Los entrenadores de trail running y corredores nos hacemos constantemente ese pregunta, ¿es realmente necesario estirar para correr? ¿Debemos invertir tiempo en ello? Te lo cuento en el último articulo publicado.
Es ciencia o creencia la utilización de los estiramientos para prevenir lesiones o mejorar nuestro rendimiento. Lo utilizamos como una fase de desconexión y vuelta a la calma pero son efectivos?
Articulo sobre estiramientos
A continuación te escribo los artículos científicos que he utilizado para escribir el articulo en la revista Trail Run
Hayes, P. R., & Walker, A. (2007). Pre-exercise stretching does not impact upon running economy. Journal of strength and conditioning research, 21(4), 1227.
Herbert, R. D., de Noronha, M., & Kamper, S. J. (2011). Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews, (7).
Konrad, A., Stafilidis, S., & Tilp, M. (2017). Effects of acute static, ballistic, and PNF stretching exercise on the muscle and tendon tissue properties. Scandinavian journal of medicine & science in sports, 27(10), 1070-1080.
Lauersen, JB, Bertelsen, DM, and Andersen, LB. (2014)The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med 48: 871–877.
McHugh, M. P., & Cosgrave, C. H. (2010). To stretch or not to stretch: the role of stretching in injury prevention and performance. Scandinavian journal of medicine & science in sports, 20(2), 169-181.
McGill, S. Back Mechanic,The step by step McGill Method to fix back pain (2015)
Opplert, J., & Babault, N. (2018). Acute effects of dynamic stretching on muscle flexibility and performance: an analysis of the current literature. Sports Medicine, 48(2), 299-325.
Peck, E., Chomko, G., Gaz, D. V., & Farrell, A. M. (2014). The effects of stretching on performance. Current sports medicine reports, 13(3), 179-185.
Takizawa, K., Yamaguchi, T., & Shibata, K. (2015). The effects of short-duration static stretching of the lower extremities after warm-up exercise on endurance running performance. Malaysian Journal of Movement, Health & Exercise, 4(2).
Vanmeerhaeghe, A. F., & Rodriguez, D. R. (2013). Análisis de los factores de riesgo neuromusculares de las lesiones deportivas. Apunts. Medicina de l’Esport, 48(179), 109-120.
Walsh, G. S. (2017). Effect of static and dynamic muscle stretching as part of warm up procedures on knee joint proprioception and strength. Human movement science, 55, 189-195.
Wilson, J. M., Hornbuckle, L. M., Kim, J. S., Ugrinowitsch, C., Lee, S. R., Zourdos, M. C., … & Panton, L. B. (2010). Effects of static stretching on energy cost and running endurance performance. The Journal of Strength & Conditioning Research, 24(9), 2274-2279.