Have you ever worked out and the next day you wake up so sore you can barely move? Or how about when you’re in the middle of your workout and you feel something in your leg pull really tight? I’m sure most of us can relate to these experiences. My first question when anyone says they’re hurting or sore is: Did you stretch? Most of the time, I get a “No.” When I ask why, most people can’t give me an answer I’ll accept. As a trainer, I’m also guilty of assuming that everyone I train already knows that they should stretch, and how to do it. I should never assume, and you should never neglect stretching.
Not only does stretching increase your flexibility, but it helps with creating lean muscles and alleviates soreness after any workout. Here are some answers to some of the most common questions about stretching:
Should I stretch before or after my workout?
It’s good to stretch after your muscles have warmed up and gotten a good amount of blood and oxygen to them. Some people may have heard the rule: Don’t stretch “cold” muscles. That rule is correct. You should be nice and loose before you stretch. After a nice warm-up, stop and stretch to aid in the fluid motion of the muscles and to prevent injury. If things begin to get tight during your workout, stop and stretch.
What does stretching do?
Stretching releases the lactic acid that builds up in your muscles when their activity increases. The soreness that you feel is from lactic acid that hasn’t been released. Stretching also increases the flexibility in your joints and helps with range of motion.
Should I workout if I’m already sore?
Essentially, a workout will help loosen muscles that are tight and sore and will help to relieve pain faster. But, definitely take it easy.
How long should I stretch?
Its good to stretch for at least 10 minutes prior to your workout. If you’re on a time crunch or in a hurry, try to allot time in your workout for stretching too. It should be a vital part of your workout, not just a last resort when you are feeling sore. Also, its very important not to BOUNCE or rock back and forth while stretching. Consider your muscles like rubberbands. Once they are stretched too much or pulled too much they break. We definitely don’t want that happening! 
If you feel as if you’ve pulled something, be careful about stretching and you may want to see a doctor.
So, that’s stretching in a nutshell. If anyone has any questions I didn’t address here, be sure to ask!
Also, check out my lower body stretches under the Stretching category above. Use those to stretch all of the muscles in your legs.
Be Renewed!
[...] Use the moves below to stretch out your lower body. These particular stretches are especially good for runners who always need to stretch post-run. If you’ve been doing a lot of weight-training that involves your legs, these are also excellent for stretching those muscles! You can get a better understanding of what stretching does and how it works here. [...]