This is known as Delayed Onset Muscle Soreness, or DOMS for short.

这即是我们所熟知的延迟性肌肉酸痛，又或者简写为 DOMS。

22. What does the German professor say about muscle soreness?

关于肌肉酸痛，德国教授怎么说的？

25. What does the speaker suggest one do to relieve muscle soreness?

作者建议采取什么措施缓解肌肉酸痛？

That's why there is most often a delay associated with muscle soreness.

这就是肌肉酸痛经常会延迟的原因。

Beginners are especially affected by muscle soreness, but why is that the case exactly?

运动新手尤其容易受肌肉酸痛的影响，但为什么会这样呢？

Unfortunately, there is little that can be down to relieve muscle soreness.

不幸的是，几乎没有办法可以减轻肌肉酸痛。

As muscle soreness develops, the body has to work to repair the muscle tears, but this doesn't happen immediately.

随着肌肉酸痛的发展，身体必须修复撕裂的肌肉纤维，但这一过程并不会立即进行。

Anyway, this new study looked into tackling muscle soreness before you actually have to deal with it.

无论怎样，这篇论文研究的是肌肉酸痛发生之前的事。

And, also watch my other video specifically on muscle soreness tips.

除此之外，你还可以观看我的其他视频，有专门介绍缓解肌肉酸痛的技巧。

As mentioned, delayed onset muscle soreness, or DOMS, is THE soreness you feel about a day after exercise.

如上所述，迟发性肌肉酸痛，或 DOMS，是锻炼后一天会感觉到的酸痛。

In that case, what does the scientific research has to say about stretching and muscle soreness?

既然如此，科学实验有又对拉伸和肌肉酸痛做出了怎样的结论呢？

Before we get into it let's first understand what muscle soreness is.

在讨论这个问题之前，我们先弄明白肌肉酸痛到底是怎么回事。

We see a similar outcome for muscle soreness.

对于缓解肌肉酸痛也有类似的效果。

This is different from the soreness you feel during or immediately after exercise, which is known as acute muscle soreness.

你在运动过程中或运动后立即感到的酸痛被称为急性肌肉酸痛，这和我们所说的 DOMS 不同。

Now, for the next claim, reducing muscle soreness, unfortunately, we see a different type of consistency here.

现在，对于下一个好处，减少肌肉酸痛，很可惜，我们在这里看到了不同类型的一致性。

Runners also sometimes use static stretching to reduce muscle soreness after difficult runs, but research does not support this idea either.

跑步者有时也会在吃力的跑步后通过静态拉伸来缓解肌肉酸痛，但研究也不支持这一观点。

Lactate also isn't involved in delayed onset muscle soreness — the pain you feel a day or two after a hard workout.

乳酸盐也并没有参与延迟性肌肉酸痛，即你在运动完一两天会产生的痛感。

Although athletic competitions can be strenuous, there is little evidence to suggest that stretching before or after a competition decreases muscle soreness.

虽然体育比赛可能会很激烈，但几乎没有证据表明，在比赛前后拉伸可以减轻肌肉酸痛。

Watermelon contains L-citrulline, an amino acid that may help reduce muscle soreness after a workout.

西瓜含有 L-瓜氨酸，这是一种氨基酸，可以帮助减轻锻炼后的肌肉酸痛。

Unfortunately, there's little that can be down to relieve muscle soreness.

不幸的是，几乎没有什么可以减轻肌肉酸痛。