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STRETCHING is often recommended by
your usual fitness article or gym bro
if you want to deal with your muscle soreness.
The believe is that maybe it helps with your blood flow
or expands the muscle for better recovery
whatever it may be,
there are plenty of people that attest to this stretched notion.
Even some of you watching might say the same.
However, science doesn’t really care much
about what you or even me personally believe,
but more so the accumulation of controlled research.
In that case, what does the scientific research
has to say about stretching and muscle soreness?
For the most part,it’s not all that great of news
for those hoping for some stretching reassurance.
In the 90s, we started to get studies looking at this very topic.
In 1994, there was a study titled
“ warm-up, stretching and massage
diminish harmful effects of eccentric exercise.”
This gave hope to a potential stretch-soreness benefit.
But taking a closer look at the study showed that,
although the combination of warm-ups, massage,
and stretching did improve maximal force recovery,
it didn’t do anything in terms of
improving delayed onset muscle soreness on pressure.
Besides, we can’t say for sure
whether stretching is what provided any of the benefits
or it’s rather because of the other two interventions
of massaging and warm-ups, or a combination of all three.
In 1998, the stretching of the quadriceps
before and after a quad exercise in a group of untrained women
did not improve any measurements of peak delayed onset muscles soreness
compared to a non-stretching group,
further showing a lack of soreness benefit with stretching.
Finally, in 2011,
we had quite a definitive research review
cataloging 12 studies on this topic.
It concluded that the studies showed that
no clinically important reductions in DOMS
with pre and post-exercise stretching as well as stretching days after.
That’s along with the fact that these studies posed
a moderate to high risk of bias
in favor of findings showing improved soreness recovery with stretching.
Even with the odds stacked for stretching,
the evidence was not as limber.
With these findings,
why then is there such a high degree of anecdotal support for it?
In my opinion, it’s quite possibly leftto confirmation biases.
Stretching can provide some sort of temporary numbing of the muscle
which might be misinterpreted as soreness relief,
but the soreness does return later.
Also, people might be mistakenly
attribute improved soreness to stretching
when it’s actually due to the repeated bout effect.
This effect, supported by research, states that,
with consistent, repeated bouts of exercise,
your muscles adapt and will become
less and less prone to muscle soreness.
Had you started applying stretching after your first few sessions,
you would mistakenly think that
stretching did indeed improve the soreness for future workouts.
However, it is instead likely because of
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.
As great as stretching might be
for improving flexibility and possibly stress management for some,
don’t think you’ ll be able to stretch out the soreness.
Let me know what you think about stretching and soreness
in the comments below.
If you enjoyed this video, please give it a thumbs up
and share it with your stretch—loving friends.
As always, thank you for watching and GET YOUR PROTEIN!