Allure+ · Myths

“Stretching prevents muscle soreness.”

The idea

Stretching before or after exercise prevents next-day soreness.

What research says

The Cochrane review by Herbert, de Noronha and Kamper (2011) pools randomised trials on this question. It concludes that stretching, before, after, or both before and after exercise, does not produce clinically important reductions in delayed-onset muscle soreness in healthy adults.

Effects did not differ between half a day and three days after exercise. Trials are generally small and of low to moderate quality.

What is still debated

Once soreness has set in, some studies suggest temporary relief from stretching, and stretching has other uses (range of motion, comfort). The review only looks at soreness. Nothing indicates that stretching is harmful either.

In Allure+

Allure+ does not prescribe stretching to prevent soreness. To adjust your load, look instead at your session progression and how you feel.

Source : Herbert R. D., de Noronha M., Kamper S. J. “Stretching to prevent or reduce muscle soreness after exercise”. Cochrane Database of Systematic Reviews, CD004577 (2011). Cochrane Library.