Health Tips : Is it okay to stretch when I'm still sore?
0By Winston Salem in : Fitness Tips // Aug 31 2010
A lot of of us become sore when we begin exercising. Common causes for the discomfort that results immediately or a day or two after exercise might include
• tiny tears in the muscle tissue and/or connective tissue surrounding the muscle
• fluid retention surrounding the muscle tissue
• muscle spasms
• overstretching
You certainly don’t want to cause more harm than good. Without an in-person analysis, the exact reason behind your soreness can’t be determined.
As your soreness can’t be safely analyzed via the internet, specific recommendations can’t be made as to whether stretching would be appropriate under your overall conditions.
It’s safe to say some soreness might be due to the new way you’re using some muscles, though if any action causes sever pain you should stop the activity and seek guidance from your healthcare provider.
Allowing a day of rest between stretching and yoga activities can help your muscles recover and support your overall objectives. When you have only minor muscle soreness, consider using static stretching.
Static stretching is a type of stretch that is advised to alleviate muscle soreness. It involves holding a stretch for 2 minutes, resting for a minute, and then holding another 2-minute stretch.
To do this, position your body so that the joint involved is stabilized, placing the muscle at its greatest possible length.
For instance, your knee needs to be straight, not bent, when you’re stretching your hamstring muscles (located at the back of the upper leg).
Whether you carry out the stretch in a standing position, sitting upright, or lying on your back depends on your flexibility and how the stretch feels to you.
When you’re going to stretch, always warm up ahead of time – like by walking for at least 5 minutes. (You can do this in place, if you do not feel like walking around the block.)
Static stretching causes little to no muscle contraction, and definitely no pain. Prevent bouncing motions – they cause the muscle to contract, inflicting pain.
Since subtle changes in your body positioning may make a world of difference in the benefit you derive from a stretch, seeking specialist assistance on stretching is a good idea.
You can work with a knowledgeable Qualified Personal Trainer or Physical Therapist.
To find a licensed trainer in your area, visit the American Council on Exercise web site. Speak with your main health care provider about getting a referral to a physical therapist.
