Decrements in Stiffness are Restored within 10 min

Abstract

The purpose of this study was to clarify the temporal course of stiffness in the muscle-tendon unit after stretching. In 11 male participants, displacement of the myotendinous junction on the gastrocnemius medialis muscle was measured ultrasonographically during the passive-dorsiflexion test, with the ankle was passively dorsiflexed at 1?/s to the end of the range of motion. Passive torque, representing resistance to stretch, was also measured using an isokinetic dynamometer. On 4 different days, passive-dorsiflexion tests were performed before and immediately, 5, 10 or 15?min after stretching, which comprised dorsiflexion to end range of motion and holding that position for 1?min, 5 times. As a result, end range of motion and passive torque at end range of motion were significantly increased after stretching (P<0.05) as compared with each previous value. Although stiffness of the muscle-tendon unit was significantly decreased immediately and 5?min after stretching (P<0.05), this change recovered within 10?min. These results suggest that static stretching for 5?min results in significantly increased range of motion over 30?min, but significant decreases in stiffness of the muscle-tendon unit returned to baseline levels within 5?10?min.

Static Stretching Alters Neuromuscular Function and Pacing Strategy, but Not Performance during a 3-Km Running Time-Trial

“…However, these authors reported that although stiffness decreased immediately after 2 min, 4 min, and 8 min of SS, the effects of stretching disappeared within 10 min. In turn, Mizuno et al [44] showed that SS for 5 minutes at maximal dorsiflexion resulted in significantly increased range of motion that persisted for 30 min, but significant decreases in musculotendinous stiffness returned to baseline levels within 10 min. Taking into consideration the fact that the 3-km running was performed with an average time of 11 min, it can be suggested that the negative effects of SS on overall exercise performance was negligible.…”

A New Tool to Assess the Perception of Stretching Intensity

“…An examiner stopped the dynamometer at the target submaximal ROM and at mROM for z3 seconds before the limb was returned to the SP. Five minutes were given before performing the submaximal repetitions so that the percentage of submaximal intensities could be determined and to ensure the dissipation of stretch ing effects (19,20). To determine the OS mROM range, the participants were instructed to indicate "the moment they feel the first OS" by pressing a trigger that they held during the stretching maneuvers, and to say "OK" when obtaining the "maximum range of motion without pain" (mROM).…”

Exercícios De Alongamento: Prescrição E Efeitos Na Função Musculoesquelética De Adultos E Idosos

“…Para idosos, a indicação é que a duração do alongamento seja maior, entre 30 e 60s. Entretanto, analisando os estudos citados nessa atualização, pode-se observar que as durações adotadas para adultos jovens e idosos estiveram entre 10s e 60s (SIATRAS et al, 2008;MCHUGH;NESSE, 2008;ROBBINS;SCHEUERMANN, 2008;VAREJÃO;DANTAS;MATSUDO, 2007;CHRISTIANSEN, 2008;RYAN et al, 2008;LUSTOSA et al, 2010;MIZUNO et al, 2013;GALLO et al, 2013;AYALA et al, 2015;FREITAS et al, 2016 Para a população idosa, Gallo et al (2013) compararam os efeitos de duas diferentes durações de alongamento estático ativo, 30s e 60s, realizadas com 3 repetições (3x/semana, durante 16 semanas) na funcionalidade de idosas da comunidade. Foram encontradas melhora da ADM, resistência de força muscular, resistência aeróbica e índice de aptidão funcional geral para os grupos que treinaram quando comparados ao grupo controle, mas não se observou diferença entre os grupos 30s e 60s.…”

“…Ryan et al (2008) analisaram maiores volumes de alongamento estático (120s, 240s e 480s) e encontraram decréscimos linear e crescente nos valores de CVM e taxa de desenvolvimento de força pico após os volumes de 240s e 480s. Siatras et al (2008) Com relação ao tempo de duração do efeito do alongamento, Mizuno et al (2013), utilizando um protocolo de cinco repetições de 1min, realizaram três avaliações, de 5min, 10min e 15min após a aplicação do protocolo, e encontraram aumento da ADM mesmo após 15min, e que a rigidez passiva diminui, retornando após 15min de intervalo.…”