Stretching - how often? - Exercise & Fitness Message Board

08-05-2001, 03:20 PM

Just started doing leg stretching/hamstring stretching and a few others.

Having some discomfort after stretching. It doesn't hurt while doing them. It's the next day that bothers me.

Is it better to rest a day in between? Or is it better to stretch every day and work through it? Have some muscle twitching in legs after stretching. Wonder if it would be better to stretch one day, then walk the next, then stretch the next and so on.

Can anybody give me their opinion?

Thankyou.

paper clip · 08-05-2001, 04:17 PM

Very complex subject stretching. Soreness may depend on a few factors such as: how long you've been doing it, your physical conditioning, technique, post stretching activity, supplements and any injuries you've had before.

As for how long you've been stretching, generally the newer you are at it, the more sore you'll feel the next day. This kind of goes hand in hand with physical conditioning.

Technique is crucial. You should consult a manual or video to show you exactly how to do it, if you haven't done so already. "Bouncing" when stretching, also called ballistic stretch, can actually do harm and cause small and numerous injuries to various structures. Over time, this can lead to restricted range of motion. So you definitely want to make sure and NOT BOUNCE during the stretches. Take it slow and be sure to keep breathing throughout the movement. There is no need to try and force the stretch in my opinion, since this can actually have a negative effect in the long run on various structures.

For post stretching activity, be sure and drink PLENTY of water every day, but most importantly after stretching. Stretching can loosen waste material from cells and tissues and if there is not enough water in the system can give increased soreness and a similar feeling of "hungover". This is the result of the waste toxins not being eliminated if there is not enough water to flush them out. Stretching should not cause immense soreness, but should let you know that you've been doing something.

As for supplements, you might think about adding some vitamin C after your stretching workouts since it can reduce lactic acid buildup, scavenge free radical by-products of wastes in your blood, and help in repair of tissues.

If you've had injuries before, you should definitely take it easy on those areas when stretching. Injuries can cause the fascia (cobweb-like structures that hold muscles and other things in place) to heal in a different pattern than they were originally designed. This can cause adhesions and limitations in range of motion. So take it easy on any muscles or joints that have been injured significantly in the past.

As far as stretching goes, I stretch for a VERY long time before I work out. I don't push it, I just make sure everything is warmed up and moving with as little resistance as possible. Even on days when I am sore I still stretch as much as possible, perhaps more. Depending on what type of stretching you are doing it will somewhat depend on the need to stretch on "off" days. However, there is nothing wrong with doing a little stretching every day provided there is no reason that it shouldn't be done.

littlebit · 08-05-2001, 04:49 PM

what a good post! thanks for the info paper clip

08-05-2001, 10:31 PM

Hello Paper Clip!

What an excellent and informative post! I will definitely follow your instructions! You really sound like you are very informed on this.

I have been in physical therapy numerous times for a lower back disc herniation. I had back surgery this past February, so I am looking for ways to keep the lower back pain and sciatic nerve pain under control.

It was especially informative regarding the "cobweb-like structures that hold the muscles and other things in place" (stretching after an injury, which is what I am concerned about).

Thank you again so much for your time and detailed information. You may be hearing from me again as I get involved in a routine (if you don't mind)!

I'll be taking it slow and easy.

paper clip · 08-05-2001, 11:48 PM

Well thanks for the kind words.

Since you're talking about a back injury, try and do your stretching later in the day. Many low back disc problems are aggravated by early morning heavy exertion. The reason for this is (bear with me it's a little long):

Vertebral discs are largely composed of water. When you are active throughout the day, gravitational forces are very high within the discs (the vertebra are pressing down on them). Sitting in a chair actually produces more pressure on the discs than standing, so as much as you can help it, avoid sitting, or at least try and take breaks and stand up and walk around for relief. As the day goes on, a small amount of water pushes out of the disc capsular margin and remains close by in the surrounding tissues. So basically, you lose a tiny amount of height (from disc water loss) as the day goes on, although it is perhaps a quarter of an inch at the most. When you lay down to go to sleep, eventually all of the water goes back into the discs since gravity is not pushing (pulling) down on them. So discs basically rehydrate at night. This is one reason why first thing in the morning it's common to feel a little bit of a stiff back. This stiffness goes away after a few minutes, but the tension remains for about 2-3 hours. As a side note, this is probably the scientific rationale behind the old rumor that a person should be measured for height in the morning because they are taller then.

At any rate, since the discs have more water in them in the couple of hours after first getting up from bed, there is more tension on the ligaments holding the vertebra together. This tiny increase in ligament tension means that if you lift too much or strain in some kind of stretch that you can overdo it much more easily than ANY other time of day. So what you would like to do optimally is to stretch when ligament tension in your spine is at it's lowest. If you have any way of stretching later in the day or even at lunchtime, that would be a tremendous advantage over morning stretching.

I don't know for sure that you are stretching in the morning, I just wanted to let you know that making sure to stretch later in the day might be a good idea.

Take care and let me know if I can help.