Does stretching reduce muscle soreness?
What's the story
For years, stretching has been considered a remedy to prevent muscle soreness after workouts. The idea is that stretching helps in reducing stiffness and improves recovery. However, recent studies have questioned the effectiveness of stretching as a remedy for soreness. This article delves into the science behind stretching and its impact on muscle soreness, providing insights into whether it really helps or just a myth.
#1
The science behind muscle soreness
Muscle soreness, especially delayed onset muscle soreness (DOMS), occurs after intense exercise or unfamiliar activities. It is a result of microscopic damage to muscle fibers during exertion. While stretching may feel good post-workout, it does not address the underlying cause of DOMS. Research indicates that stretching does not significantly reduce muscle damage or inflammation associated with soreness.
#2
Stretching types and their effects
There are two types of stretching: static and dynamic. Static stretching involves holding a position for some time, while dynamic stretching includes movement-based stretches. Both have their own benefits, but neither has been proven to reduce muscle soreness effectively. Studies show that static stretching before or after exercise has little effect on reducing DOMS compared to other recovery methods.
#3
Alternative recovery methods
Instead of relying solely on stretching, athletes can try other recovery techniques that may prove more effective. Active recovery, which includes low-intensity exercises like walking or cycling, can promote blood flow and help reduce stiffness. Foam rolling is another popular method that may help alleviate tension in muscles without the limitations of traditional stretching.
#4
Importance of proper warm-up
A proper warm-up before exercising is crucial to prepare muscles for the workout and minimize injury risk. Dynamic stretches, which mimic the movements of the workout, can improve flexibility and performance without the risk of overstretching muscles. This way, you can ensure your muscles are ready for the workout, without the risk of overstretching or injury.