Stephen Patterson

斯蒂芬·帕特森

Professor in applied exercise physiology and performance at St Mary's University

圣玛丽大学应用运动生理学与运动表现教授

Doms (delayed onset muscle soreness), typically peaks 24-72 hours post-exercise and is caused by microscopic muscle damage, particularly from eccentric loading (a form of strength training that focuses on the lengthening phase of a muscle contraction). The good news is there's plenty you can do.

延迟性肌肉酸痛（Doms），通常在运动后24-72小时达到高峰，由微小的肌肉损伤引起，尤其是在离心负荷（一种侧重于肌肉收缩拉长阶段的力量训练形式）下。 好消息是，你可以做很多事情。

The key is matching your recovery strategy to how you actually feel. If you feel stiff and restricted, prioritise movement — for example, a light walk, gentle mobility work, massage or heat application can restore tissue pliability without adding stress.

关键是要将你的恢复策略与你实际的感觉相匹配。 如果你感到僵硬和活动受限，优先考虑活动——例如，轻松散步、温和的灵活性训练、按摩或热敷，可以在不增加压力的情况下恢复组织柔韧性。

If you feel heavy and deeply sore, more targeted approaches help. Cold water immersion reduces acute inflammation. Compression garments support circulation. Passive blood flow restriction (BFR) is an increasingly popular tool, allowing decreasing/increasing blood flow to stimulate recovery without loading. Adequate protein and carbohydrate intake is also essential to fuel the repair process.

如果你感到沉重和深度酸痛，更有针对性的方法会有所帮助。 冷水浸泡可以减少急性炎症。 压缩衣有助于循环。 被动血流限制（BFR）是一种越来越流行的工具，通过减少/增加血流来刺激恢复，而无需负重。 充足的蛋白质和碳水化合物摄入对促进修复过程也至关重要。

If you're feeling irritable, unfocused or exhausted alongside the soreness, sleep is your priority with this modality outperforming everything else for tissue regeneration. The most important question isn't which recovery tool to use, but to ask yourself: how do I actually feel today? Match the strategy to the symptom, and recovery becomes far more effective.​​​​​​​

如果你在酸痛的同时感到烦躁、注意力不集中或筋疲力尽，那么睡眠是你的首要任务，这种方式在组织再生方面优于其他所有方法。 最重要的问题不是使用哪种恢复工具，而是问自己：我今天实际感觉如何？ 将策略与症状相匹配，恢复就会变得有效得多。

Gladys Onambele-Pearson

格拉迪斯·奥南贝尔-皮尔森

Professor of musculoskeletal frailty and rehabilitation at Manchester Metropolitan University

曼彻斯特城市大学肌肉骨骼衰弱与康复学教授

Muscle soreness after exercise is very common, especially when you try something new or increase intensity. It's not caused by lactic acid (that clears quickly), but by small amounts of muscle and connective tissue damage (microdamage), particularly during "lengthening" contractions such as lowering weights or walking downhill. This triggers a short-term inflammatory response as the body repairs and strengthens tissue. In that sense, some soreness reflects adaptation, but more is not better.

运动后的肌肉酸痛非常常见，尤其是当你尝试新项目或增加强度时。 它不是由乳酸引起的（乳酸会很快被清除），而是由少量肌肉和结缔组织损伤（微损伤）引起的，特别是在“拉长”收缩期间，例如放下重物或走下坡路。 这会触发短期的炎症反应，因为身体会修复和强化组织。 从这个意义上说，一定程度的酸痛反映了适应，但并非越多越好。

Work by my colleagues and I at the Manchester Metropolitan University has shown that the extent of muscle damage and soreness can vary between individuals. It differs between males and females following eccentric exercise, for example. We have also explored whether supplements such as omega-3 (EPA) can help to reduce symptoms, with mixed but promising findings.

我和我在曼彻斯特城市大学的同事们的研究表明，肌肉损伤和酸痛的程度因人而异。 例如，在离心运动后，男性和女性之间就存在差异。 我们还探索了像欧米伽-3（EPA）这样的补充剂是否有助于减轻症状，研究结果虽然不一，但充满希望。

In practice, the key is not to avoid soreness entirely, but to manage it. Gradually increasing exercise, keeping gently active after exercise (light activity improves blood flow), sleeping well, and maintaining good nutrition, or massaging the main muscles used all help recovery, however modestly so. If soreness settles within a few days, it is usually part of normal adaptation. Persistent or sharp pain, however, should be checked by a medical professional.

在实践中，关键不是完全避免酸痛，而是管理它。 逐渐增加运动量、运动后保持轻度活动（轻度活动可以改善血液循环）、睡得好、保持良好的营养，或者按摩主要使用的肌肉，所有这些都有助于恢复，尽管效果可能不大。 如果酸痛在几天内消退，通常属于正常适应的一部分。 但是，持续性或尖锐的疼痛应由医疗专业人员检查。