Stretching and Soreness

[Ryan]

I will state right out that my personal experience disputes this blog post. Stretching definitely helps with both short term and long term soreness for me. I don't have a scientific explanation for it but I can definitely feel a difference when I don't stretch. As usual, my advice is, if it works for you, do it. I know I'll continue stretching.

That said, something to think about.

Stretching and Soreness

[Andrew A.]

Stretch post-run to return muscles to fully relaxed state for optimal recovery.  Dynamic stretching pre-workout is fine.
http://runningtimes.com/Article.aspx?ArticleID=19229

[r-at-work]

I am so underwhelmed by the blog Ryan referenced.. it was on the order of "because I blog I can make pronouncements" no facts or studies to back up assertions...my personal experience mirrors Ryans... and while I so think the "SOME" stretching can be over done and cause injury, most (done correctly) helps.
 
Andrew's reference is more in line with what seems to be what lots of people experience.
 
 

[Ryan]

Andrew, that's a very good article and I like the exercises at the end.

Rita, I was second guessing myself as I was posting this link because the blog post is weak but it does raise a point I've seen at other times. My personal experience differs from that point but the only way we find a better way is to question why we do what we do. If one is stretching before or after runs just because that's what they were told to do, I'd challenge them to question that practice. Try not stretching or try dynamic stretching and see if it works better. For me, dynamic stretching after some easy running pre-race works best and static stretching post-run works best. For years, I did static stretching pre-race just because that's what everyone did. I am a little disappointed upon reflection that I didn't question this routine earlier, which would have led to me finding the better way earlier.

[corina]

Totally agree Ryan. 
For my rehab, my spotrs doc was clear that adding in stretching for my hamstrings that were not part of my preinjury routine would not be a good thing.  If I was tight and felt I needed to stretch it out, go for it but stretching just because I thought I should be doing it it - well, I'd be wasting my time for the most part.
I do have a dynamic exercise routine added in now, though.   (although I wish all the "extra" stuff could be running time.)
 
My personal take is that since we are all different, your entire approach on what works should be different. It would/should make sense that someone with 20+ years of a running history should have an approach completely different than someone who has been running for only a few years.

[Andrew A.]

Has the rule of thumb not always been, "do not stretch an injured area"?  Static stretching post-run is for recovery, not flexibility.  It allows the muscles to be in their relaxed state so that blood vessels carrying waste out of and nutrient-rich blood into them are not restricted.  Of course, as a local ex-phys guru observed, many people get themselves into trouble simply by overstretching.  All of this is universal.

[Ryan]

Corina, I actually found it surprising when I was dealing with my pulled hamstring that the routine my athletic trainer was on involved quite a bit of stretching. I always learned to be careful not to overstretch an injured muscle. It worked perfectly, though. Just more proof that different people and different situations call for different approaches.

In retrospect, it's kind of funny that, when I was told to focus on static stretching, dynamic exercises worked better. When I was told to be very cautious with static stretching, that's what worked best.

[marc]

Agreed, everyone is different.  For myself I do my stretching before I go to bed, but that's due to the fact I run before work and I don't have much time in the morning.  My legs are loose at night and it works for me.  I also use a travelroller on my legs which gets the knots out but is somewhat painful.

[grasshopper]

Except that it is unwise to stretch muscles that are not warmed up, that is the same for everyone.

[Double]

Stretching is a waste of good time for me.  I am more, if it hurts stop running, after a few days light running, and then massage it out guy.

[r-at-work]

... My personal take is that since we are all different, your entire approach on what works should be different. It would/should make sense that someone with 20+ years of a running history should have an approach completely different than someone who has been running for only a few years.

I've only been running 18 years, but I can also say that the stretching I do now is very different from what I did when I first started. Part of this (for me) is age... I've had the benefit of a great massage therapist who used some stretching to find/define issues before they got to be problems. She would mention stretches and strengthening exercises to work out the issues is between sessions. My current 'set' is mostly what I seem to need to keep me balanced.
-Rita

[Andrew A.]

Stretching is a waste of good time for me.

It likely depends on what you want to get out of it.  Unless really pushing the limits, it is near impossible to tell whether recovery is indeed enhanced by stretching versus not stretching.  Similarly, research indicates that icing non-injured muscles hinders recovery/adaptation yet that is likely something that cannot be detected in the short term.

[Ryan]

Similarly, research indicates that icing non-injured muscles hinders recovery/adaptation yet that is likely something that cannot be detected in the short term.

Darn, you stole my thunder. I was about to post a link.

[Andrew A.]

There is a better link that I found via google cache (was only temporarily available outside of the UK).