significantly higher in the DAS (5.6%) group than in the CON (-5.7%) and SAS (-6.7%) groups. Furthermore, changes in muscle-damage markers were smaller in the SAS group than in the DAS and CON groups. CONCLUSIONS Prior active stretching could be useful for attenuating the symptoms of muscle damage after eccentric exercise. SAS is recommended over DAS as a stretching protocol in terms of strength, hamstring range of motion, and damage markers.