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拉伸可以缓解肌肉酸痛吗?

Does Stretching Reduce Muscle Soreness?

你是否在寻找一个能随时
Looking for a community where you can freely
分享健康心得和询问健康问题的社区?
share and ask for advices on all things health and fitness?
那么就立刻加入我们在Discord中的“图解健身社区”吧
Then come join our PictureFit discord community today
获取你所需的任何帮助
and get all the help you need!
加入方法很简单 点击简介中的链接即可
Joining is easy, just follow the link in the description.
等你哦!
See you there!
当你想缓解肌肉酸痛时
STRETCHING is often recommended by
健康文章或健身教练常推荐
your usual fitness article or gym bro
做“拉伸”运动
if you want to deal with your muscle soreness.
他们认为这也许能帮助你改善血液循环
The believe is that maybe it helps with your blood flow
或者舒展肌肉 以便更好地恢复
or expands the muscle for better recovery
无论如何
whatever it may be,
很多人都认同了拉伸这一概念
there are plenty of people that attest to this stretched notion.
甚至正在看视频的你也可能这么认为
Even some of you watching might say the same.
然而 科学并不真正关心
However, science doesn’t really care much
你或我的个人观点
about what you or even me personally believe,
反而更注重于多次可控实验的累积结果
but more so the accumulation of controlled research.
既然如此 那么科学研究
In that case, what does the scientific research
对于拉伸和肌肉酸痛做出了怎样的结论呢?
has to say about stretching and muscle soreness?
在很大程度上 对于那些试图通过拉伸
For the most part,it’s not all that great of news
来安慰自己的人来说 这并不算好消息
for those hoping for some stretching reassurance.
90年代我们就开始研究这个课题了
In the 90s, we started to get studies looking at this very topic.
1994年 一项名为
In 1994, there was a study titled
“热身 拉伸和按摩
“ warm-up, stretching and massage
能减少不规范运动造成的伤害”的研究
diminish harmful effects of eccentric exercise.”
指出了拉伸可以缓解疲劳的可能性
This gave hope to a potential stretch-soreness benefit.
但仔细观察这项研究 我们发现
But taking a closer look at the study showed that,
尽管热身 按摩和拉伸的结合
although the combination of warm-ups, massage,
确实能最大化地促进力量的恢复
and stretching did improve maximal force recovery,
但它在改善压力下的
it didn’t do anything in terms of
迟发性肌肉酸痛方面 没有任何作用
improving delayed onset muscle soreness on pressure.
而且 我们不能确定
Besides, we can’t say for sure
究竟是拉伸起到了作用
whether stretching is what provided any of the benefits
还是因为按摩和热身起到了作用
or it’s rather because of the other two interventions
又或者是三者皆有
of massaging and warm-ups, or a combination of all three.
1998年 一组未受训练的女性
In 1998, the stretching of the quadriceps
在进行四头肌运动前后分别拉伸四头肌
before and after a quad exercise in a group of untrained women
相比于未拉伸组 这并未改善她们的
did not improve any measurements of peak delayed onset muscles soreness
迟发性肌肉酸痛(DOMS)的任何峰值测量指标
compared to a non-stretching group,
这进一步表明了拉伸对缓解酸痛没什么帮助
further showing a lack of soreness benefit with stretching.
最终 在2011年
Finally, in 2011,
我们对该主题的12项研究
we had quite a definitive research review
进行了相当明确的研究综述
cataloging 12 studies on this topic.
最终结论是 研究表明
It concluded that the studies showed that
不管是运动前后进行拉伸
no clinically important reductions in DOMS
还是几天后拉伸 都不能明显改善肌肉酸痛的症状
with pre and post-exercise stretching as well as stretching days after.
与此同时 这些研究存在
That’s along with the fact that these studies posed
中高性的偏倚风险
a moderate to high risk of bias
他们喜欢那些表明拉伸可以缓解肌肉酸痛的发现
in favor of findings showing improved soreness recovery with stretching.
即使列一堆拉伸有益的证据
Even with the odds stacked for stretching,
其证据也不够充分
the evidence was not as limber.
依据这些调查结果
With these findings,
为什么还有那么多传闻支持这一观点呢?
why then is there such a high degree of anecdotal support for it?
在我看来 这可能是一种确认偏误
In my opinion, it’s quite possibly leftto confirmation biases.
拉伸可以使肌肉产生暂时的麻木感
Stretching can provide some sort of temporary numbing of the muscle
这可能使人误以为是拉伸减轻了疼痛
which might be misinterpreted as soreness relief,
但是之后会依旧酸痛
but the soreness does return later.
并且 人们可能会错把
Also, people might be mistakenly
肌肉酸痛的缓解归功于拉伸
attribute improved soreness to stretching
然而事实上只是因为重复运动效应
when it’s actually due to the repeated bout effect.
这种效应是有研究支持的
This effect, supported by research, states that,
即经过连续重复运动后
with consistent, repeated bouts of exercise,
你的肌肉会适应
your muscles adapt and will become
会更不容易产生酸痛感
less and less prone to muscle soreness.
当你在最初几次训练后开始拉伸
Had you started applying stretching after your first few sessions,
你会误以为拉伸
you would mistakenly think that
确实能改善在未来训练中的酸痛感
stretching did indeed improve the soreness for future workouts.
然而 这很可能是因为
However, it is instead likely because of
重复运动效应而带来的好处
the benefits of the repeated bout effect.
总之 在这个问题上 这项研究似乎是可靠的
In any case, the research seems to be reliably consistent in this matter.
拉伸运动或许能
As great as stretching might be
提高灵活性 可能还能缓解某些人的压力
for improving flexibility and possibly stress management for some,
但不要以为你能通过它缓解酸痛
don’t think you’ ll be able to stretch out the soreness.
在下方评论中告诉我
Let me know what you think about stretching and soreness
你对拉伸和酸痛的看法
in the comments below.
如果你喜欢本视频 请给它点赞
If you enjoyed this video, please give it a thumbs up
并分享给你热爱拉伸的朋友们
and share it with your stretch—loving friends.
一如既往地感谢您的观看 去补充蛋白质吧!
As always, thank you for watching and GET YOUR PROTEIN!

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视频概述

本视频介绍了拉伸是否可以缓解肌肉酸痛,并提供了研究证据与驳辩

听录译者

收集自网络

翻译译者

WXSNC001

审核员

审核员_AK

视频来源

https://www.youtube.com/watch?v=1CifkRSQAt8

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