平衡训练可以减轻运动损伤

赛乐中国

Balance Training Reduces Sports Injuries

来源于Thera-band博客  May 16, 2012

Balance training using wobble boards and foam balance pads has been shown to reduce lower extremity injuries (Olsen et al. 2005, Myklebust et al. 2003) and improve balance in athletes (Bernier et al. 1998, Gauffin et al. 1988). This neuromuscular training is thought to improve proprioception, thereby reducing risk of injury.

Hungarian researchers investigated the proprioceptive training effects of a 20-week in-season wobble board exercise program in 10 handball players. Handball players are at high risk of ankle sprains. The athletes were measured for their ankle joint position sense using a “slope-box” test (Robbins et al. 1995), in which the subjects reported the direction of a sloped box they were standing on (“outward”, “inward”, “forward”, or “backwards”).

使用平衡板和平衡垫训练平衡被认为可以减少下肢损伤，提高运动远端平衡功能。这种神经肌肉训练被认为可以提高本体感受，因此降低损伤的风险。匈牙利研究员研究了为期20周的本体感受训练对于手球运动员的影响。手球运动员存在着高风险的踝部损伤。运动员被用斜板箱测试评估踝关节的位置觉，受试者需要说出他们所站斜板想的方向（向内、向外、向前、向后）

The training program (Download here) included static and dynamic balance exercises on a wobble board and was performed as part of their regular season training program. The handball athletes were compared to a control group of athletes from other sports who did not participate in the training.

训练项目包括在平衡板上静态和动态的平衡练习，并作为他们季赛项目训练的一部分。对照组为来自于不参加训练的其它受控运动员。

After the training program, the handball athletes demonstrated a significant improvement in joint position sense. The authors also reported a 30% reduction in injuries in the balance-trained athletes. Unfortunately, their small sample size precluded the authors from suggesting the training program had a preventive effect.

训练后，手球运动员证明关节的位置觉有明显提高。作者也报道平衡训练的运动员损伤率降低30%。不幸的是，他们的小样本阻止作者认为这样的训练计划有预防的作用。

In addition to this study being limited by a small sample size, the control group did not include handball athletes that participated in the same regular-season training program without the balance exercises. The balance-trained handball athletes also had significantly poorer proprioception compared to the control group at baseline, which the authors attributed to previous ankle injuries.

这一项研究除了受限于小样本，对照组不是参加相同赛季训练项目而不参加平衡训练的运动员。和对照组相比，进行平衡训练手球运动员也有引人注目的迟钝的本体感受，而作者把这些归因于先前的踝关节损伤。

Despite these shortcomings, this study supports balance training in athletes.

尽管有这些缺点，这项研究支持运动员的平衡训练。

The authors concluded that their proprioceptive training was effective in improving proprioception in handball athletes. Thera-Band® wobble boards can easily be implemented as part of an in-season training program to help reduce lower extremity injuries in athletes.

作者得出结论本体感受训练有利于提高手球运动员的本体感受。平衡板可以很容易的被应用于季赛训练项目中去帮助减少运动员的下肢损伤。

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Jet

说得好，支持。。