训练后可以拉伸吗（训练后需要拉伸吗）

作者：肉崽

本文原创，禁止转载及搬运，否则将追究法律责任！

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前言

大家好。

因为全文篇幅太长，知识点太多，所以拆分发文。

注意，本文所指的拉伸，如果不加说明，都是指 “训练后的静态拉伸”。

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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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主流：明确反对训练前的静态拉伸

在体育界，静态拉伸[126]曾经有一段时间被视为训练、比赛之前的常见热身手段。

值得注意的是，科学界自从1980、90年代开始，就将柔韧性定义为关节活动范围[99，100，101]。

许多证据都指向静态拉伸能提高柔韧性 [79，80，81，82，83，84，85，129，130]、影响后面的运动状态[127，128]、影响运动能力[126，131]、降低运动损伤率[32，98]等。

看上去挺好......然而，后来主流学术界对静态拉伸的看法发生了很大的改变。

因为，越来越多的研究报道了关于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[132，133，134，135，136，137，138，139，140，141，142，143，144，145，146，147，148，149，150，151，152，153，154，175，181，182，233，234，235，236，237，238，239]。

并且，静态拉伸很可能并不具备所宣称的预防伤病的好处[125]。

对于健身爱好者来说，特别要注意的是，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[155，206，207，208，209]，或降低可承担的最大训练量、减少肌肉增长收益[205]。

此外，不光是静态拉伸，只要是速度较慢、接近于静态的拉伸，被用于热身，也被主流认为是负面效果为主[155，156，157，158，159，160，161，162，163，164，165，166，167，168，169，170]。

值得一提的是AD等人2012年的系统回顾。

AD等人对125篇训练前静态拉伸文献中的270项运动能力指标进行了系统回顾发现，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%。

再后来，静态拉伸被转而视为一种训练后 “冷却身体” “促进恢复” 的工具。

注意，“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[124]。

但之后的许多研究发现，对于静态拉伸来说，即便是 “放在训练后进行，促进恢复” ，也起不到什么作用。

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拉伸并不促进身体恢复

的确，有不少证据证明[119，120，122，171，172，230，231，232]训练后静态拉伸，能一定程度降低肌肉在训练后的延迟酸疼感。

如此，支持 “练后静态拉伸” 的人可能会说：你瞧，降低了延迟酸疼感，难道不就提高恢复速度吗？

遗憾的是，事实并非如此。

因为，训练后1-4天左右发生的延迟性肌肉酸疼感，既可以被身体恢复进度影响，也可以被疼痛感知所影响。

而拉伸的效果，是第二种。

大量的证据[36，37，73，74，75，76，77，78，86，87，178，179，203，204]表明：

练后静态拉伸，可造成 “神经层面的改变” 。

即， 改变疼痛感知、提高对拉伸不适的忍耐力等。

然后，进一步证据群指向，练后静态拉伸对运动能力、肌肉围度等指标要么没有影响[121，123，173，174，175，176，177]，要么效果不理想[223，224，225，226，227，228]。

(有人说身体不会骗人，健身要听从身体的反应，这就是一个反例)

那有没有证据，是关于，拉伸通过延迟酸疼外的其他途径，促进身体恢复的呢？

有，但少。

Eguchi等人[231]观察到了拉伸减少了大鼠的肌电疲劳；chen等人[232]和Mika等人[223]发现拉伸让训练后的力量损失挽回速度提高；Inoue等人[240]发现拉伸对肢体固定大鼠（肌肉流失和萎缩）的肌肉产生了保护作用等（当然严格来说这个研究的说服力确实较低，肢体固定属于特殊情况，外加是动物实验）。

总体来说，认为拉伸不能促进恢复的证据，要多得多。

如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。

研究还观察到静态拉伸后，受试者们的跳跃能力，总体趋势是普遍下降。

Haddad等人2014年的研究[175]发现训练后拉伸还减缓了恢复速度，与其他组相比，拉伸不但不促进身体恢复，反而给恢复拖后腿，

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。

DIS等人2019年对训练后拉伸与身体恢复之间的关系进行了研究[121]。随机将17人分入拉伸组、17人分入对照组，先进行训练，诱发训练者的肌肉延迟酸疼，然后训练后拉伸对恢复的影响。

发现拉伸后的数天内，相应的恢复指标，如最大收缩力量、跳跃高度、柔韧性、肌肉围度等，在各组（拉伸和对照组）之间基本没有差异。由此，该研究得出，训练后进行拉伸并不促进身体恢复。

此外，Boobpachat等人发现[123]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[173]发现力竭训练后，即便进行了静态拉伸，肌肉力量的显著下降，也没有被扭转。

Mika等人[223]发现在运动至疲劳后，进行静态拉伸，肌电活动没有增加，依然显著低于基线水平。

Rob等人[224]发现在剧烈运动（爬楼梯）后，进行拉伸并不能减少血清肌酸激酶水平。

Rod等人[227]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。

有趣的是，静态拉伸连缓解延迟酸疼的能力都被动摇了。如glynn等人[225]发现训练后进行静态拉伸不能减少疼痛发生；

Wessel等人[226]发现训练前后分别进行拉伸也不能阻止延迟酸疼，推测可能与个体的疼痛阈值较低有关。

Jar等人[228]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；

Cheung等人的研究[229]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。

所以，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” 其实有悖于客观事实。

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拉伸可能不提高柔韧性

许多证据发现，拉伸能提高关节活动范围[ 79，80，81，82，83，84，85，129，130]。

而我们又在前面说了，科学界将柔韧性定义为关节活动范围[99，100，101]。

有人会说，那不就是拉伸提高了柔韧性吗？

并非如此。

因为，关节活动范围（柔韧性），至少可以被两个方面的事情影响：

其一，物理层面（肌肉刚度、弹性特质）

即肌肉的刚度越低，关节可以被拉伸到越大的活动范围[221，222]；

其二，神经层面（疼痛感知、忍耐力）

即忍耐力越强，关节可被拉伸到更大的范围；

拉伸，到底是通过上述哪一种途径来改变关节活动范围（柔韧性）的？

对此学术界有争议的。

不过，总体来说：

支持硬件和物理层面原因的，较少[218，219，220]。

而支持软件和神经层面原因的，很多[36，37，73，74，75，76，77，78，86，87，178，179，203，204]。

所以主流倾向于认为：拉伸不提高柔韧性，而提高了人对拉伸的忍耐力

我们看几个典型研究。

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马格努森等人1996

该研究的目的是为了研究长时间拉伸对肌肉的材质特性和拉伸耐受力的影响。

该研究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。

值得注意的是，该研究的拉伸的总刺激量远远大于其他研究。

该研究的局限性是实验样本数偏少。但考虑与其他研究结论相支持，所以依然具有较高可信度。

在该研究中，拉伸对肌肉刚度（硬度）、能量、肌电活动都没有造成任何影响。

基于证据，研究者认为，拉伸不改变肌肉刚度。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。

原文结论：

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马格努森等人1998

该研究的目的是探讨静态拉伸、循环拉伸对人体组织特性和柔韧性的影响。

该研究使用了12名业余运动爱好者作为实验对象，对他们进行了中间间隔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。

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：

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LN等人1994

LN等人对14名受试者的研究表明，4周的拉伸训练不改变肌肉属性，但增加了受试者对于拉伸的耐受力。

原文结论：

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马格努森等人1996b

该研究发现，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；

因此研究者认为，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：

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Taka等人2019

该研究发现，采用两种方式拉伸10分钟后，肌肉刚度没有变化。

因此，基于证据我们有理由认为：

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，来从表面上，提高了柔韧性。

但这可能是个表面现象、甚至在某种程度上，属于假象。

当然，也有些研究发现，静态拉伸能降低肌肉刚度。但是，这种效果的持续时间很短暂，例如下面的研究。

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BIS等人1998

BIS等人进行了实验，让受试者进行每组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。

图中的纵轴是肌肉刚度。

大家可以看到，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。

因此，该研究的结果表明，静态拉伸即便能降低肌肉刚度，其效果的持续时间也不长，不到1小时。

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Dyhre等人1996

该研究也也重复了上述结论。

他们同样发现，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[36]。

原文结论：

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sand等人2010的系统回顾

在这项系统回顾中，原作者一共筛查了9514个研究，最终确定了与拉伸有关的24项研究。

原文结论：

翻译过来就是：

系统回顾表明，拉伸在早期（6-8周或更早）对人体产生的效果主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。

当然，上述研究多数针对3-8周拉伸的，还缺少更多的研究更长时间拉伸带来的物理层面（肌肉刚度、弹性等）改变[102]。

总之，虽然有一些争议，但是总体上，群体证据还是倾向于认为静态拉伸不提高柔韧性、也不促进恢复。

重要的不是争议，而是我们如何实践和处理。

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这也就是我们下一篇文章要说的。

感谢阅读，本文结束。

更多健身咨询，请关注头条号“力训研究所”

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头条提示字数过多，参考文献未放完整，还请读者见谅！

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