does stretching help recovery reddit

New comments cannot be posted and votes cannot be cast. If you’re strapped for time, aim for full body stretches and light exercises like squats, lunges, and planks. They will also find that stretching can help with the recovery process helping to realign damaged fibers and loosen stiff muscles." hide. Try some light stretching. Hypothetically, could I spend an hour easing deeper into a stretch, or would that be harmful? Press question mark to learn the rest of the keyboard shortcuts. I'm interested in developing my flexibility (and eventually, mobility) as quickly as possible, and I'm curious what kind of recovery my body requires. There is no good evidence that shows static stretching does anything useful. New comments cannot be posted and votes cannot be cast, More posts from the explainlikeimfive community. save. "A lot of people don't understand that stretching has to happen on a regular basis. One recovery method that doesn’t require shelling out for expensive kit is stretching. Very intense stretching is just like lifting weights. Does stretching make you taller? You could also try a water-based personal lubricant. But we all need to stretch in order to protect our mobility and independence. Place your right foot on an elevated surface at or below your hip level. Recovery from a stretching injury. For example, if I've managed to do 6 Pull-ups one day, the next day I should try to do 7, or to improve my technique. Imagine a banquet, for comparison, during which the food is eaten, garbage is accumulated (napkins, chicken bones, etc. Nothing related to recovery. Hold each stretch for at least 20 to 30 seconds as you must give your fascia time to be affected by the stretch. Runners stretch their hamstrings before hitting the pavement, gymnasts do hyper-splits during their … Stretching can help increase the flexibility of your joints. Stretching the muscles of the lower back, chest and shoulders can help keep the spine in better alignment and improve overall posture. By using our Services or clicking I agree, you agree to our use of cookies. Practicing tai chi or yoga can be beneficial for active recovery. Benefits of stretching. Be sure you do not stretch so hard that you cause the muscle to tear or cause injury to yourself. That's stuff taught in exercise physiology 101 classes from the 1990s. And yes, there are marginal returns of doing more. The First 72 Hours Without a doubt, the most effective, initial treatment for soft tissue injury is the R.I.C.E.R. This stretch can help ease pain and tightness in the hamstring caused by sciatica. Don't Panic! You will rapidly learn to distinguish the difference between a good stretch and a bad stretch. Starting Stretching advocates stretching after every workout so the same recovery interval would apply. best. How long does stretching require for recovery? no comments yet. 10 minute Full Body Gentle Stretches for Muscle Stiffness and Recovery (Beginner Friendly) 0 comments. The recovery process of a soft tissue injury can be broken down into a number of phases and it’s important that the right type of stretching be employed for each phase. You should not feel any sharp pain, just a steady pull. I did gymnastics and yoga till 15 but there weren't any results (regarding my height) so I visited a doctor to find out if I could grow. Because stretching strengthens your muscles and encourages proper alignment, your body posture will be less slouched and more vertical. To help you plan your next active recovery day, we asked three experts to lay out some of the best options. Pulling the ring against an erect head may help stretch the foreskin. doing sports. When you've pushed your body harder, exercised longer or performed some type of new resistance training, you'll probably feel at least a bit of soreness in the following days. Sort by. Post-exercise stretching appears to have a little effect on reducing muscle soreness 1-7 days after exercise. This increase in flow brings with it a greater nutrient supply to muscles, thereby reducing muscle soreness and helping to speed recovery from muscle and joint injuries. You may think of stretching as something performed only by runners or gymnasts. I used to be tall till I was 12 and haven't grown since then. 50% Upvoted. It also helps rebuild muscle fibers and improve blood circulation, which all contributes to muscle recovery. 1. (While stretching preworkout usually focuses on dynamic moves, you can use static stretching after your workout, as SELF recently reported. hide. Close. Grasp the edges to stretch. This indication is important to me, when I'm training the next day, I want to have this indication very handy, near from me. Chronic stretching may enhance performance, although the mechanism is unclear. Cookies help us deliver our Services. save. Tai chi or yoga. Many people think stretching is essential to improving flexibility. That's why I have an "Estimated" reps field, and another field for actual reps you've achieved. Studies about the benefits of stretching have had mixed results. You may be tempted to stretch those muscles to ease some of that pain, but that could be a waste of time. Stretching keeps the muscles strong and limber. Twenty moderate pressure strokes from origin to insertion with this tool will provide passive elongation/stretch, release toxins, and (you guessed it) aid recovery. So it depends on the intensity of stretching, much like it depends on the intensity of working out if you can do it everyday or maybe only every 3 days. During exercise, muscles are called upon to work. Static stretching, surprisingly, increases toxins. Posted by 1 year ago. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. 8. Plus, it just feels really good. Static stretching increases PSNS activity, which may, therefore, improve relaxation. Press question mark to learn the rest of the keyboard shortcuts. Does anyone have any good advice for getting it back to normal asap? report. Stretching is also beneficial to improve your posture. share. 5 Things Your Personal Trainer Wishes You Knew Sept. 15, … Even though static stretching may not be ideal before each strength-training session, there's still a place for it in your training. How long does stretching require for recovery? Adding static stretches to the end of your routine or on rest days can help you develop a fuller range of motion, especially when you hold each stretch for at least 30 seconds. Simply rinse any residue off after doing the stretches. Stretching is particularly useful on your off days. Try doing these stretches in the shower or bathtub for a more comfortable experience. Some research shows that stretching doesn't reduce muscle soreness after exercise, and other studies show … and really anything in life. Stretching may help you: Improve your joint range of motion; Improve your athletic performance; Decrease your risk of injury; Understand why stretching can help and how to stretch correctly. Moderators remove posts from feeds for a variety of reasons, including keeping communities safe, civil, and true to their purpose. I am real life example. In many cases, stretching does the opposite of what it’s promoted for. I was a runner in high-school, and I believed for years that lactic acid is the cause of pain during muscle recovery. 0. So, we know that lifting heavy weights usually requires a few days for recovery. After you get to the point where it isn’t hurting all the time and you want to start up your regular activities again it is important not to go too hard too fast with the muscle. Hypothetically, could I spend an hour easing deeper into a stretch, or would that be harmful? Minimal stretching, gentle strengthening, ice, and anti-inflammatories are all important when you are still in the early stages of healing. However, penis stretching exercises … Would it be more effective at all, or are there severely decreasing marginal returns? Losing weight, gaining weight, gaining mucsle, etc. It should be daily," says David Nolan, a physical therapist at Harvard-affiliated Massachusetts General Hospital. What makes you think stretching a muscle helps it heal faster? View discussions in 18 other communities. I heard CaliMove mentioned that once any stretching after workout is counterproductive because it further tears the fibres. The human body has evolved over time to produce lactic acid as fuel when oxygen starved, so it makes sense that it wouldn’t be harmful. When the Achilles tendon is inflamed, it can tighten and cause discomfort. Tai chi . I don't know of any research that has shown static or dynamic stretches hastening recovery from either. Muscle stretching is mainly thought of as an injury prevention strategy, but it can be used during injuries also (albeit with caution and common sense). This can help … … But that’s advised during the rest day to increase flexibility. Press J to jump to the feed. It helps increase blood flow to the muscles. Static stretching relies on aggressively holding stationary poses. report. Sort by. Turns out the body of efficient at processing lactic acid, and it’s gone within minutes, while the soreness lasts for days. Dynamic stretching focuses on doing slow, gentle movements. Stretching is one of the best things you can do to aid muscle recovery and help you prevent future injuries. Yeah this is the question. By using our Services or clicking I agree, you agree to our use of cookies. For example, many trainers add static stretching or dynamic stretching to prevent injury and aid recovery. Remember, stretching is essentially an sustained eccentric contraction which can create muscle damage if done enough. Having greater flexibility helps you move around more easily, and it can also improve the range of motion in your joints. From exercise? 100% Upvoted . About 2 years ago (I was 32 years old now 35 so way after puberty) I was 5′9.5″ tall and now I am 6′0″ (in morning height 6′1″ during day 6′). In other words, what can I … The lactic acid thing thing that the top comment suggests is just bullshit. It also helps more blood circulate to the area, which may help the ankle heal faster. 1)Does stretching while weight lifting benefit my muscles in any way, shape or form whatsoever? Poor posture—a common and increasing problem—can easily be reversed and healed with daily stretching. 2)Can a specific supplement(s) speed up the recovery and reduce recuperation time between my workouts that is neccessary to repair and grow muscle? Dynamic stretching (which is actually just moving around) is evidence based to be useful. Regular stretching improves force, jump height, and speed Seems the general consensus is stretching is not helpful if you do it infrequently but clearly there are benefits for those who stretch more often- flexibility is one aspect of fitness, after all. Hi all, I managed to strain (I think) my hamstring in an accident doing the splits and it's got to the point where I can walk without trouble but can't put a lot of pressure on it e.g. You may be tempted to stretch those muscles to ease some of that pain, but that could be a waste of time. Cookies help us deliver our Services. The doctor told me that I can grow if I stretch and healthy and I bought lots of calcium pills from him. Don't Panic! Scientific studies do not support manual penis stretching as an effective technique for increasing penile length or girth. [8] X Research source Once the initial pain of the acute injury settles down after a few days, consider doing some light stretching just to keep the muscle pliable and prevent spasm. Recovery from a stretching injury. Yes, you can gain height and it is permanent. regimen. During this work, fuel is used up, waste products are created and muscle fiber structure is disrupted by multiple micro tears. Lactic acid levels in muscles actually drop off drastically after the exercise stops. 2 comments. 1. Log in or sign up to leave a comment Log In Sign Up. This thread is archived . Stretching can help. A regular stretching routine can also help prevent future back pain by … r/explainlikeimfive: Explain Like I'm Five is the best forum and archive on the internet for layperson-friendly explanations. share. Archived. The true master of restoration is a guy by the name of Jeff Spencer and he is a huge advocate of The Stick. Give an example of static vs dynamic stretching. 2. Sorry, this post has been removed by the moderators of r/explainlikeimfive. Be the first to share what you think! Stretching helps relax muscles and makes them more flexible. Do you mean from tears? On the other hand, light mobility work you can easily do multiple times every day. ), and the table settings disrupted. Before the next banquet, the food needs to be restocked, the garbage cleared, and the tables reset. Researchers think the water may help reduce inflammation. Explain Like I'm Five is the best forum and archive on the internet for layperson-friendly explanations. Runner’s stretch. Would it be more effective at all, or are there severely decreasing marginal returns? Stretching can help heal an existing back injury by stretching the muscles.

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