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跑者须知—步伐的真相

“前掌还是后跟着地更不容易受伤?”“跑鞋的缓震作用究竟有没有效果?”“跑步姿态不正确会导致哪些问题?”关于这些问题专家,跑者都会争论不休。而很多结论仅仅来自于个体感受或某些特定的实验者。本文从科学的角度分析了关于步伐的真相,尽管学术,但很有价值。

2013滴水湖24小时接力赛照片来自比赛控网站。拍摄:星雨

2013滴水湖24小时接力赛照片来自比赛控网站。拍摄:星雨

作者:Peter Larson

翻译:kelejiabing

原文出处:
http://www.runnersworld.com/running-tips/facts-foot-strike?page=single

最近几年,跑者们渐渐开始关心起自己的脚来。很多人了解了这一研究结论:步伐不是一成不变的,步伐和地面的之间的相互作用受很多因素的影响,比如速度、地面类型和跑鞋种类。因此毫不奇怪,具体到每个人而言,跑步时应该以怎样的步伐着地,大家众说纷纭没有一个统一的意见。然而问题是:着地的姿势真的有这么重要么?

每只脚平均一分钟要触地80-100次,也就是说跑者每分钟要踏出160-200步,具体数值取决于步幅和速度。每次着地,脚步都会承担一定强度的冲击力,这股力会被来自地面的大小相等方向相反的力所抵消。这个大小相等方向相反的力被称为 GRF(触地反冲力)。这股力由好几个部分组成,比较典型的来说,可以分解为前-后运动方向(也就是脚运动的方向)和水平方向(侧向)和垂直方向(相对于地面)三股。其中,垂直方向的 GRF 是数值最大,同时也是我们即将要仔细探讨的部分。

下图显示出典型脚后跟着地赤足跑者所受到的垂直方向 GRF 的曲线。

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纵轴(VGRF):力的大??;横轴(Time):时间(毫秒)

纵轴(Y)表示的是垂直 GRF 的大小,它是和体重有关的一个函数值。你可以想象垂直 GRF 是每次触地是竖直反应到你脚上的一股力。横轴(X)以毫秒为单位表示时间。虽然每次足部触地的持续时间因人而异、因速度而不同,不过300毫秒(约1/3秒)是很有代表性的一个时间长度。图中的曲线显示出从脚步着地的最初瞬间(0ms)至脚步离开地面(300ms)这段时间里,垂直 GRF 是如何随时间而变化。

图中一眼可以看到,曲线上出现了两个峰值。第一个是冲击峰值,也叫被动峰值,来自脚后跟最初接触地面最初的瞬间地面反冲给足部和小腿的力(重申一下这幅图是典型的后跟着地跑者的数据)。这一瞬间产生的力并非全身的重量的数值,冲击峰值基本上反映出部分足部和小腿对地面的冲击力。第二个峰值,也叫主动峰值,约出现在中间时刻,来自足部产生的支撑身体重量的力。

足部冲击

可见,主动峰值要比冲击峰值数值更大,持续的时间也更长,这是很典型的现象。

图中的垂直冲击速率(vertical loading rate),是从初始接触点至冲击峰(在实践中,测量时往往取初始后20%至峰值前80%这段数据)这段线段的斜率。冲击速率表示这股力产生得有多快——线段越陡峭说明冲力发生得越快。而相对较平缓的曲线则说明这股力被分散在较长的时间里逐渐发生作用的。用一个恰当的类比来说,就像赤手空拳打向墙壁,拳头很快会停下来,冲力也很快发生。这对拳头来说可不是好兆头。然而,如果带上拳击手套的话,尽管同样使劲打向墙壁,但手套的内衬能够减缓冲击并且将这股力分散在较长的时间里。因此,拳头不会像刚才那么疼了,也不会有伤筋动骨的危险。同样的道理也可以套用在汽车的“褶皱区”——在交通事故中,这部分褶皱能够减缓撞击瞬间产生的冲击,以?;ぜ菔辉焙统丝?。

由于垂直冲击速率增速十分显著,伴随而来长期训练导致受伤的可能性,比如应力性骨折、跑步引起的足跟问题等等,同样会高到令人难以接受。因此,如果你是脚跟着地过渡到前脚掌的跑者,在脚后跟的部位增设类似缓冲垫的东西自然说得通了——它将减缓冲力并且将垂直冲击力分散到较长的一段时间里。这对脚后跟附近的骨头(跟骨)十分有益,这也是为什么那些赤足跑者或是穿赤足概念的极简跑鞋的跑者更容易由于足跟部位的伤痛而离开跑道,特别是在较硬的路面训练的人(当然这不一定会马上显现出来,但随着时间的增加可能性会越来越大)。人体足跟部分自身的脂肪层无法提供足够的?;だ次粘中欢系某寤髁?,特别是在缺乏?;さ某嘧闶?。所以,你要么改变跑姿,要么在足跟部分增加适当的?;ご胧?。(爱燃烧注:在NHK拍摄的纪录片《马拉松最强军团》中也提到了类似问题。一些优秀跑者几乎可以只凭本能就找到最有效的跑步姿态,也许这就是天赋吧。)

从穿跑鞋到赤足

现在,我们来看下面这幅图,它显示出赤足跑者改变为前脚掌着地后的数据。

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在此图中,冲击峰值(有时也称之为“瞬间冲力”)不见了。去掉脚后跟的冲力后,同时也消除了冲击峰值,初始阶段的线段斜率也变得平缓,垂直冲击速率降低了。产生这些变化的原因在于,跑者用富于弹性的足弓、跟腱和腓肠肌缓解了冲击,而不是依靠脚后跟来吸收全部触地产生的冲力。

弗吉尼亚大学耐力运动中心的理疗师 Jay Dicharry 举了一个和汽车有关的例子来说明脚后跟着地和前脚掌着地的不同。如果说一辆普通汽车像后跟着地跑者,那么巨轮卡车就像前掌着地的跑者。Dicharry 说:“设想一下,你车上的每一根车轴/车轮都装备了一个减震器,每个减震器都能消耗掉一定的冲力。现在再想象哪些巨轮卡车,它们所装备的减震器所能消耗掉的巨大冲击力是普通汽车所无法比拟的。如果增加减震器的数量,那么车体可以更均匀、更容易地吸收更多的冲力。整体系统受到的压力变少了?!?/p>

“所以,当我们跑步时,” Dicharry 继续说,“如果你触地时明显是脚后跟着地的话,那么踝关节并没有充分发挥作用。那样看起来会很僵硬。所有的压力都转嫁到了膝盖上。如果你是前脚掌着地,则可以消耗掉部分冲力?!绷硗?,前脚掌着地的跑者还会增加足部和踝关节所承受的力,而那些正在试图改变跑姿脚后跟着地的跑者则不能很好适应这一点。这也可以解释那些新手赤足跑者和极简跑者在转换期更容易受伤。(爱燃烧注:有关于跑步姿势可参考《跑步,该怎么跑》这本书,关于详情介绍可阅读书评《跑步,该怎么跑?》读后感

尽管不同跑姿所反映出来的不同受力曲线在总体上呈现出一致性,但 Dicharry 依然谨慎地指出,个体表现有可能和这个整体的图景不同,有些人即使用前掌着地依然会产生较强的冲击,而有些人脚后跟着地却能保持较弱的冲击力?!敖鼋鋈酶霰鹑耸褂们罢谱诺氐呐茏瞬⒉荒芤焕陀酪?,但这确实不失为一种能带来切实改变的方法?!?/p>

跑鞋的缓冲作用

值得强调的是,在跑鞋里增加缓冲结构确实能产生实效——脚跟着地过渡到前脚掌的跑者穿着带有后跟减震装置的跑鞋时,可以降低产生的垂直冲击速率。事实上,Daniel Lieberman 的赤足跑研究结果表示,穿着跑鞋使用后跟着地和赤足跑使用前掌着地所产生的垂直冲击速率并没有显著的不同。当然,要考虑到个体差异导致实际中出现不同的情况。Lieberman 的报告指出:“大部分前脚掌着地跑者产生的垂直冲击速率大约是那些脚后跟着地跑者数值的一半”。

但是,尽管在足跟部位增加缓冲结构的跑鞋可以将后跟着地跑姿产生的冲击力降低到和前掌着地跑姿差不多的程度,这两种跑姿跑动中足部和腿部的位置运动方式都不一样。其结果是,额外的冲击力会通过其他方式作用到身体上,而且这种力并不是人体本身所能适应的。很不幸,关于这种地面产生并作用到人体上的外力究竟会如何影响个体组织和关节,很难在实践中得出结论。尽管,科学家可以通过构建复杂的生物力学模型来模拟这种力,来测定这种力对关节及其周围组织的影响,而对于膝盖、髋部,则需要通过在运动员身上植入传感器来测定——愿接受测试的志愿者好运!

有关冲击的特性究竟重要么?这确实存在争议,特别是冲击速率和跑步产生的运动伤害之间是否存在潜在的联系。例如,有些研究表明,腿部应力性骨折和足底筋膜炎之类的运动伤害和较高的冲击速率有关,但却和冲击峰值无关。而且,曾经在 Lieberman 实验室的学生 Adam Daoud 在2012年做出的一项研究显示,在哈佛越野跑选手中,“脚后跟着地的选手出现积累性伤痛的可能性约是前脚掌着地选手数据的两倍”。相反地,Benno Nigg 在他《运动鞋的生物力学》这本书里写道,基于其研究结果,他认为“冲击力并不是促成某些特定运动伤害的原因”。他指出,触地冲击时在关节内部产生的力,要比在一整个步伐周期的中间时刻,全身的重量都由下肢承担时产生的力小很多。Nigg 的结论是“从冲击的角度来看,鞋子“缓冲”的概念并没有起到减缓受伤的作用?!币簿褪撬?,如果制作跑鞋是为了减小伤痛发生的可能,那么应该将精力注重于整个步幅中间时刻的处理,而不是初始触地的瞬间。

其他专家的观点则相对平衡,他们认为不管是在初始触地的瞬间,还是在步幅的中间时刻,都可能会导致问题,比方说不同的冲击力对应不同的伤痛。例如,Dicharry 在综合考虑了自己临床经验和理论研究之后,认为问题的关键在于减少冲击速率。

“设想一下每周50英里的训练量,这将对身体产生很大的损耗?!彼诜鸺嵫谴笱У哪土υ硕┛椭行吹?,“然后再想象一下每周这50英里的训练量,都是在生物力学的基础上,用尽可能减少身体负担的步法完成的。减少作用到跑者身体组织上的冲击速率,能够减少那些在耐力训练中对身体产生的微小损伤?!钡?,就像 Nigg 一样,Dicharry 也指出步幅中间时刻产生的力确实能够产生更重要的影响,并且更可能增加受伤的风险。

基于我们现阶段的所获取的知识,在设计跑鞋和推荐跑姿时,应该同时考虑到初始触地瞬间和步幅中间时刻产生的力。仅考虑某一方面的话,很可能产生误导。

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  1. 况且况且 况且况且

    不明觉厉

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  2. JaimeTatsu JaimeTatsu

    很有意思

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