感谢可乐大的分享，我去搜寻了一下发现一篇Your Health Functional的文章 由Kerrie Reed, M.D.(好像是物理跟复健医学专家)撰写，差不多也是在讲类似的事情 本鲁看完後想说简易翻译贴上来给大家看，不通顺或有问题的地方还请各位巨巨指正 原文章出处 : http://yourfunctionalhealth.com/functional-health-tip-not-all-tight-muscles- should-be-stretched/ Have a muscle that just won’t loosen up no matter how often you stretch it? After all, the way to loosen a tight muscle is to stretch it, right? Wellllll ……not necessarily. Not all muscles that are tight need to be–or even should be–stretched. 有没有过一个部位的肌肉，无论你再怎麽常的伸展它就是无法放松呢?毕竟让肌肉放 松的方法就是不断的伸展，是吧? 然而….这并不是必需的。并非所有紧绷的肌肉都需要 或应该被放松。 It all depends on why it’s tight in the first place. Contrary to popular thinking, inflexibility isn’t always due to simple disuse or a lack of stretching. There’s often a functional basis for the tightness– an underlying cause–and in those situations, stretching alone will get you nowhere until you’ve addressed the dysfunction, the real culprit. 首先，这完全取决於为什麽他会紧绷。与一般的想法相比，活动度的不足并非完全起 因於肌肉的鲜少使用或是缺乏伸展。紧绷的肌肉会紧绷一定有他功能基础上的问题，在这 些情况下，单独的伸展会使你一事无成，直到你解决了功能性的障碍-真正的罪魁祸首。 Muscles that haven’t been used much or that are kept shortened for long periods of time (e.g. hip flexors while sitting) will tend to loose flexibility. But sometimes muscles tighten up because they’re actually working too hard and/or for too long. In essence, they don’t ever get a chance to relax. 未经常使用的或是长期保持在缩短状态的肌肉(例如:坐姿时的髋部屈肌)，会倾向於 失去它的活动度。但有时候肌肉的紧绷是因为它们工作过度，或是时间过长。 That generally occurs in two main contexts: either the muscle itself is too weak or it’s compensating for another muscle that’s too weak. In the first scenario, a muscle that is simply too weak to do its job doesn’t get the chance to adequately relax because it has to work overtime to make up for its lack of strength. 这主要有两种情况会发生，不是肌肉本身太弱就是他正在代偿某些也是太弱的肌肉。 第一种情况，这块肌肉就是太弱了，以至於无法完成他的工作，所以无法有充足的时 间放松，因为他必须更加倍的工作去弥补他所缺乏的肌力。 It is a common misconception that a tight muscle is a strong muscle; in reality, it is just the opposite. It also may be strong only within a very limited range of motion, in which case it will tend to resist being pulled out of its comfort zone rather than risk injury by working at its extremes where it's weaker. 一个常见的误解是，紧绷的肌肉通常是很强壮的肌肉。事实上正好相反，他可能只在 很有限的活动范围是强的，在这种情况下，它会抵抗被拉出舒适区的范围，避免在他虚弱 且容易导致受伤风险上升的位置。 In the second scenario, the muscle might be working overtime in order to compensate for the weakness of another muscle that’s unable to do its rightful share (due to injury, disuse, or several other reasons). Whatever the reason, the tight muscle effectively ends up doing double duty, again preventing it from sufficiently relaxing. 第二种情况，A肌肉可能会为了去代偿某些虚弱的B肌肉(无法正常运作，可能是因为受 伤、缺乏使用，或是其他原因)而工作过度。不管是什麽原因，紧绷的肌肉最後实际上做了 双倍的工作，一次又一次的，它将无法充分的放松。 If you stretch a muscle that’s tight because it’s just too weak to do its job, you haven’t done it or yourself any favors. These muscles actually need to be strengthened. Only when they’re strong enough will they be able to “let go” and loosen up. Calf and hip flexors commonly fall into this category. 如果你去伸展因虚弱而紧绷的肌肉，你完全没为自己带来任何好处。这些虚弱的肌肉 事实上是需要被强化的。只有在够强壮的时候他们才会被释放和放松。小腿和髋部屈肌通 常都属於这一类。 And if you try to stretch out a muscle that’s become tight compensating for another muscle, you won’t get very far until you identify and strengthen the deficient muscle. Hamstrings and upper trapezius muscles–compensating for weak glutes and lower rapezii/rhomboids, respectively–are typical examples of this pattern. 如果你去放松一个正在为某个其他肌肉做代偿的紧绷肌肉，可能有效但效用将不会持 续很久，直到你找到且强化了那些失能的肌肉。属於这类型的例子，腿後肌群通常代偿虚 弱的臀肌，而上斜方通常代偿下斜方、菱形肌。 We have been conditioned to think of the tightness itself as the problem, thus the automatic tendency to try to stretch. But in reality, sometimes tightness is a result of the problem. In those situations, stretching is not the answer–at best it gets you nowhere, and at worst, it aggravates the problem. So the key to correcting the issue is figuring out why a muscle is tight. It might even clue you in to a problem you didn’t know you had…. 我们通常习惯针对紧绷的本身肌肉做伸展。 事实上，紧绷有时候是整个问题的结果 在这些情况下伸展并不能解决问题，它让你得不到成效，甚至更糟糕的恶化问题。 所以解决的方法是要搞清楚为什麽一个肌肉会很紧，而这可能也会让你找到一些你 不知道你已经有的问题 重点提示:并非所有紧绷的肌肉都需要做伸展，有时候问题是在於肌肉 太虚弱而非紧绷。尽管你持续的做伸展，但是活动度仍然不足时，你就需要考 虑这个问题。 --

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