Can stretching relieve muscle soreness? How long have you been cheated?

I believe that many fitness friends have experienced muscle soreness after training! The next day after training, they will feel that the muscles are very sore, and this soreness will even last for several days, especially after leg training, so it is difficult to go down the stairs every time...

　　How to relieve muscle soreness? The most common answers found on the Internet are "Stretch more before and after exercise". Stretching can relieve muscle soreness!

　　But many people have reported: "I have stretched? Why are the muscles still sore? Is it not done enough?"

　　In fact: You were deceived! Stretching will not relieve muscle soreness!

　　Most of the current research by relevant experts show that stretching before and after exercise cannot reduce the symptoms and chances of DOMS.

　　Subverting traditional views

　　1 Regarding stretching

　　This is indeed a correct exercise habit! Because stretching does have many benefits: improving muscle stretching and elasticity; increasing the range of joints; relaxing the muscles that are tense after exercise; and avoiding exercise injuries to the greatest extent. However, a large number of studies have confirmed that stretching cannot relieve delayed muscle aches.

　　2 About the muscle aches the next day after exercise

　　This soreness is not obvious on the day of exercise, and is usually felt after another 24 hours, and can be delayed for 72 hours. This is delayed muscle aches ( DOMS)

　　Why is this phenomenon? This is because the muscles suffer some pressure and minor damage during exercise, and the body will produce an inflammatory reaction to repair the injured tissue. This inflammatory reaction is the main cause of muscle soreness.

　　But don’t worry, this process is completely natural and healthy. It is because the body can “over-repair” muscle damage caused by exercise and allow the body to adapt to stronger pressure during repeated cycles, so that athletes can run faster, jump higher, and lift heavier. This is a kind of benign inflammation.

　　For fitness workers, delayed muscle soreness often occurs in the following three conditions:

　　1. Centrifugal collection Shrink: Length muscles while maintaining tension, such as slowly lowering heavy objects, going down stairs, etc.

　　　2. Exercise that you are not used to: Calling a marathon run a hundred meters may make him sore the next day that he can't get up. The same way, calling a 100-meter athlete may also make him wail while squatting on the toilet the next day.

　　　3. Suddenly increase the intensity of the exercise, and the body is particularly prone to soreness before adapting!

　　The exact cause of delayed muscle aches has not been clarified. Many scholars have proposed some hypotheses, common ones include: tissue tear theory, spasm theory, connective tissue damage theory.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations 　　Fitness knowledge: Functions and stretching of the hip muscles

　　Can stretch or massage slim the calves?

　　Stretching before exercise? Have you pulled it right?

Revealing the truth about stretching: DOMS Ineffective

　　People always want exercise to bring a good feeling of comfort, so people have tried to solve the obvious not-so-comfortable accompanying product, which is obviously not so comfortable. Therefore, stretching has always been considered a basic measure to relieve muscle soreness. Therefore, we have been receiving such education for a long time. However, the results of a large number of rigorous scientific experiments have gone against the trend - stretching relieves muscle soreness, and it has been combined with eggs!!!

　　Study 1

　　Study 1

　Study 1

　Study 12 papers on stretching and alleviating delayed muscle soreness since Hough scholars proposed the view on delayed muscle soreness in 1902. Combining multiple research evidence from different groups such as adults and the elderly shows that stretching before and after exercise will not reduce the occurrence of delayed muscle soreness.

　Study 2

　Study 2

　Study 2 Randomized trial conducted by 2377 participants and evaluated the effect of stretching before and after exercise on delayed muscle aches. The results also showed that stretching has very little effect on relieving delayed muscle aches.

Study 3

Study 3 Some scholars believe that stretching before and after exercise should be completed under ideal conditions (the relevant equipment for stretching is complete, the stretching movement is correct and standard), which may be able to relieve delayed muscle aches. However, the experimental results still show that stretching has an effect on relieving delayed muscle aches.

Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 4 Study 2019. At the same time, some scholars believe that stretching can restore muscle blood flow and interrupt spasm pain, that is, stretching can relieve delayed muscle achesm. At the same time, some scholars believe that stretching can restore muscle blood flow and interrupt spa Overturn this view.

Research 5

　　We usually use static stretching after exercise, performing each muscle for more than 15 seconds and repeating multiple stretches. This kind of immediate stretching after exercise can indeed provide a brief pain relief, but even if you do nothing after exercise, the muscle soreness will generally disappear naturally after 10-20 minutes. However, stretching has no obvious effect on delayed muscle soreness recovery.

　　However, stretching cannot be denied. The role of!

　　Although from the current research, stretching has no effect on relieving delayed muscle aches, the importance of stretching after exercise cannot be underestimated!

　　As mentioned at the beginning of the article: stretching helps improve muscle stretching and elasticity; increases the range of joints; relaxes the tense muscles after exercise; and avoids exercise injuries to the greatest extent. Therefore, the value of stretching cannot be denied because stretching cannot relieve muscle aches

　　DOMS How to avoid?

　　①Avoid high-intensity training without training;

　　②Avoid unfamiliar sports;

　　③Avoid sudden and significant increase in intensity and gradually increase exercise load

　　④ Warm up before exercise, relaxation after exercise is still necessary;

　　⑤Adhere to regular exercise and avoid fishing for two days and three days of drying the net;

 (Note: Follow the WeChat public platform of Fitness Bar, subscribe to the account to search for "Fitness Bar" or "Click to scan and follow")

Related recommendations 　　Fitness knowledge: Functions and stretching of the hip muscles

　　Can stretch or massage slim the calves?

　　Stretching before exercise? Have you pulled it right?