Can Stretching Help You Recover Faster?

Stretching is often recommended after workouts, but how much does it really help with recovery? In this post, I’ll break down five key questions that matter most to hybrid athletes, combining insights from current research.

1. Does Stretching After a Workout Help Muscle Recovery?

Stretching after exercise is thought to promote relaxation, enhance circulation, and improve flexibility, but its effect on actual recovery is nuanced. According to Afonso et al. (2021), stretching alone does not significantly accelerate muscle recovery in terms of strength or performance metrics. However, it may contribute indirectly by helping maintain range of motion and reducing discomfort.

Conclusion: Stretching isn’t a magic bullet for muscle repair, but it plays a role in maintaining mobility, which supports recovery over time. Also, if it makes you feel more comfortable, you are more likely to be able to relax better after training, which is a perspective that is often forgotten. A good feeling is a good indicator in recovery!

2. Can Stretching Reduce Muscle Soreness (DOMS)?

Zulaini et al. (2021) conducted a study comparing two groups: one did recovery plus stretching after workouts, and the other did neither. The group that included stretching reported significantly less DOMS (Delayed Onset Muscle Soreness) and had lower lactic acid levels post-exercise. However, this study must be criticized for not having post-exercise activity for the control group; therefore, it's unclear if the effect was caused by light activity (that improves blood circulation) or specifically the stretching. Also lactic acid levels are non significant factor when measuring recovery, unless you are measuring recovery withing minutes after training.

Conclusion: Stretching may reduce how sore you feel, especially when paired with light recovery movement.

3. Does Stretching Flush Out Lactic Acid or Improve Circulation?

This is one of the most common assumptions — and there is some truth to it. The Zulaini study showed that the group that stretched and did active recovery had lower post-exercise lactic acid levels than the control group. The proposed mechanism? Improved microcirculation and venous return, which helps clear metabolites like lactate.

So once again, the result was not caused by stretching alone — it’s more effective when combined with active recovery, like light movement or walking. Also, lactic acid remaining in circulation sounds worse than it actually is. It may help you perform better, but there are factors far more important if you want to maximize your performance.

Conclusion: Stretching may support lactate clearance, but works best when combined with low-intensity movement.

Should Hybrid Athletes Include Stretching in Their Recovery Routine?

Hybrid athletes — who balance strength and endurance — place high stress on both joints and soft tissue. Maintaining functional range of motion is crucial. While stretching doesn’t directly enhance strength or VO₂max, it helps:

• Maintain joint mobility

• Prevent tension-related overuse issues

• Support parasympathetic recovery when paired with breathwork

  
  

For athletes with tight hips, hamstrings, or thoracic spine restrictions, strategic stretching (or mobility work like I like to call it) can be the missing link in sustainable performance.

Conclusion: Yes — but use it intentionally. Focus on problem areas and pair it with breathing or mobility work.

Conclusions

• Don’t rely on stretching alone to recover — it’s one tool in a full recovery system.

• Use stretching after training to reduce tension and support circulation.

• Pair it with light movement (active recovery) for best results.

• For soreness: think “movement + mobility,” not static hold-only routines.

• Make stretching specific: address individual mobility limitations, not just generic routines.

• Fuck around and find out! Try differend methods and reflect what makes you feel and perform better.

References:

• Zulaini et al. (2021). Effect of Stretching and Recovery on Delayed Onset Muscle Soreness After Exercise. J. Phys.: Conf. Ser. 1811 012113.

• Afonso et al. (2021). The Impact of Stretching on Sports Recovery: A Systematic Review. Front. Physiol. 12:677581. https://doi.org/10.3389/fphys.2021.677581