These studies are great, but all have one key flaw- they look at the impact of that particular bout of stretching in relation to the subsequent bout of exercise (or at least within a short time frame). As such, they are unlikely to be changed by further studies. A good cooldown will always work all your major muscle group. Stretching to prevent or reduce muscle soreness after exercise. If you must stretch, do it beforehand and stick to dynamic moves Unfortunately, stretching before or after a workout or stretching both times had no significant impact on DOMS symptoms. This is best done at the end of a workout when your muscles are warm. The main consequence of those issues (in my case) is that they cause a functional leg length difference. strengthandflex.com uses affiliate links to support the site. Likewise, stretching helps in recovering from sore muscles (the condition known as delayed onset … Sore muscles can be quite painful and hinder your daily life and activities. Start your cooldown by ending your chosen exercise, followed by a short break. the third of three reasons I listed for stretching). A proper cooldown period will put you in the optimal state for recovery. These studies just show that it does not matter if your stretching regime takes place before, after or nowhere near when your exercise (maybe just not to do it before, if anything). @Sean: I wouldn’t say that’s a “flaw” in the studies. Research suggests that stretching before or after exercise does not reduce risk of injury, and nor does it ease muscle soreness. 10) Foam rolling/massage. 3 A large randomised trial (2377 participants) of both pre and postexercise stretching has been … http://www.ncbi.nlm.nih.gov/pubmed/11834101 Massage Photo credit: iStock. After all, this is probably why most of us do stretching before we begin lifting weights, running, or any other fitness related activity. As the pressure releases, a sensation of relaxation sets upon the area which puts it in a great state for recovery. Read on for why sore muscles happen plus some … This happens due to a natural buildup of lactic acid. Stretching. While stretching cannot relieve muscle pain, it may help you feel better temporarily. Do you know if certified personal trainers are taught this information in the certification process? There are lots of approaches to staying fit, but most holistic pain mitigation revolves around keeping yourself supply, strong and healthy enough to never be troubled by injury in the first place. Not all types of muscle pain are the same. Amazon and the Amazon logo are trademarks of Amazon.com, Inc or its affiliates. I always have tight calves. Here’s a forest plot of some of the results, from the BJSM summary: As the Cochrane Review notes, people generally stretch for one of three reasons: There’s plenty of evidence that the second point is misguided: stretching actually seems to harm athletic performance in many contexts. Stretching can help training and recovery immensely, particularly when you turn to the industry-leading methods available in the Hyperbolic Stretching guide. I am not saying that stretching is the reason why, but I will say it seems like I maintain more power over the long term by not stretching as often. Acute muscle soreness refers to the pain that occurs during and immediately after exercise. And as a result, it seems plausible that routine soleus stretching would reduce that risk. Follow these stretches with a foam or myofascial roller to give yourself the best muscle recovery rate possible. I found a majority journal articles are not conclusive about stretching before exercise in regards to dynamic stretching. I’ve never actually heard anyone suggest that. Save my name, email, and website in this browser for the next time I comment. However, go easy with these. Doing a series of pre-running warm-up exercises and stretches has entirely eliminated this problem. You can do static stretching to relieve your calves, hamstrings, hips, and quads. The evidence derived from mainly laboratory-based studies of stretching indicate that muscle stretching does not reduce delayed-onset muscle soreness in young healthy adults. http://www.ncbi.nlm.nih.gov/pubmed/21969080. I guess my point is, (and as you alluded to at the end) don’t let studies like this discourage you form maintaining flexibility by stretching regularly. The review I blogged about is looking specifically at the acute impact of stretching on next-day muscle soreness (i.e. Almost immediately (within the first couple of weeks) I noticed greatly improved range of motion, hamstrings in particular, during post run stretching. Data from 77 subjects were pooled for the meta-analysis of muscle soreness outcomes at 24, 48, and 72 hours after exercising. As you stretching using static techniques, blood flow is increased to the joints, which alleviates tension and cramping. It is suggested that dynamic or static stretching after exercise, as Hiliary stated, is advantageous for range of movement, flexibility, and for reducing stiffness (for older participants)….. This is natural and due to the way that muscles release lactic acid after strenuous exercise. It’s a short time frame because that’s what the studies are looking at. For example, my calves are killing me after Sunday. Additional mobility and flexion stretches are great for those looking to improve joint health whilst cooling down at the same time. There are two main types of soreness that you'll encounter. The analysis incorporated 12 studies, including one very large randomized trial with 2,377 participants. This difference leads to more pounding on one leg than the other which has, in the past, led to knee pain. These exercises and the advice listed aim to serve as a starting point, inspiration for you to begin crafting the best workout routine for your personal fitness. Does Stretching Help Sore Muscles? Here are five of the best post-workout stretches to help ease away the pain of sore muscles. 1 As indicated above, however, stretching has plenty of benefits to offer the muscles more generally. DOMS or overuse or tightness? Sore muscles are a pain that you surely do not want to live with even for a day. Its a very difficult subject matter, (considering protocol; participants; lab and field variations.) The best available evidence indicates that stretching does not reduce muscle soreness. It’s possible I suppose that the stretches are superfluous and it’s the warm-up exercises that are doing the work, but I’m not about to conclude that without experimenting and frankly in this one-person case, I’m not willing to risk the consequences. You may be tempted to stretch those muscles to ease some of that pain, but that could be a waste of time. However, even if you are a seasoned fitness fanatic or a long time athlete, muscle soreness can still creep into your life and disrupt your daily routine. The British Journal of Sports Medicine just published an analysis of the most recent Cochrane Review on stretching to prevent or reduce muscle soreness. I thought you were arguing that chronic stretching might reduce injuries (like Achilles tendinopathy), which is a question addressed by the other review I linked to. How quickly is water absorbed after you drink it? There are two main types of soreness that you'll encounter. see this review). When Stretching Helps Sore Muscles. ENDURE: Mind, Body, and the Curiously Elastic Limits of Human Performance, the most recent Cochrane Review on stretching to prevent or reduce muscle soreness, stretching actually seems to harm athletic performance, Start List/Liste de Départ: Drayton Still King « Montreal Endurance, A New Series…or Train of Thought At Least « AtlTriHollywood's Training, Racing, & Life -Lesso, http://www.ncbi.nlm.nih.gov/pubmed/11834101, http://www.ncbi.nlm.nih.gov/pubmed/11842358, http://www.ncbi.nlm.nih.gov/pubmed/20940647, http://www.ncbi.nlm.nih.gov/pubmed/21969080, Stretching for Soreness « Jim Wardle's Centennial CVI Site, Around The Blogs 27.10.11 | Barefoot Journey, Four Easy Ways To Reduce Soreness | Anthony J. Yeung | Where Philosophy Meets Fitness, Four Easy Ways To Reduce Soreness and Recover Faster | Anthony J. Yeung | Where Philosophy Meets Fitness, Four Easy Ways To Reduce Soreness and Recover Faster « « Sans Focus Sans Focus, Defeating DOMS: Tips for Alleviating Delayed Onset Muscle Soreness | How to Become a Personal Trainer, How to Prevent Running’s Overuse Injuries with 9 Simple Little Things, How to Prevent Running’s Overuse Injuries | Rebornpt's Blog, Sweat Science blog moving to Runner’s World site, Muscle biopsies show massage fights inflammation. We all go through it, getting in a great workout at the gym, and waking up the next morning in a ridiculous amount of pain. strengthandflex.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Progress to a brisk walk, slowing your pace as your breathing and heart rate return to normal. Watch on YouTube here: How Does Stretching Help Sore Muscles Looking for How Does Stretching Help Sore Muscles Why Stretch? As such, they are unlikely to be changed by further studies. Try stretching exercises that work your quadriceps, hamstrings, glutes, chest, triceps, lower back, shoulders, and core. Yet, stretching is essential to certain types of muscle recovery and getting the optimal gains from your workout. Just as trainers rush the field to stretch a football player’s calf when he tumbles to the ground with a calf muscle spasm, post-run stretching helps relieve tightness that results from the stress of workouts. However, I wanted to highlight the fact that this review does not address chronic stretching, especially with the title of your entry being “Stretching doesn’t prevent or reduce muscle soreness” (because, maybe it does in the long term). See his full book here. Maybe people with short calves are just more likely to have Achilles problems! But with more information in the past few years I and my training partner have been stretching only small amounts and we are doing better. That leaves the first point — reducing injury. Slight stiffness and the moderate discomfort that this causes is normal, but when you start to feel any jarring pain, this is an indication that you're further tearing already-damaged muscle tissue. I see from the splits that you used your wily veteran pacing to reel in Mihira!]. Never overlook the benefits of stretching programs that combine movement and static approaches. I don’t know. Static stretching is not always necessary. Acute muscle soreness (AMS) is the pain felt in muscles during and immediately, up to 24 hours, after strenuous physical exercise.The pain appears within a minute of contracting the muscle and it will disappear within two or three minutes or up to several hours after relaxing it. Uncategorized February 7, 2020. ​Stretching does help sore muscles, but there are other times when you need to rest first. Either one of these can cause muscle soreness, but static stretching can cause more laxity in your joints. Of course, it makes sense that abnormally limited dorsiflexion would be associated with increased risk of Achilles tendinopathy. Stretching gives flexibility and less chance for … It can also improve performance in subsequent workouts. [UPDATE: Welcome Reddit Running and Running Times folks! The biggest study included in the Cochrane Review showed a very small reduction (four points out of 100) in muscle soreness 48 hours after exercise. The title says is all: “Stretching before or after exercise does not reduce delayed-onset muscle soreness.” This isn’t a surprise — while the exact mechanism that leads to DOMS is still up for debate, it’s pretty clear that it involves microscopic damage to muscle fibres and the subsequent repair process. These findings were consistent across settings (laboratory vs field studies), types and intensity of stretching, populations (athletic or untrained adults of both genders) and study quality. It doesn't. For some of us, our sore muscles represent a reward, for others, we could definitely do without it.Either way… we are all in pain. Of the 12 studies, 11 used static stretching and one used PNF stretching. At 24 hours postexercise, the pooled mean effect of stretching after exercise was −0.9 mm (on a 100-mm scale; … A meta-analysis of 12 studies published in the Cochrane database looked at the impact of stretching on DOMS. And based on personal experience of fairly intensive physiotherapy, I’d certainly agree that individually tailored stretching can be important in addressing specific imbalances. In this case, if you’re arguing that chronic stretching might reduce muscle soreness in the long term, that is indeed a different question. Delayed onset muscle soreness (DOMS) is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise.. This effect, though statistically significant, is very small. Recently I began a weight training program in addition to my running. The soreness is felt most strongly 24 to 72 hours after the exercise. If your muscles start becoming sore one to two days after exercising, you may be experiencing delayed onset muscle soreness (DOMS). Delayed onset muscle soreness refers to the pain which arises shortly after a workout for the next 24 to 72-hours. Soreness are small damages in the muscular tissue and stretching does not remove these. Muscle Soreness. Most top runners I know gave up pre-run static stretching long ago (before studies told them to do so), and they stretch post-run for the same reason: real-world experience. When I stretch them (properly, as in, I stretch both calf muscles), the soreness goes away. Muscle soreness after exercise can be uncomfortable and disrupt a person’s fitness routine. We live in a world where our physical appearance matters to us greatly. Today we talk about stretching and can it help you gain muscle. And as far as I know, that type of evidence has proven to be far more elusive than we might have expected (e.g. Or it goes away the next day? I guess “flaw” is the wrong word- the review drew conclusions on exactly what they set out to examine. We’ve found Ming Chew’s fascial stretches to help with muscle soreness when used pre and post workout. That’s important for some physical activities though not for all. In answer to the question on the Running Times homepage, 11 of the 12 studies in this review used static stretching, while one used PNF stretching.]. Therefore, I wouldnt rule it out just yet . Acute muscle soreness refers to the pain that occurs during and immediately after exercise. If you do end up hurt, you'll only have the lightest recovery to tend to. And your trainer is right: Research has found that rolling out your muscles like dough can help reduce delayed onset muscle soreness. The best available evidence indicates that stretching does not reduce delayed-onset muscle soreness. http://www.ncbi.nlm.nih.gov/pubmed/20940647 You can try these at home, the office, or other places without having to resort to fancy massages or expensive drug remedies. (I know that is not worded very well, but that is the best way I can think to describe right now… almost like chronic stretching continually weakened me). Although stretching helps temporarily lengthen tight muscles, it doesn’t prevent delayed-onset muscle soreness. Perhaps there are people stretching to prevent DOMS, but fit athletes don’t even consider DOMS when incorporating post-run stretching into their routine. It is not advisable for anyone to stretch while feeling any degree of acute muscle soreness as this can directly lead to severe tears in your muscles. Static stretching is highly beneficial to any cooldown so incorporate techniques that you're comfortable with to improve the long-term benefits of your workout, your recovery, and flexibility. Anyone serious about reaching peak fitness with the least pain definitely needs to give it a look. I grew up with stretching, and in a sport like swimming where flexibility is considered far more important than in running, I always felt like I should be doing it. Stretching Before Exercising Weakens Muscles. By the time you reach a more rested state, your acute muscle soreness will have dissipated to the point of barely being noticeable. One reason for stretching before or after exercise is to reduce the risk of soreness after exercise. Doing some stretching can loosen the muscles that became too tight during your run. Debates about what stretching can or can't do have gone on for years; advocates claim it not only reduces muscle soreness but also improves performance and reduces injury risk. Static stretching involves holding a pose which is challenging while unmoving for a fixed period of time. ), I’m happy to read the last line of this post: “I’m open to the possibility that individually tailored stretching targeted at specific areas of weakness, inflexibility or imbalance could help people avoid or treat certain injuries.”. http://www.ncbi.nlm.nih.gov/pubmed/11842358 Resistance training by itself has been shown to increase flexibility. : 63 It is thought to be caused by eccentric (lengthening) exercise, which causes small-scale damage (microtrauma) to the muscle fibers. What about stretching already sore muscles? According to research, massaging your sore body parts can help ease the soreness. Most fitness professionals -- and anyone who's worked out hard, then stretched -- agree that stretch can reduce, if not completely eliminate, muscle stiffness and soreness. You mean stretching already-sore calves makes the soreness go away instantly? These findings were consistent across settings (laboratory vs field studies), types and intensity of stretching, populations (athletic or untrained adults of both genders) and study quality. AUTHORS' CONCLUSIONS: The evidence from randomised studies suggests that muscle stretching, whether conducted before, after, or before and after exercise, does not produce clinically important reductions in delayed-onset muscle soreness in healthy adults. One 2011 study found that stretching had little to no effect on muscle soreness after exercise. Acute soreness can be instantly recognized as a burning sensation in the muscles, which arises leading to the discomfort ending a workout. Once you feel your heart rate stabilizing, you can start a series of stretches. Any exercise that pushes you to any degree past what your muscles are used to will end up leaving you slightly sore. @Hilary: Yes, absolutely. Much research has measured the effects of post-exercise stretching on muscle soreness and very often found positive results [11]; simply meaning stretching after exercise reduces muscle soreness. Do you think it’s true? But if you read the fine print, you'll see … For all studies but one, total stretching time per session ranged from 300 to 600 seconds. Soreness ( i.e which has, in the past, led to knee pain reach more... Incorporated 12 studies published in the muscular tissue and stretching does the opposite of what it s! That muscles release lactic acid after strenuous exercise or myofascial roller to give it a look during immediately! Relieve your calves, hamstrings, hips, and website in this browser for the next 24 72. 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