Is it better to stretch sore muscles or let them rest?
In most cases, gentle recovery exercises like walking or swimming are safe if you’re sore after working out. They may even be beneficial and help you recover faster. But it’s important to rest if you’re experiencing symptoms of fatigue or are in pain.
Should you stretch your muscles after working out?
Stretching after working out can help you reap many rewards. When you stretch your muscles after a workout, you’re helping to give your body a jump-start on recovery, while also releasing stress and tension, and boosting the flexibility of your joints.
Does stretching after a workout reduce soreness?
One large study showed that stretching before and after exercise reduced peak soreness over a one week period by, on average, four points on a 100-point scale (mean difference -3.80, 95% CI -5.17 to -2.43). This effect, though statistically significant, is very small.
What helps sore muscles after working out?
To help relieve muscle soreness, try:
- Gentle stretching.
- Muscle massage.
- Ice to help reduce inflammation.
- Heat to help increase blood flow to your muscles.
- Over-the-counter (OTC) pain medicine, such as a nonsteroidal anti-inflammatory drug (NSAID) like ibuprofen (brand name: Advil).
Is it bad to stretch sore muscles?
“Stretching helps break the cycle,” which goes from soreness to muscle spasm to contraction and tightness. Take it easy for a few days while your body adapts, says Torgan. Or try some light exercise such as walking or swimming, she suggests. Keeping the muscle in motion can also provide some relief.
Should I skip a workout if I’m sore?
Even though it hurts, you shouldn’t skip a gym session. DOMS arises from difficult workouts that cause micro-tears in the muscle. Because your muscles need time to recuperate and grow, prevailing wisdom states that you should give sore muscles 1 to 2 days of rest before exercising them hard again.
Should I stretch sore muscles?
If you’re sore the next day, it’s probably a good idea to take it easy. Try some light exercise, like walking, while your muscles rest. Ice, anti-inflammatory medicines like ibuprofen, massage, a warm bath, or gentle stretching may provide some relief.
What happens if you don’t stretch after a workout?
You might experience stiffness if you’re not stretching adequately. Muscles and tendons that aren’t stretched properly after exercise may be more susceptible to injury. If you already have an injury the Mayo Clinic advises adjusting your stretching routine.
How do I reduce soreness after stretching?
The faster you can apply ice or cold packs to the injured area the better. If possible, apply the ice (15 to 20 minutes on, 15 to 20 minutes off) for 48 to 72 hours following the injury. Compress. Being careful not to make it too tight, wrap the injured area with an elastic bandage.
How can I speed up DOMS recovery?
5 tips for beating Delayed Onset Muscle Soreness
- Stay hydrated. A lack of electrolytes contributes to muscle soreness so you need to make sure you are staying hydrated throughout your workout.
- Get a Massage.
- Increase Circulation.
- Active Recovery.
Should I still workout if I’m sore?
You can work out if you’re sore. Don’t exercise the same muscle groups that are hurting. Do legs one day and exercise your upper body the next. By doing so, you’ll still be able to get exercise and allow your lower body to recover and rebuild.
How can I speed up muscle recovery?
Here’s how to speed up your recovery:
- Drink a lot of water. Hydrating after a workout is key to recovery.
- Get enough sleep. Getting proper rest is easily one of the most effective ways to recover from any form or degree of physical exertion.
- Eat nutritious food.
Do you stretch your muscles after a workout?
When your muscles are sore after a tough workout, a well-meaning individual may have told you to stretch. No doubt about it, stretching is important! But some people believe that stretching sore muscles will make them feel better.
Can you stretch your muscles to relieve soreness?
You may be tempted to stretch those muscles to ease some of that pain, but that could be a waste of time. In spite of a prevailing notion to the contrary, numerous studies have found that stretching does not actually relieve sore muscles. Stretching can improve your flexibility, but its benefits for soreness are negligible at best.
Is it good to have muscle soreness after workout?
However, moderate muscle pain might go a long way to keeping someone on the path to fitness. “Soreness can serve as encouragement in a workout program because people like immediate results. Muscle doesn’t visibly [grow] overnight; nor does your time in the mile drop from eight to six minutes,” says Draper.
What kind of exercise is good for sore muscles?
In some cases, active recovery exercise like stretching and walking can be beneficial to sore muscles. But the decision to continue depends on the severity of soreness and symptoms you’re experiencing.