Is stretching after training recommended? 5 myths and facts

Stretching after training is generally recommended to reduce muscle soreness, improve flexibility and help you wind-down from your workout. However, some studies have cast doubt on its effectiveness in achieving these goals. Here are a few factors to consider when deciding if you should stretch after training:

Many athletes stretch after training to prevent muscle soreness the next day. However, a study published in 2011 showed that stretching causes only a tiny reduction in the amount of soreness people feel after training. Many personal trainers still advocate stretching after exercise, but don't expect it to completely save you from sore muscles.

Stretching regularly can help you to improve your flexibility. A study published in 2000 showed that stretching each muscle group for 30 seconds per day can increase the range of motion in just six weeks. Stretching when cold can cause injury, so it is best to lightly exercise first in order to warm up your body and boost blood flow to your muscles. A good time to stretch is right after your regular training session because the body temperature is already raised. Some athletes also stretch after warming up but before starting the main portion of their training.

Many athletes find that stretching is a relaxing way to end their training session. This cooling-down period is a time to focus on any sensations in the body that might indicate a developing injury, such as nagging aches and pains. Stretching after training also provides an opportunity to assess the training session and consider how it could be improved upon next time before you go back to your daily life.

Stretching after training is less likely to cause injury than stretching at other times, as exercise warms the tissues and boosts blood flow. However, you still need to be careful. Most fitness coaches advise against bouncing into a stretch, as the muscle could contract, causing an injury. Always work your way into stretches slowly and carefully.

Stretching after training is generally considered good practice by fitness coaches and personal trainers. Although it might not save you from muscle soreness, this practice can improve your flexibility over time and it's also a good way to calm your body and mind after an intense session.