Stretching May Not Reduce Muscle Soreness
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Healthy young adults who stretch before or after working out only reduce muscle soreness by about one point on a 100-point scale. A team of researchers from the University of Sydney, led by Robert Hebert, analyzed the results from 10 trials involving 10 to 30 people that stretched between 40 seconds and 10 minutes.
Although stretching did not relieve muscle soreness, this does not mean that you should not stretch after working out. The main reason for stretching is to prevent injury. Stretching helps to lengthen muscles and improve elasticity to prevent injury. So, the next time you’re sore after working out even though you’ve stretched, don’t assume that stretching did not help. Stretching also has many other benefits including reducing muscle tension, improving circulation, reducing stress, and improving mental alertness. It is an essential part of your workout.
Reference
Marcos de Noronha, PhD candidate, Herbert, R (2007). The Cochrane Database of Systemic Reviews, Issue 3: pp 1-28.
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Muscle vs Soreness... NOT....
I'd like to add that while this may be a worthwhile source... it's relating to muscle soreness....
so don't get a mixed message.
Stretching to "warm up" your muscles is great, because it's a passive range of motion, and you'll be able to get more ROM passively.. and also dynamic stretching is great because it's making sure your muscles are prepared to "do work" and prevent injury during workingout.
Just my $.02
Vit C
A study in a sorts nutritional journal found that Vitamin C 3 grams per day results in significantly less muscle soreness. That much Vit C can give you some loose stools so give it a try but maybe work up to that amount.
Darren Clair, MD
Vibrance Health Services