Recovery: 3 Key Benefits of Stretching to Aid in Recovery

Stretching is an exercise that needs no equipment --- just time.

If you’ve ever felt the pains of stiffness and soreness days after a workout, or been sidelined for an injury, you know that it takes time for your legs, arms, and back muscles to recover. Despite contradicting opinions about the effectiveness of stretching, athletes and their trainers recognize the value of incorporating post-activity stretches into their training programs. 

Stretching can improve your recovery in three key ways:

                                                             Increased Flexibility
Running and other on-field activities require a broad range of motion and flexibility. Stretching helps improve joint flexibility and can also help to prevent new and recurring injuries. Good joint flexibility also aids in maintaining proper positioning and stability before you make sudden movements (starting, stopping, changing direction).

Reduced Muscle Soreness
Stretching can result in a small, but noticeable, improvement in muscle soreness. Delayed onset muscle soreness (DOMS) typically appears 24 to 72 hours after activity. Stretching can reduce the impact of DOMS. It can also help to prevent future muscle injuries---keeping you active and on the field.

Improved Circulation
Stretching has been observed to increase blood flow to muscles. The increased circulation helps flush out toxins (lactic acid, etc.), circulate nutrients and improve recovery. This increased blood flow can also contribute to reduced muscle soreness---key to next-day performance.

You’re been working alone or with your virtual trainer to prepare for the call back to officiate. Add stretching to your post-workout routine. Get.Game.Ready.

References
(1) Post Exercise Stretching, Walker, Owen, Science For Sport, February 2016, https://www.scienceforsport.com/post-exercise-stretching/
(2) Stretching and Its Effects on Recovery, Sands, William, et.al., https://journals.lww.com/nsca-scj/fulltext/2013/10000/stretching_and_its_effects_on_recovery___a_review.5.aspx
(3) Recovery from Exercise: Looking at What’s Best, Elkaim, Yuri, New Times Naturally!, Nov2008
(4) Stretching: 9 Benefits, Plus Safety Tips and How to Start, https://www.healthline.com/health/benefits-of-stretching