Reducing muscle soreness after exercise is a cornerstone objective of enhancing recovery.
Much research has measured the effects of post-exercise stretching on muscle soreness and very often found positive results, simply meaning stretching after exercise reduces muscle soreness.
The primary objectives of post-exercise stretching to enhance recovery are two-fold:
Reduce muscle soreness
Reduce muscle stiffness (i.e., regain pre-exercise ranges of motion)
Before continuing, it is worth noting that other post-exercise modalities such as heat and cold therapies, vibration, massage, hydrotherapy, anesthetics, and foam rolling reduce muscle soreness and enhance the joint range of motion; thus, enhancing recovery.
Enhance recovery with stretches
During static stretching, blood flow, capillary region oxygenation, and the velocity of red blood cells to the muscle appear to decrease.
Static stretching, therefore, appears to induce a rebounding effect on muscle blood flow – i.e., reduces flow during the stretch but quickly elevates it afterward.
Temporarily reducing and increasing blood flow may facilitate recovery by improving the delivery of nutrients while simultaneously removing metabolites.
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