训练后第二天怎么拉伸（训练后需要拉伸吗）

一、本文要点归纳

1、拉伸不提高柔韧性，而是提高了对拉伸的忍耐力。

2、拉伸不促进恢复，通过降低神经敏感度、提高对疼痛的忍耐力，来降低训练后的延迟酸疼感，但相应的其他恢复指标，并未得到加速。

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二、主流：明确反对训练前的静态拉伸

在体育界，静态拉伸[1]曾经有一段时间被视为训练、比赛之前的常见热身手段。自从1980、90年代开始，柔韧性就被定义为关节活动范围[2][3][4]。许多证据都指向静态拉伸能提高柔韧性[5][6][7][8][9][10][11][12][13]、影响后面的运动状态[14][15]、影响运动能力[1][16]、降低运动损伤率[17][18]等。

后来主流学术界对静态拉伸的看法发生了很大的改变，堆积如山的证据指出静态拉伸用于热身会对运动能力、成绩或肌肉收缩造成明显的负面影响[19][20][21][22][23][24][25][26][27][28][29][30][31][32][33][34][35][36][37][38][39][40][41][42][43][44][45][46][47][48][49][50][51]，并且静态拉伸对预防伤病的好处也出现了争议[52]。

健身爱好者要注意，用静态拉伸热身会降低随后训练中的肌肉力量，减少所能举起的重量[53][54][55][56][57]，或降低可承担的最大训练量、减少肌肉增长收益[58]；不光是静态拉伸，只要是速度较慢、接近于静态的拉伸用于热身，也被认为是负面效果为主[53][59][60][61][62][63][64][65][66][67][68][69][70][71][72][73]。

2012年有一项系统回顾，对125篇训练前静态拉伸文献中的270项运动能力指标进行了分析，训练前静态拉伸造成其中115项指标下降、145项无明显变化、6项有显著提升，对其中178项进行的加权计算结果为降低3.7%。

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二、训练后拉伸并不促进身体恢复

一般健身者都很关注训练后的恢复。『恢复』 被定义为促进身体从运动后的 “损耗” 状态完全回到休息或基线水平 所需的时间[74]。

虽然训练后静态拉伸能一定程度降低训练后的延迟酸疼感[75][76][77][78][79][80][81][82]，但后来的分析发现这只是拉伸导致『神经系统对疼痛的敏感性』[83][84][85][86][87][88][89][90][91][92][93][94]下降、拉伸者更能忍痛了[95][96]，并不是拉伸促进了身体恢复。

在人类身上，少量证据支持拉伸提高了训练后的力量恢复速度[97][98]，但是更多的证据支持练后静态拉伸对运动能力、肌肉围度等指标影响很弱[99][100][101][102][103]，或者根本没有影响[104][105][106][107][108][109][110]

grant等人2019年的研究显示，在训练后进行静态拉伸，并没有促进跳跃能力的恢复。图中红线是拉伸组，蓝线是对照组，纵轴是跳跃高度。两组的跳跃能力无差异，说明拉伸并没有促进神经-肌肉系统的恢复。

图1

Haddad等人[111]2014年的研究发现训练后拉伸拉伸不但不促进身体恢复，还减缓了恢复速度，给恢复拖后腿，因为拉伸组的部分运动能力（如冲刺跑）比不拉伸的对照组更低。

图2

DIS等人[104]研究了训练后拉伸与身体恢复之间的关系，随机将17人分入拉伸组、17人分入对照组，结果是各个重要的恢复指标，如最大收缩力量、跳跃高度、柔韧性、肌肉围度等，在拉伸和对照组之间基本没有差异。

图3

报告说训练后拉伸不促进恢复的科学文献堆积如山，早就是是主流观点了：

• Rob等人[99]的研究中受试者在剧烈运动（爬楼梯）后，进行拉伸并不能减少血清肌酸激酶水平；
• glynn等人[100]报告训练后进行静态拉伸不能减少疼痛发生；
• Wessel等人[101]报告说训练前后分别进行拉伸也不能阻止延迟酸疼；
• Rod等人[102]发现，虽然按摩与拉伸的组合降低了离心训练后的延迟酸疼，但其结果参数之间相互矛盾，研究者自行提出该研究结论可靠性存疑；
• Jar等人[103]结果显示，训练后的恢复，需要建立在耐心等待肌肉、肌腱完全自行恢复的基础之上，单纯依靠拉伸和活动，并不能取得理想的恢复效果；
• Boobpachat等人[105]报告]训练后进行静态拉伸，恢复指标与对不采取任何行动的照组没有差异；
• ESP等人[106]证实，力竭训练后进行静态拉伸，肌肉力量的显著下降没有被扭转；
• Mika等人[112]的受试者在运动至疲劳后进行静态拉伸，肌电活动没有增加，依然显著低于基线水平；
• Cheung等人[113]认为，包括拉伸、冷水、电流等方法带来的恢复效果，对延迟性酸疼和肌肉损伤而言，都不够理想；

基于大量的上述证据，我们应该意识到，以往的旧观念『练后静态拉伸促进恢复』已经被推翻。

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三、实质上拉伸并不提高柔韧性

科学界将柔韧性定义为关节活动范围[114][115][116]。

虽然许多证据发现拉伸能提高关节活动范围，但只有少部分研究认为拉伸能改变肌肉的刚性和弹性特质[117][118][119]，大部分研究认为拉伸其实提高了人体对疼痛的耐受力，并不是实质上提高了柔韧性[120][121][122][123][124][125][126][127][128][129][130][131][132][133]。

马格努森等人为了研究了长时间拉伸对肌肉的材质特性和拉伸耐受力的影响，使用健康受试者进行了连续20天、每天上下午各5组拉伸，每组持续45秒，组间休息15-30秒，在研究期间总共9000秒（该研究的拉伸的总刺激量远远大于其他研究），发现拉伸对肌肉刚度（硬度）、能量、肌电活动都没有造成任何影响，关节活动范围的增加是因为受试者对拉伸的忍耐力增加了。

图4

图5，原文结论

1998的另一项研究使用了12名业余运动爱好者作为实验对象，进行了中间间隔10分钟的3轮拉伸,测试发现，每一轮拉伸后，肌肉刚度（硬度）保持不变（A），但关节活动范围都有所增大（B），下图中的 “1 、2、 3” 就是每一轮拉伸。

图6

因此研究者认为，既然肌肉的柔韧性（刚度、硬度）没变，那么动作范围增大，只能是因为拉伸增加了拉伸者对拉伸的忍耐力。原文结论：

图7

马格努森等人1996年的研究报告PNF拉伸（一种拉伸方法）产生了更大的关节活动范围，但是肌肉被动扭矩（刚度）没有下降，认为这是因为 “拉伸者产生了对拉伸的更强耐受力”（拉伸知觉）。原文结论：

图8

Taka等人2019的研究发现，采用两种方式拉伸10分钟后，肌肉刚度没有变化。

图9

基于证据，训练后的静态拉伸不改变肌肉刚度，它通过刺激神经、增加人对拉伸不适感/疼痛感的忍耐力；也有些研究发现，静态拉伸能降低肌肉刚度但这种效果的持续时间很短暂，一会就消失了。

BIS等人的实验中，受试者进行每组90秒、组间休息30秒的拉伸，连续5组，然后休息1小时，进行第6组拉伸。在1组的时候，刚度较高；在第5组的时候，刚度有明显下降，在第6组刚度恢复原状。该研究的结果表明，静态拉伸即便能降低肌肉刚度、增加肌肉弹性，其效果的持续时间也不长，不到1小时。

图10

Dyhre等人[83]的研究同样发现，每组80秒的拉伸，使肌肉被动扭矩（刚度）暂时性的下降了18-21%，但在1小时后候恢复，原文结论：

图11

对这个问题，sand等人2010的进行了系统回顾，一共筛查了9514个研究，最终确定了与拉伸有关的24项研究。

图12

原文结论：

图13

系统回顾表明，拉伸在早期（6-8周或更早）对人体产生的效果是要是引起感觉系统的改变（增强了对拉伸的忍耐力），而肌肉和肌腱系统的结构没有发生改变。

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122. ^S P Magnusson 1 , E B Simonsen, P Aagaard, H S rensen, M Kjaer.A mechanism for altered flexibility in human skeletal muscle.J Physiol. 1996 Nov 15;497 ( Pt 1)(Pt 1):291-8.

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125. ^Bjorklund M, Hamberg J, Crenshaw AG (2001) Sensory adaptation after a 2-week stretching regimen of the rectus femoris muscle.Arch Phys Med Rehabil 82:1245–1250.

126. ^Folpp H, Deall S, Harvey LA, Gwinn T (2006) Can apparent increases in muscle extensibility with regular stretch be explained by changes in tolerance to stretch? Aust J Physiother 52:45–50.

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128. ^Weppler CH, Magnusson SP (2010) Increasing muscle extensibility: a matter of increasing length or modifying sensation? Phys Ther 90:438–449

129. ^Keitaro Kubo,Effects of static stretching on mechanical properties and collagen fiber orientation of the Achilles tendon in vivo.Clinical Biomechanics 60(2018)115-120.

130. ^Ben, M. and Harvey, L.A., 2010. Regular stretch does not increase muscle extensibility: a randomized controlled trial. Scandinavian journal of medicine & science in sports, 20(1),pp.136-144.

131. ^Law, R.Y., Harvey, L.A., Nicholas, M.K., Tonkin, L., De Sousa, M. and Finniss, D.G., 2009. Stretch exercises increase tolerance to stretch in patients with chronic musculoskeletal pain: a randomized controlled trial. Physical Therapy, 89(10), pp.1016-1026.

132. ^Harvey LA, Byak AJ, Ostrovskaya M, Glinsky J, Katte L, Herbert RD. Randomised trial of the effects of four weeks of daily stretch on extensibility of hamstring muscles in people with spinal cord injuries. Aust J Physiother. 2003;49(3):176-181.

133. ^Weppler CH, Magnusson SP. Increasing muscle extensibility: a matter of increasing length or modifying sensation? Phys Ther. 2010;90(3):438-449.

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