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Ver reemplazadasScience Translational Medicine: muscle biopsies after exercise + massage show massage downregulates inflammatory cytokines (NF-kB) and upregulates mitochondrial biogenesis signals.
Cochrane meta-analysis: stretching before/after exercise produces ~1 point soreness reduction on a 100-point scale. Effect 'so small as to be not clinically worthwhile.'
Sports Medicine review of DOMS mechanisms and treatments. Confirms eccentric exercise causes sarcomere micro-trauma; static stretching is ineffective; active recovery temporarily manages pain via blood flow.