VOA慢速英语2019 没有证据表明拉伸可以防止跑步受伤

（单词翻译）

No Evidence Stretching Prevents Running Injuries

It is widely believed that stretching improves running performance and lowers the risk of injuries. But, a group of researchers say that belief is a myth. Instead, they say an active warm-up can help with running performance and progressive training can reduce injury risk.

人们普遍认为伸展运动有助于提高跑步成绩，降低受伤的风险。但是，一组研究人员指出，这种观念只是迷信。相反，他们说积极的热身动作有助于提高跑步成绩，渐进式训练可降低受伤风险。

The researchers are the creators of an infographic series for the British Journal of Sports Medicine. The series is designed to separate truth and myths about running.

研究人员为英国运动医学杂志创作了一系列信息图表。该系列旨在区分关于跑步的真相和误区。

The research team says there is evidence that stretching could help keep joints² moving well. But they say it does not help, or harm, performance.

研究小组表示，有证据表明拉伸可以帮助关节保持良好的活动。但他们表示，但这对成绩（表现）无益无害。

James Alexander with La Trobe University in Melbourne, Australia, is the lead writer of the series. He and his research team are physiotherapists and runners themselves.

澳大利亚墨尔本拉筹伯大学的詹姆斯·亚历山大是该图表的主要创作人员。他和他的研究团队本身就是理疗师和跑步爱好者。

In an email to Reuters Health, Alexander wrote that runners have some beliefs around running injury risks, injury prevention and performance that oppose current research. He added that such beliefs cause runners to continue using ineffective methods in their running training.

在给路透社健康专栏的一封电子邮件中，亚历山大表示，跑步者对跑步伤害风险、伤害预防以及运动表现有一些观念，与目前的研究正好相反。他补充说，这种观念引导跑步者在跑步训练中继续使用无效的方法。

The team of physiotherapists work with runners of differing abilities and strengths. They discuss myths and facts about running with their patients. They created the series of five "Running Myth" infographics to inform other runners.

这支理疗师团队与体能和力量各异的跑步者一起合作。他们与参与者讨论关于跑步的误区和真相。他们创造了五组“跑步误区”信息图来警示其他跑步爱好者。

The latest deals with static muscle stretching -- lengthening³ a muscle to the point of tension for 30 seconds. Many runners falsely believe this can reduce injuries. Runners also sometimes use static stretching to reduce muscle soreness after difficult runs, but research does not support this idea either.

最新的方法是静态肌肉拉伸——将肌肉拉伸到紧张状态30秒。许多跑步者误认为这样可以减少受伤。跑步者有时也会在吃力的跑步后通过静态拉伸来缓解肌肉酸痛，但研究也不支持这一观点。

However, after a run, stretching can improve joint¹ movement and help runners relax, the researchers note.

然而，研究人员指出，在跑步后，拉伸可以改善关节运动，帮助跑步者放松。

Since running puts stress on the joints and soft tissues, runners have a high risk of suffering joint pain, shin splints, and other problems. These often happen when runners too quickly increase how often, how hard, or how long they run.

因为跑步会给关节和软组织带来压力，跑步者很有可能因此出现关节疼痛、胫骨夹板和其他问题。当跑步者跑得太快，增加跑步频率、强度或时间时，这种情况就会发生。

The infographic suggests that runners build their performance through progressive training. It should start with an active warm-up that involves 5-10 minutes of walking or jogging. They could include 6-8 dynamic stretches. That kind of stretching moves the joints fully⁴. Runners can do this especially in the lower parts of the body, such as doing walking lunges and leg swings. In addition, the researchers suggest ending the warm-up with three short, quick runs at the goal running speed, such as three fast 100-meter runs.

这张信息图表显示，跑步者通过渐进式训练来提高成绩。（这种方式）应该从积极的热身开始，包括5-10分钟的步行或慢跑。其中可以包括6-8个动态拉伸。这种拉伸可以活动关节。跑步者可以这样做，尤其是活动下肢，比如做弓步和摆动腿。此外，研究人员建议在热身运动结束时，以目标跑步速度进行三次短距离的快速跑步，比如三次100米的快速跑。

The infographic creators say that warm-ups improve running performance but are not proven to reduce injuries. Progressive training and the improved running performance itself will do that, they say.

这张信息图的作者指出，热身运动有助于提高跑步成绩，但无法证明可以减少受伤。他们表示，渐进式训练和提高跑步成绩本身就能做到这一点。

Richard Blagrove is a lecturer and researcher at Loughborough University in the United Kingdom. He was not involved in the infographics. He said many runners stretch because joints and muscles start to feel stiff after doing many repetitive movements.

理查德·布拉格罗夫是英国拉夫堡大学的讲师和研究员。他没有参与制作信息图表。他说，许多跑步者做拉伸运动是因为关节和肌肉在多次重复运动后开始僵硬。

Static stretches reduce the stiff sensations in the short-term because they extend the nerves in the overworked tissues.

静态拉伸在短期内缓解了僵硬的感觉，因为其延长了过度工作组织中的神经。

If runners want to do a small amount of static stretching and find that it helps them, it probably will not have a bad effect on performance or increase injury risk, he told Reuters Health by email.

他通过电子邮件告诉路透社健康专栏，如果跑步者想要做少量的静态拉伸，并发现这对他们有帮助，这可能不会对他们的成绩产生不良影响，也不会增加受伤的风险。

But instead of doing mainly static stretching, it would be better for runners to do strength training exercises and "progress their running at a sensible rate to avoid injury."

但是，与其主要做静态拉伸，跑步者最好进行力量训练，“以合理的速度跑步避免受伤”。

Words in This Story

myth - n. an idea or story that is believed by many people but that is not true

warm-up - n. an exercise or set of exercises done to prepare for a sport or other activity

joint - n. a point where two bones meet in the body

infographic - n. a visual image such as a chart or diagram used to represent information or data

physiotherapist - n. a person qualified⁵ to treat disease, injury, or deformity by physical methods such as massage⁶, heat treatment, and exercise

soreness - n. the pain and stiffness felt in muscles several hours to days after strenuous⁷ exercise

relax - v. to become or to cause something to become less tense, tight, or stiff

stress - n. physical force or pressure

shin splints - n. pain felt along the front of your lower leg, at the shin bone.

stiff - adj. painful or difficult to move or bend