Strečing: je strečing naozaj efektívny?

Erik Kerpčár Powerlifting, Technika cvikov 5674 Comments

Mnoho cvičencov využíva pred tréningový strečing ako spôsob zvýšenia výkonnosti, flexibility a prevencie zranenia. Novodobé výskumy však nevyslovili podporu tvrdeniu. Mnoho štúdií poukazuje na negatívne účinky pred tréningového strečingu pre determinanty ako svalová sila, výkon v skoku či šprinte. Tento článok skúma mechanizmy strečingu, stratégiu a miesto strečingu pre zvýšenie výkonu, svalovej sily a minimalizácií zranenia.

Čo je strečing?   

Definícia strečingu ako takého je nejasná a má niekoľko významov z rôznych uhlov pohľadu. Niektorí opisujú strečing ako „flexibilitu“ tkaniva. Z biomechanického hľadiska môžeme definovať strečing ako svalovo-šľachovú jednotku, ktorá sa počas strečingového manévru správa viskózno-elasticky. Funkčné hľadisko pojmu strečing môžeme opísať ako pohyb aplikovaný externými/internými silami za účelom zvýšenia svalovej flexibility a/alebo kĺbového rozsahu pohybu. Cieľ strečingového manévru je zvýšiť svalovo-šľachovú dĺžku a flexibilitu, čím sa znižuje riziko zranenia a zvyšuje výkon.

Typy strečingových techník

V literatúre je popísaných mnoho rôznych strečingových techník odrážajúcich sa od športovej aktivity, tréningového programu či typu cvičenca. Všeobecne sa však využívajú 4 základné typy techník: statický strečing, dynamický strečing, balistický strečing a proprioceptívna neuromuskulárna facilitácia (PNF).

Mechanizmus strečingu  

Už vieme, že cieľom strečingu je zvýšiť svalovo-šľachovú dĺžku a flexibilitu. Strečing sa uplatňuje prostredníctvom mechanických a neurologických mechanizmov.

Svalovo-šľachová jednotka môže byť predĺžená dvoma spôsobmi: Svalovou kontrakciou alebo pasívnym pretiahnutím. Pri svalovej kontrakcii sa kontraktilné elementy stiahnu, čím sa dĺžka svalovo-šľachovej jednotky mení na fixnú. Keďže je dĺžka svalovo-šľachovej jednotky fixná a za týchto podmienok nemenná, musí nastať kompenzačné pretiahnutie pasívnych elementov mäkkých tkanív (šľacha, perimysium, epimysium a endomysium). Keď sa sval predlžuje, natiahnu sa svalové vlákna a spojivové tkanivá. pretože sa na ne aplikuje externá sila. Strečing teda zvyšuje dĺžku svalovo-šľachovej jednotky tým, že pôsobí na biomechanické vlastnosti svalu – rozsah pohybu a viskózno-elastické vlastnosti svalovo-šľachovej jednotky.

Biomechanické odpovede svalovo-šľachovej jednotky počas strečingu sú nezávislé od reflexnej aktivity. Napriek tomu však bol zistený pokles Hoffmanovho reflexu (H-reflex) počas a po strečingu. H-reflex sa používa na skúmanie rozdielov v reflexnej dráždivosti skupiny svalových vlákien. Táto zmena môže súvisieť so zmenami na presynaptických a/alebo postsynaptických termináloch inhibíciou nervovej aktivity. V jednoduchosti povedané, strečing môže utlmovať nervovú dráždivosť, čím vzniká pokles svalovej aktivity a výkonnosti.

Statický strečing

Statický strečing je najvyužívanejšou metódou najmä vďaka svojej jednoduchosti. Bolo dokázané, že statický strečing zvyšuje statickú flexibilitu meranú rozsahom pohybu. Statický strečing však nemá vplyv na dynamickú flexibilitu, no vplýva na viskózno-elastické vlastnosti redukciou stresu počas relaxácie. Statický strečing taktiež nemá efekt na neurologické mechanizmy. Efektívnosť strečingu závisí od mnohých faktorov, medzi ktorými sa nachádza výber strečingovej techniky, čas strečingu, dĺžka držania jednotky pod strečingovým manévrom, dĺžka oddychu a čas medzi výkonom strečingu a kontrolným meraním účinku. Pri statickom strečingu je najdôležitejším ukazovateľom čas strávený v strečingovom manévre, ktorý dostáva prednosť pred množstvom strečingových opakovaní či dĺžky strečingovej periódy. Pre zníženie odporu svalovo-šľachovej jednotky je potrebný dlhšie trvajúci strečingový manéver, cca 90s. Statický strečing zvyšuje flexibilitu tkaniva cez mechanické mechanizmy.

Balistický strečing

Balistický strečing zvyšuje flexibilitu cez neurologické mechanizmy. Sval, podliehajúci strečingu, je pasívne pohybovaný cez plný rozsah pohybu externou silou alebo antagonistom svalu. Zdržanie svalu v konečnom rozsahu pohybu môže redukovať senzitivitu svalového vretienka, pričom opakovaný strečing aplikovaný v konečnom rozsahu pohybu znižuje aktivitu Golgiho šľachového telieska. Štúdie skúmajúce balistický strečing potvrdzujú zvýšenie rozsahu pohybu, zníženie EMG aktivity a zníženie H-reflexu. Je však nutné upozorniť, že balistický strečing môže byť nebezpečnejší ako ostatné techniky. Počas balistického strečingu sa sval pohybuje v rýchlom tempe, kde sa „odbíja tam a späť“, čo vyústi do väčšieho napätia a zvýšenej absorpcie energie vo svalovo-šľachovej jednotke. Sval, ktorý je po aplikovaní veľkej energie ihneď uvoľnený, nemá dostatok času zredukovať napätie alebo zväčšiť dĺžku.

Štúdie sa však s touto tézou nestotožňujú. Balistickým strečingom (60 manévrov za minútu, 17 strečov v sérii, 3 série) sa oproti statickému výrazne zmiernila po tréningová svalová horúčka. Skúmaná vzorka však pozostávala z mála subjektov, teda tento argument nemá relevantný podklad.

PNF

Technika PNF sa používa na zvýšenie flexibility pomocou pomalých izometrických držaní, kontrakcie-relaxácie a postizometrických relaxačných držaní. Táto technika zahŕňa kombináciu striedania kontrakcie a relaxácie oboch agonistu a antagonistu. V kontrahovanom svale dôjde k predĺženiu nekontraktilných elementov svalu, čo následne spôsobí relaxáciu svalovo-šľachovej jednotky a znižuje pasívne napätie svalu (svalový tonus). PNF technika využíva aj princíp recipročnej inhibície. Na základe tohto princípu sa inhibuje aktivita svalu, ktorý pôsobí v smere opačnom ako sval, ktorý sa snažíme natiahnuť (antagonista). Pri inhibícii antagonistu môže byť agonista ľahšie pretiahnutý.

PNF technika v porovnaní so statickým strečingom dosahuje väčšie zvýšenie rozsahu pohybu s redukciou neurologickej senzitivity, čo mení celú efektivitu strečingu. Štúdie nepreukázali rozdiel medzi krátkodobým (90min. po cvičení) a dlhodobým (3 týždne) efektom PNF techniky. Pri skúmaní elasticity a viskozity tkanív po technike PNF a statickom strečingu sa zistili len minimálne rozdiely v cielenom tkanive.

PNF je komplikovaná technika využívajúca kombináciu relaxácie a kontrakcie svalu a pasívneho strečingu. Na základe EMG pozorovaní bolo zistené, že PNF zvyšuje tlak krvi počas fázy kontrakcie. PNF technika taktiež patrí medzi pokročilejšie techniky, kde je potreba istej skúsenosti pri výkone daného úkonu a častokrát je potrebné mať pri sebe partnera, ktorý techniku vykonáva.

Dynamický strečing

V istom článku, ktorý sa zaujímal o rozcvičku a strečing, bolo napísané: „dynamický strečing je dôležitý pre výkon atléta, pretože sa končatina pohybuje cez plný kĺbový rozsah bez odporu“. Cyklický strečing a pasívny kontinuálny strečing (statický) znižujú pasívny svalový tonus. Uvoľnenejší a natiahnutý sval absorbuje viac energie pri aplikovaní sily. Uvoľnenejší a natiahnutý sval taktiež redukuje prudkosť po tréningovej „svalovice“. Štúdie potvrdzujú vzťah medzi svalovým tonusom a nástupom po tréningovej svalovej horúčky. Štúdie však nepotvrdili priamy vzťah medzi dynamickým strečingom a predošlým tvrdením.

Dynamický strečing je užitočná technika pre zvýšenie kĺbového rozsahu bez poklesu výkonu. Dynamická svalová kontrakcia počas celého rozsahu pohybu znižuje dynamickú flexibilitu, čo indikuje svalový tonus. Pohyb (bez držania pozície v konečnom rozsahu pohybu) nemusí redukovať neuromuskulárnu senzitivitu. Ak je zníženie svalového tonusu zreteľnejšie ako efekt neuromuskulárnej senzitivity na výkon, môže nastať zníženie výkonnosti.

Strečing verzus rozcvička

Strečing sa všeobecne vykonáva po rozcvičke. Štúdie zaoberajúce sa rozcvičkou a strečingom však v mnohých prípadoch poukazujú na ohromné rozdiely. McNair a Stanley poukazujú na efekt rozcvičky na svalový tonus. Rozcvička (bez strečingu) preukázane redukuje aktívny tonus o 6%, pričom kombinácia rozcvičky a strečingu o 3%. Strečing bez rozcvičky zredukoval aktívny tonus o -1%. Rozcvička teda môže byť efektívnejšia v redukcii odporu rôznych svalových vlastností súvisiacich s aktívnym svalovým tonusom (pasívne kĺbové vlastnosti, úroveň svalovej aktivácie, šľachové vlastnosti, efekt streč reflexu) ako strečing samotný.

Efekt strečingu na výkon

Počiatočný efekt strečingu (vykonaného rôznymi technikami) môže redukovať svalovú silu určenú maximálnou kapacitou izotonickej kontrakcie a izometrickej kontrakcie. Nelson et al. uvádza zníženie svalovej sily po statickom strečingu pri pohyboch s nízkou rýchlosťou (posilňovanie), tak aj pri pohyboch s vysokou rýchlosťou (skok). Štúdie pripisujú tento efekt poklesu neurologickej aktivity svalovej jednotky (H-reflex). Fowles et al. merali silový výkon po dlhých maximálnych strečingových manévroch (2 min. a 15 s držania v maximálnom streči s 5 s pauzou medzi strečami) pomocou EMG aktivity a pasívneho svalového tonu. Najväčší pokles sily bol zaznamenaný hneď po ukončení strečingových manévrov (cca 28%). Po hodine bola sila poklesnutá už len o 9%. Svalový tonus sa ani po hodine neobnovil. Tento fenomén najpravdepodobnejšie spôsobila neuromuskulárna inhibícia. Podobné štúdie boli vykonané pre skok či inú svalovú aktivitu rovnako s negatívnym výsledkom a poklesom výkonu.

Iné štúdie však potvrdili pozitívne účinky strečingu na výkonnosť. 3 týždne tréningu flexibility pomocou PNF a statickej techniky vyústili v zvýšenie momenta hamstringov pri izotonickej kontrakcii. PNF tréning vykonávaný počas 8 týždňov preukázane zvýšil maximálny moment flexorov a extenzorov kolena. Zvýšenie svalovej sily flexorov kolena nastalo zrejme následkom fázy kontrakcie PNF techniky. Wilson et al. preukázali zvýšenie sily v odrazovej fáze od hrudníka pri bench presse o 5,4%. Aktívny svalový tonus klesol o 7,2%. Podobné výsledky dlhodobého strečingu boli preukázané aj u bežcov. Craib et al. preukázali zlepšenie ekonomiky behu u menej flexibilných bežcov. Taktiež potvrdili zväčšenie rozsahu kĺbovej pohyblivosti dolnej končatiny.

Strečing je všeobecne odporúčaný ako pred tréningový úkon pre zníženie rizika zranenia. Odborné papiere však neponúkajú jasné stanovisko k otázke flexibility, strečingu a rizika zranenia. Mechanizmus zranenia je oveľa komplexnejší s rôznymi fyziologickými, fyzickými, psychickými a environmentálnymi faktormi. Štúdie nepreukázali žiadnej rozdiel v incidencii zranenia na 1000 hodín tréningu s inkorporáciou strečingu. Taktiež je nutné si uvedomiť, že aj statický, aj balistický strečing poškodzuje svaly.

Zhrnutie

Napriek tomu, že je strečing používaný k zvýšeniu výkonu a zníženiu rizika zranenia, štúdie nezaujali jasné stanovisko. Statický a balistický strečing poškodzuje a znižuje svalovú silu a výkon s nepreukázaným vplyvom na zníženie rizika zranenia. Strečing však preukázateľne zvyšuje kĺbovú pohyblivosť. Otázky však stoja nasledovne; môže zvýšená flexibilita zvýšiť výkon? Pomáha flexibilita redukovať riziko zranenia? V oboch prípadoch sa však vedci vyjadrujú negatívne. Flexibilita do veľkej miery závisí od konkrétneho športu, pričom väčšinou sa v športoch využíva fyziologický rozsah kĺbového pohybu (okrem gymnastických disciplín). Z toho teda vyplýva, že prílišná flexibilita nie je potrebná. Svalovo-šľachová jednotka potrebuje a absorbuje energiu pri skrátení svalu a následne redukuje produkciu externej sily. Zvýšenie schopnosti absorbovať energiu v priľahlých svaloch môže pomôcť pri redukcii mechanické preťaženia svalového vlákna a následne redukovať riziko zranenia svalu a rozsahu svalového poškodenia. Pri strečingu určite zvážte jeho účel a váš cieľ.

Literatúra:

Taylor D, Brooks D, Ryan J. Viscoelastic characteristics of muscle: passive stretching versus muscular contractions. Med Sci Sports Exerc 1997;29:1619-1624

Fowles J, Sale D, MacDougall J. Reduced strength after passive stretch of the human plantarflexors. J Appl Physiol 2000;89:1179-1188

Vujnovich A, Dawson N. The effects of therapeutic muscle stretch on neural processing. J Orthop Sports Phys Ther 1994;20:145-153

Avela J, Kyrolainen H, Komi P. Altered reflex sensitivity after repeated and prolonged passive muscle stretching. J Appl Physiol 1999;86:1283-1291

McNair P, Stanley S. Effect of passive stretching and jogging on the series muscle stiffness and range of motion of the ankle joint. Br J Sports Med 1996;30:313-318

Cornwell A, Nelson A, Sidaway B. Acute effects of stretching on the neuromechanical properties of the triceps surae muscle complex. Eur J Appl Physiol 2002;86:428-434

Wilson G, Murphy A, Pryor J. Musculotendinous stiffness: its relationship to eccentric, isometric and concentric performance. J Appl Physiol 1994;76:2714-2719

Craib M, Mitchell V, Fields K, Cooper T, Hopewell R, Morgan D. The association between flexibility and running economy in sub-elite male distance runners. Med Sci Sports Exerc 1996;28:737-743

Nelson A, Kokkonen J, Eldredge C, Cornwell A, Glickman-Weiss E. Chronic stretching and running economy. Scand J Med Sci Sports 2001;11:260-265

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