Will stretching keep me from getting sore?

I use to stretch religiously after workouts for the purpose of minimizing soreness. It's one of the biggest myths in the gym; if you stretch after a workout, you won't be sore the next day. You may have heard this for years... So, let's break it down and see what the evidence shows.

Short answer: No. Stretching before or after your workout does not meaningfully prevent muscle soreness (DOMS). It might help you feel better temporarily, but it won't change what's happening with the damage and repair.

Why We Think Stretching Helps

It makes sense! Gentle stretching increases blood flow and feels good in tight areas. That can reduce tension and make you feel less stuff, but that's still different from preventing DOMS.

What We Actually Know

• Multiple systematic reviews and trials find no meaningful reduction in soreness from stretching before or after workouts compared to passive recovery. (link)

• The small reductions seen in some cases (1-4%) aren't clinically meaningful for most people. (link)

• Stretching doesn't stop the micro-damage from intense or unfamiliar exercise - that is the cause of DOMS. (link)

Why Does Stretching Feel Good Then?

Well, because:

• It increases blood flow and circulation

• It raises your pain tolerance in the moment

• It helps mobility and joint range of motion over time

But, feeling better right now doesn't mean faster recovery, technically.

So, What Does Help with that Soreness?

Here's what I have found over the years working with clients and myself decrease that soreness:

• Active Recovery: light biking, walking, mobility flows, replicating the movement that caused it but light (e.g. weighted squats caused the soreness, try a few bodyweight squats)

• Foam rolling or massage: Stimulates circulation

• Sleep and Rest: the most important recovery driver and over-looked

• Proper programming: graduation progression to avoid excessive damage

Stretching after your workouts can be apart of your cool-down and is important. But it just wont prevent any soreness that will occur.

So if your goal is, "I want next day soreness gone", stretching alone won't help.

If you have any questions or need some help getting started, feel free to send me a message, here.