11 Jul Why stretching won’t help muscle tightness
This is a common situation for runners. They stretch and foam roll, but their muscles always feel tight! I thought I would share my ideas around this topic and feel free to make some comments yourself. I would be happy to hear them. Firstly, it is in my opinion that the ‘perception’ of tightness is mostly muscle soreness or muscle fatigue.
I remember when I started running my calves felt like they were going to explode. After a run I would stretch and hobble around the house for 2 days until they felt okay to run again. I interpreted this as tightness because when I went to stretch the muscle it would feel sore and would offer relief (for about 5-10 minutes).
But in reality, this wasn’t muscle tightness. This was the response to my muscles being put through an endurance-based task it was not accustomed to and after a few months my calves had ‘adapted’ and all the ‘tightness’ went away. Even without stretching.
Those who have read my previous blogs will see that static stretching doesn’t provide much for muscle recovery (along with foam rollers & massage balls), and because running doesn’t require a lot of ‘flexibility’ there are very few runners who actually need to stretch in order to achieve correct running biomechanics.
So back to the ‘perception’ of muscle tightness. If you feel you are hobbling around after running and waking up the next day feeling 80 years old here are my suggestions:
- Enhance your recovery: Adequate sleep, nutrition & overall well-being to help muscle recovery.
- Rest days: Make sure you are taking enough rest days based on your body’s individual recovery needs.
- Consider lowering your overall intensity: Generically, 80% of your training should be easy running. Find the ratio that allows you to recover and thrive during the hard sessions.
- Patience: Just like my calves, allow the body time to adapt for the power and endurance.
As I mentioned above feel free to comment on your experiences below. I would love to hear them. Happy running!