減緩延遲性肌肉痠痛療法之探討

Probe on the treatment of Delayed Onset Muscle Soreness

吳啟行(Chi-Hang Wu)

《臺中教育大學體育學系系刊》 13期 (2018/12) Pp. 66-76

摘要

運動員在訓練或比賽期間中對肌肉從事長時間高強度、高負荷的激烈運動後會使骨骼肌有明顯的延遲性肌肉痠痛(delayed onset muscle soreness, DOMS)現象，DOMS的出現能進一步的降低運動表現，如今在運動場上對於DOMS的治療也相當重視，然而治療DOMS的方法也相當多元，例如：冰敷、冷熱交替、按摩、伸展等等，過去有許多學者試著使用不同的方式並尋找更有效的方法來處理DOMS的不適應症狀，因此要如何有效的降低DOMS並讓運動選手快速地回到運動場上，以創造更好的運動表現或是在訓練期間減少DOMS來做更有效率的訓練更是相當重要。因此，本篇以文獻回顧的方式對減輕DOMS的療法作初步的探討。結語：冷水療法並不會對DOMS有恢復的療效。按摩對DOMS的恢復沒有太大的影響，但可能有效減少疼痛指數。對比療法和靜態伸展能有效地減少DOMS，其中包括改善恢復功能。

關鍵字

冷療 ； 按摩 ； 對比療法 ； 伸展

並列摘要

This study investigates the effects of cold water immersions, contrast water therapy, massage, muscle stretching on delayed onset muscle soreness (DOMS). Athletes usually suffer from delayed onset muscle soreness, which works on skeletal muscle and reduces sports performance, after doing strenuous exercises during sports training or competition. Therefore, it's important to relieve the symptoms with effective methods to give a better performance. Nowadays, treatments for delayed onset muscle soreness have been emphasized and variously developed, for example, cold water immersions, contrast water therapy, massage, muscle stretching, etc. Thus, the study will be conducted through literature review. Conclusion: cold water immersions is ineffective in alleviating delayed onset muscle soreness; massage doesn’t work well on recovery from delayed onset muscle soreness, but probably reduces the pain; contrast water therapy and muscle stretching effectively reduce delayed onset muscle soreness, including improvement in recovery. Hoping this review provides some information for coaches and athletes as a reference to delayed onset muscle soreness.

並列關鍵字

Cold water immersions ； Contrast water therapy ； Massage ； Muscle stretching