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the claim
Stretching before or after exercise reduces delayed onset muscle soreness.
the verdict
REFUTED
the evidence says no
Recorded sources
2 sources for · 7 against
Is it true that stretching before or after exercise reduces delayed onset muscle soreness?
No. Multiple systematic reviews and meta-analyses conclude that stretching before or after exercise does not produce clinically important reductions in delayed-onset muscle soreness in healthy adults. A few small studies report some soreness reduction, but the strongest evidence refutes the claim.
Verdict: REFUTED · 2 sources for, 7 against · Last checked
Evidence for · 2
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Warm-up, Stretching and Massage Diminish Harmful Effects of Eccentric Exercise. (1994). doi.org. https://doi.org/10.1055/s-2007-1021080
Evidence against · 7
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Delayed onset muscle soreness. (n.d.). en.wikipedia.org. https://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness
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More for · 1
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Changes in force and stiffness after static stretching of eccentrically-damaged hamstrings. (n.d.). cir.nii.ac.jp. https://doi.org/10.1007/s00421-014-3079-3
More against · 6
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Acute muscle soreness. (n.d.). en.wikipedia.org. https://en.wikipedia.org/wiki/Acute_muscle_soreness
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RD, H., M, d. N., & SJ, K. (2011). Stretching to prevent or reduce muscle soreness after exercise.. doi.org. https://doi.org/10.1002/14651858.cd004577.pub3
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Keil, M. (2019). Have we been stretching the truth? The effects of stretching post exercise and delayed onset muscle soreness. doi.org. https://doi.org/10.31274/cc-20240624-813
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The effect of passive stretching on delayed onset muscle soreness, and other detrimental effects following eccentric exercise. (n.d.). cir.nii.ac.jp. https://doi.org/10.1111/j.1600-0838.1998.tb00195.x
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Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review. (n.d.). cir.nii.ac.jp. https://doi.org/10.1136/bmj.325.7362.468
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Afonso, J., Clemente, F. M., Nakamura, F. Y., Morouço, P., Sarmento, H., Inman, R. A., & Ramirez-Campillo, R. (2021). The Effectiveness of Post-exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.. doi.org. https://doi.org/10.3389/fphys.2021.677581
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