Post Exercise Stretching

It has long been the view of many in the fitness industry that the performance of cool-down activities, such as post-exercise stretching, decreases the extent of delayed muscle soreness. However, recent evidence suggests that post-exercise treatments such as stretching or active recovery will not prevent delayed soreness.

Unfortunately one research project published in the 1960's which suggested the benefits of post-exercise stretching was flawed in a number of respects. Experimental subjects exercised both sets of wrist flexors using wrist curls and repeatedly stretched only the wrist flexors of the non-dominant arm. However, the researcher failed to use a 'control' or placebo treatment for the muscles which were not stretched. Furthermore, the subjects, who were all physical education students in the researchers class, were told the aim of the study. Both practices are in conflict with sound scientific principles which demand that the experimental subjects be in some doubt as to the expected results of the study.

At the time of the original research the rationale for post-exercise stretching was that it would relieve the muscle spasms which were thought to be the cause of stiffness and soreness. However, as previously discussed, muscle spasms can not be the cause of DMS because, whilst they are relieved by stretching, the extent of soreness is largely unaffected.

However, some researchers have found that stretching causes temporary relief from delayed muscle soreness and stiffness, although both return within minutes of completing the stretching exercises. Temporary relief from delayed muscle soreness also occurs during most forms of exercise although tenderness returns as soon as the exercise is completed. A number of studies which have attempted to measure a longer lasting effect of stretching have failed to show any significant benefits.

Regardless of the weight of scientific evidence many overly enthusiastic exercisers would argue that stretching has helped them overcome delayed muscle soreness. Their claims require some attention.

A health centre participant's first experience of delayed muscle soreness often sends them running for advice. Commonly and instructor advises that they do more post-exercise stretching and, sure enough, the next exercise session is followed by considerably less discomfort. Most participants then conclude that post-exercise stretching is effective. However, as most experienced participants know, the extent of delayed soreness diminishes as exposure to exercise increases so less soreness is expected regardless of post-exercise treatments.

It must be acknowledged that whilst post-exercise stretching has little effect on delayed muscle soreness, it may still be valuable in either achieving or maintaining an appropriate level of flexibility.