Science
The research the BLOCKS assistant answers from: 1,118 studies and 81 guides, each graded for how strong the evidence is and who it was measured on, with a link to the original paper.
92 entries in Sleep, recovery & monitoring
B+Effect of Post-Exercise Massage on Passive Muscle Stiffness Measured Using MyotonometryA Double-Blind Study — after 40 min downhill running in 18 male recreational runners, passive stiffness of four leg muscles rose at 24 h and stayed elevated for up to 96 h; a 16-min massage of one…Kong PW 2018BDifferences in Medial and Lateral Gastrocnemius Stiffness after Exercise-Induced Muscle FatigueIn 35 healthy young adults, 3 × 50 eccentric calf contractions raised RESTING stiffness of both gastrocnemius heads immediately, at 24 h and at 48 h, while stiffness DURING maximal contraction fell…Lall PS 2022BThe Acute Effect of Local Vibration As a Recovery Modality from Exercise-Induced Increased Muscle StiffnessPournot H 2016BChanges in the Viscoelastic Properties of the Vastus Lateralis Muscle With FatigueAfter 6 × 10 maximal 5-s isometric knee extensions in 12 young men, torque fell ~37%, resting VL shear modulus fell 57.9% and viscosity rose 179%; viscosity and active stiffness were back to baseline…Chalchat E 2020BShear-Wave Elastography Assessments of Quadriceps Stiffness Changes prior to, during and after Prolonged Exercise: A Longitudinal Study during an Extreme Mountain Ultra-MarathonIn 50 runners of a 330 km / +24,000 m race, quadriceps shear modulus FELL at the finish (3.56 → 3.31 kPa) and had only partly recovered 48 h later (3.45 kPa)Andonian P 2016AEffects of cold-water immersion at different body regions on post-exercise muscle damage recovery: a systematic review and meta-analysisZhu 2026B+Sleep and Athletic Performance: Impacts on Physical Performance, Mental Performance, Injury Risk and Recovery, and Mental HealthAn Update. Athletes are at high risk of short, poor, irregular and mistimed sleep, and sleep loss impairs strength, speed, cognition and injury recoveryCharest & Grandner 2022A-Effects of Acute Sleep Loss on Physical Performance: A Systematic and Meta-Analytical ReviewCraven 2022C+Sleep Hygiene for Optimizing Recovery in Athletes: Review and RecommendationsVitale 2019BAutonomic recovery after exercise in trained athletes: intensity and duration effectsHRV back to baseline in 5-10 min after ≤120 min below VT1, ~30 min after threshold or above-VT2 work, ≥90 min in less-trained runnersSeiler 2007BDepth of Cold Water Immersion and Sleep Architecture in Well-Trained RunnersChauvineau 2021C+Brain Endurance Training (BET): dual-task training to resist mental fatigueNarrative reviewAndré 2025