LATEST on stretching APRIL 2015

October 10, 2016 Daithi O Riain general, Training

Stretching and its effects on delayed-onset muscle soreness

A review of the effects on stretching before and after physical activity looked at a study entitled ‘stretching before or after exercise does not reduce delayed-onset muscle soreness’, by Herbert R.D et al (2011). It focussed on research from 12 studies, 3 of which examined the effect of stretching before exercise, 7 examined the effect of stretching after exercise and 2 examined the effect of stretching both before and after exercise. The muscle groups stretched varied in the studies (knee extensions, elbow flexors or lower limb muscles and trunk muscles) and the duration of the stretch also varied. 11 of the 12 studies examined the effects of static stretching and one looked at the effects of a (hold-relax) proprioceptive neuromuscular facilitation technique.

The results of the study found that pooled estimates from the 12 studies researched indicated that pre-exercise and post-exercise stretching reduces soreness on average by one point on a 100 point scale at one day, increases soreness by one point on a 100 point scale at 2 days, and has no effect on soreness at 3 days, Herbert R.D. et al (2011)

However Dynamic, Static and P.N.F stretching are important, and have many benefits, including, improved range of motion, improved flexibility, injury prevention, and encourage calorie burning