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Introduction
By Julian Forbes
Stretching is extremely important for a Martial Artist both before and after a workout. It is so from a health and injury perspective as well as a performance enhancement tool. Without wanting to state the obvious here, to illustrate this as clearly as possible, imagine a stiff, inflexible athlete trying to kick a taller athlete's head. (Ouch....)
While this may seem an obviously implausible scenario, there are many subtleties to be studied here which can, and usually will, have an effect on your performance.
1. If you stretch regularly and properly, you will become more flexible over time.
2. If you stretch properly just before a workout, you will reduce the risk of a torn or injured muscle, ligament or tendon.
3. If you stretch properly just before a workout, you will be more flexible during the workout and therefore perform better.
4. If you stretch properly after a workout you will ensure that your muscles, ligaments and tendons do not stiffen up quickly but instead warm down maintaining elasticity. This is also important for future general flexibility enhancement and maintenance.
5. Flexibility also increases speed. (Need I say more?...O.K., maybe just one more word for the beginners...)
6. It is important to not just stretch the legs, but to stretch all parts of the body which will be called upon to perform violent physical movements. In karate you are hard pressed to find a part of your body not affected.
Lastly, what is the difference between "stretching" and "warming up"? Stretching is the pre-cursor to warming up, although a little warm up is required before stretching. Stretching is done slowly, and carefully, while warming up involves more vigorous exercises to get the blood pumping to your tissues and add further elasticity, functionality, and speed without injury.
In the months to come I will try and bring you a number of simple to follow stretching routines with illustrations. How long you do these exercises for and how many repetitions of each exercise you perform is dictated by your level of flexibility and age. Soft tissue such as tendons and ligaments tend to get more "dry" and brittle with age due to having less blood pumped through them. It is therefore important to stretch (and warm up) longer than when you were younger to ensure the same amount of blood flow and avoid nasty injuries such as a ruptured Achilles tendon.
The following is an incredibly well researched, and well written study on stretching by Brad Appleton. His original study is about 70 pages long and can be found by clicking the link entitled "Stretching & Flexibility (Full article)". I have divided his piece into separate sections which can be accessed through the links in the side bar above. The bulk of it follows here. I recommend that everyone take the time to read the whole article as it pretty much covers every aspect relating to stretching which as we all know is very relevant to athletic performance in karate.
Stretching and Flexibility
By Brad Appleton
Types of Stretching
Just as there are different types of flexibility, there are also different types of stretching. Stretches are either dynamic (meaning they involve motion) or static (meaning they involve no motion). Dynamic stretches affect dynamic flexibility and static stretches affect static flexibility (and dynamic flexibility to some degree).
The different types of stretching are:
1. Ballistic stretching
2. Dynamic stretching
3. Active stretching
4. Passive (or relaxed) stretching
5. Static stretching
6. Isometric stretching
7. PNF stretching
1. Ballistic Stretching
Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. This is stretching, or "warming up", by bouncing into (or out of) a stretched position, using the stretched muscles as a spring which pulls you out of the stretched position, (e.g. bouncing down repeatedly to touch your toes). This type of stretching is not considered useful and can lead to injury. It does not allow your muscles to adjust to, and relax in, the stretched position. It may instead cause them to tighten up by repeatedly activating the stretch reflex.
2. Dynamic Stretching
Dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both. Do not confuse dynamic stretching with ballistic stretching! Dynamic stretching consists of controlled leg and arm swings that take you (gently!) to the limits of your range of motion. In dynamic stretches, there are no bounces or "jerky" movements. An example of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists.
Dynamic stretching improves dynamic flexibility and is quite useful as part of your warm up for an active or aerobic workout (such as dance or martial arts class).
Dynamic stretching exercises should be performed in sets of 8-12 repetitions. Be sure to stop when and if you feel tired. Tired muscles have less elasticity which decreases the range of motion used in your movements. Continuing to exercise when you are tired serves only to reset the nervous control of your muscle length at the reduced range of motion used in the exercise (and will cause a loss of flexibility). Once you attain a maximal range of motion for a joint in any direction you should stop doing that movement during that workout. Tired and overworked muscles won't attain a full range of motion and the muscle's kinesthetic memory will remember the repeated shorted range of motion, which you will then have to overcome before you can make further progress.
3. Active Stretching
Active stretching is also referred to as static-active stretching. An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles. For example, bringing your leg up high and then holding it there without anything (other than your leg muscles themselves) to keep the leg in that extended position. The tension of the agonists in an active stretch helps to relax the muscles being stretched (the antagonists) by reciprocal inhibition.
4. Passive Stretching
Passive stretching is also referred to as relaxed stretching, and as static-passive stretching. A passive stretch is one where you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus. For example, bringing your leg up high and then holding it there with your hand. The splits is an example of a passive stretch (in this case the floor is the "apparatus" that you use to maintain your extended position).
Slow, relaxed stretching is useful in relieving spasms in the muscles that are healing after an injury. Obviously, you should check with your doctor first to see if it is okay to attempt to stretch the injured muscles.
Relaxed stretching is also very good for "cooling down" after a workout and helps reduce post-workout muscle fatigue, and soreness.
5. Static Stretching
Many people use the term "passive stretching" and "static stretching" interchangeably. However, there are a number of people who make a distinction between the two. Some define Static stretching as consisting of stretching a muscle (or group of muscles) to its farthest point and then maintaiining or holding that position, whereas they may define Passive stretching as consisting of a relaxed person who is relaxed (passive) while some externat force (either a person or an apparatus) brings the joint through its range of motion.
Notice that the definition of passive stretching given in the previous section encompasses both of the above definitions. Throughout this document, when the term static stretching or passive stretching is used, its intended meaning is the definitio of passive stretching as described above in the previous section (4). You should be aware of these alternative meanings, however, when looking at other references on stretching.
6. Isometric Stretching
Isometric stretching is a type of static stretching (meaning it does not use motion) which involves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles. The use of isometric stretching is one of the fastest ways to develop increased static-passive flexibility and is much more effective than either passive stretching or active stretching alone. Isometric stretches also help to develop strength in the "tensed" muscles (which helps to develop static-active flexibility), and seems to decrease the amount of pain usually associated with stretching.
The most common ways to provide the needed resistance for an isometric stretch are to apply resistance manually to one's own limbs, to have a partner apply the resistance, or to use an apparatus such as a wall (or the floor) to provide resistance.
An example of manual resistance would be holding onto the ball of your foot to keep it from flexing while you are using the muscles of your calf to try and straighten your instep so that the toes are pointed.
An example of using a partner to provide resistance would be having a partner hold your leg up high (and keep it there) while you attempt to force your leg back down to the ground.
An example of using the wall to provide resistance would be the well known "push-the-wall" calf-stretch where you are actively attempting to move the wall (even though you know you can't).
Isometric stretching is not recommended for children and adolescents whose bones are still growing. These people are usually already flexible enough that the strong stretches produced by the isometric contraction have a much higher risk of damaging tendons and connective tissue. It is strongly recommended that any isometric stretch of a muscle is preceeded with dynamic strength training for the muscles being stretched and should not be performed more than once per day for a given group of muscles (ideally, no more than once every 36 hours).
The proper way to perform an isometric stretch is as follows:
1. Assume the position of a passive stretch for a desired muscle.
2. Next, tense the stretched muscle for 7-15 seconds (resisting against some force that will not move, like the floor or a partner).
3. Finally, relax the muscle for at least 20 seconds.
Some people seem to recommend holding the isometric contraction for longer than 15 seconds, but according to some research this is not necessary. So you might as well make your stretching routine less time consuming.
7. PNF Stretching
PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility. PNF is an acronym for proprioceptive neuromuscular facilitation. It is not really a type of stretching but is a technique of combining passive stretching and isometric stretching in order to achieve maximum static flexibility. Actually, the term PNF stretching is itself a misnomer. PNF was initially developed as a method of rehabilitating stroke victims. PNF refers to any of several post-isometric relaxation stretching techniques in which a muscle group is passively stretched, then contracts isometrically against resistance while in the stretched position, and then is passively stretched again through the resulting increased range of motion. PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion. It may be performed, however, without a partner, although it is usually more effective with a partner's assistance.
Most PNF stretching techniques employ isometric agonist contraction/relaxation where the stretched muscles are contracted isometrically and then relaxed. Some PNF techniques also employ isometric anatagonist contraction where the antagonists of the stretched muscles are contracted. in all cases, it is important to note that the stretched muscle should be rested (and relaxed) for at least 20 seconds before performing another PNF technique. the most common PNF stretching techniques are:
the hold-relax
This technique is also called the contract-relax. After assuming an initial passive stretch, the muscle being stretched is isometrically contracted for 7-15 seconds, after which the muscle is briefly relaxed for 2-3 seconds, and then immediately subjected to a passive stretch which stretches the muscle even further than the initial passive stretch. this final passive stretch is held for 10-15 seconds. The muscle is then relaxed for 20 seconds before performing another PNF technique.
the hold-relax-contract
This technique is also called the contract-relax-contract, and the contraxr-relax-antagonist-contract (or CRAC). It involves performing two isometric contractions: first of the agonists, then the antagonists. The first part is similar to the hold-relax where, after assuming an initial passive stretch, the stretched muscle is isometrically contracted for 7-15 seconds. then the muscle is relaxed while its antagonist immediately performs an isometric contraction that is held for 7-15 seconds. The muscles are then relaxed for 20 seconds before performing another PNF technique.
the hold-relax-swing
This technique (and similar technique called the hold-relax-bounce) actually involves the use of dynamic or ballistic stretches in conjunction with static and isometric stretches. It is very risky, and is successfully used only by the most advanced of athletes and dancers that have managed to achieve a high level of control over their muscle stretch reflex. It is similar to the hold-relax technique except that a dynamic or ballistic stretch is employed in place of the final passive stretch.
Notice that in the hold-relax-contract, there is no final passive stretch. It is replaced by the antagonist-contraction which, via reciprocal inhibition, serves to relax and further stretch the muscle that was subjected to the initial passive stretch. Because there is no final passive stretch, this PNF technique is considered one of the safest PNF techniques to perform (it is less likely to result in torn muscle tissue). Some people like to make the technique even more intense by adding the final passive stretch after the second isometric contraction. Although this can result in greater flexibility gains, it also increases the likelihood of injury.
Even more risky are dynamic and ballistic PNF stretching techniques like the hold-relax-swing, and the hold-relax-bounce. If you are not a professional athlete or dancer, you probably have no business attempting either of these techniques (the likelihood of injury is just too great). Even professionals should not attempt these techniques without the guidance of a professional coach or training advisor. These two techniques have the greatest potential for rapid flexibility gains, but only when performed by people who have a sufficiently high level of control of the stretch reflex in the muscles that are being stretched.
Like isometric stretching, PNF stretching is also not recommended for children and people whose bones are still growing (for the same reasons. Also like isometric stretching, PNF stretching helps strengthen the muscles that are contracted and therefore is good for increasing active flexibility as well as passive flexibility. Furthermore, as with isometric stretching, PNF stretching is very strenuous and should be performed for a given muscle group no more than once per day (ideally, no more than once per 36 hour period).
The initial recommended procedure for PNF stretching is to perform the desired PNF technique 3-5 times for a given muscle group (resting 20 seconds between each repetition). However, `HFLTA' cites a 1987 study whose results suggest that performing 3-5 repetitions of a PNF technique for a given muscle group is not necessarily any more effective than performing the technique only once. As a result, in order to decrease the amount of time taken up by your stretching routine (without decreasing its effectiveness), `HFLTA' recommends performing only one PNF technique per muscle group stretched in a given stretching session.
How to Stretch
When done properly, stretching can do more than just increase flexibility. Benefits of stretching include:
- enhanced physical fitness
- enhanced ability to learn and perform skilled movements
- increased mental and physical relaxation
- enhanced development of body awareness
- reduced risk of injury to joints, muscles, and tendons
- reduced muscular soreness
- reduced muscular tension
- increased suppleness due to stimulation of the production of chemicals which lubricate connective tissues
- reduced severity of painful menstruation ("dysmenorrhea") in females
Unfortunately, even those who stretch do not always stretch properly and hence do not reap some or all of these benefits. Some of the most common mistakes made when stretching are:
- improper warm-up
- inadequate rest between workouts
- overstretching
- performing the wrong exercises
- performing exercises in the wrong (or sub-optimal) sequence
Warming Up
Stretching is not warming up! It is, however, a very important part of warming up. Warming up is quite literally the process of "warming up" (i.e., raising your core body temperature). A proper warm-up should raise your body temperature by one or two degrees Celsius (1.4 to 2.8 degrees Fahrenheit) and is divided into three phases:
1. general warm-up
2. stretching
3. sport-specific activity
It is very important that you perform the general warm-up before you stretch. It is not a good idea to attempt to stretch before your muscles are warm (something which the general warm-up accomplishes). Warming up can do more than just loosen stiff muscles; when done properly, it can actually improve performance. On the other hand, an improper warm-up, or no warm-up at all, can greatly increase your risk of injury from engaging in athletic activities.
It is important to note that active stretches and isometric stretches should not be part of your warm-up because they are often counterproductive. The goals of the warm-up are (according to Kurz, an expert in the field): "an increased awareness, improved coordination, improved elasticity and contractibility of muscles, and a greater efficiency of the respiratory and cardiovascular systems." Active stretches and isometric stretches do not help achieve these goals because they are likely to cause the stretched muscles to be too tired to properlyou are preparing your body.
General Warm-Up
The general warm-up is divided into two parts:
1. joint rotations
2. aerobic activity
These two activities should be performed in the order specified above.
Joint Rotations
The general warm-up should begin with joint-rotations, starting either from your toes and working your way up, or from your way down. This facilitates joint motion by lubricating the entire joint with synovial fluid. Such lubrication permits your joints to function more easily when called upon to participate in your athletic activity. You should perform slow circular movements, both clockwise and counter-clockwise, until the joint seems to move smoothly. You should rotate the following (in the order given, or in the reverse order):
1. fingers and knuckles
2. wrists
3. elbows
4. shoulders
5. neck
6. trunk/waist
7. hips
8. legs
9. knees
10. ankles
11. toes
Aerobic Activity
After you have performed the joint rotations, you should engage in at least five minutes of aerobic activity such as jogging, jumping rope, or any other activity that will cause a similar increase in your cardiovascular output (i.e., get your blood pumping). The purpose of this is to raise your core body temperature and get your blood flowing. Increased blood flow in the muscles improves muscle performance and flexibility and reduces the likelihood of injury.
Warm-Up Stretching
The stretching phase of your warmup should consist of two parts:
1. static stretching
2. dynamic stretching
It is important that static stretches be performed *before* any dynamic stretches in your warm-up. Dynamic stretching can often result in overstretching, which damages the muscles. Performing static stretches first will help reduce this risk of injury.
Static Warm-Up Stretching
Once the general warm-up has been completed, the muscles are warmer and more elastic. Immediately following your general warm-up, you should engage in some slow, relaxed, static stretching. You should start with your back, followed by your upper body and lower body, stretching your muscles in the following order:
1. back
2. sides (external obliques)
3. neck
4. forearms and wrists
5. triceps
6. chest
7. buttocks
8. groin (adductors)
9. thighs (quadriceps and abductors)
10. calves
11. shins
12. hamstrings
13. instep
Some good static stretches for these various muscles may be found in most books about stretching. Unfortunately, not everyone has the time to stretch all these muscles before a workout. If you are one such person, you should at least take the time to stretch all the muscles that will be heavily used during your workout.
Dynamic Warm-Up Stretching
Once you have performed your static stretches, you should engage in some light dynamic stretching: leg-raises, and arm-swings in all directions. You should do as many sets as it takes to reach your maximum range of motion in any given direction, but do not work your muscles to the point of fatigue. Remember - this is just a warm-up, the real workout comes later. Some people are surprised to find that dynamic stretching has a place in the warm-up. But think about it: you are "warming up" for a workout that is (usually) going to involve a lot of dynamic activity. It makes sense that you should perform some dynamic exercises to increase your dynamic flexibility.
Sport-Specific Activity
The last part of your warm-up should be devoted to performing movements that are a "watered-down" version of the movements that you will be performing during your athletic activity. `HFLTA' says that the last phase of a warm-up should consist of the same movements that will be used during the athletic event but at a reduced intensity. Such "sport-specific activity" is beneficial because it improves coordination, balance, strength, and response time, and may reduce the risk of injury.
Cooling Down
Stretching is not a legitimate means of cooling down. It is only part of the process. After you have completed your workout, the best way to reduce muscle fatigue and soreness (caused by the production of lactic acid from your maximal or near-maximal muscle exertion) is to perform a light "warm-down". This warm-down is similar to the second half of your warm-up (but in the reverse order). The warm-down consists of the following phases:
1. sport-specific activity
2. dynamic stretching
3. static stretching
Ideally, you should start your warm-down with about 10-20 minutes of sport-specific activity (perhaps only a little more intense than in your warm-up). In reality however, you may not always have 10-20 minutes to spare at the end of your workout. You should, however, attempt to perform at least 5 minutes of sport-specific activity in this case. The sport-specific activity should immediately be followed by stretching: First perform some light dynamic stretches until your heart rate slows down to its normal rate, then perform some static stretches. Sport-specific activity, followed by stretching, can reduce cramping, tightening, and soreness in fatigued muscles and will make you feel better.
According to `HFLTA', "light warm-down exercise immediately following maximal exertion is a better way of clearing lactic acid from the blood than complete rest." Furthermore, if you are still sore the next day, a light warm-up or warm-down is a good way to reduce lingering muscle tightness and soreness even when not performed immediately after a workout.
Massage
Many people are unaware of the beneficial role that massage can play in both strength training and flexibility training. Massaging a muscle, or group of muscles, immediately prior to performing stretching or strength exercises for those muscles, has some of the following benefits:
Increased blood flow
The massaging of the muscles helps to warm-up those muscles, increasing their blood flow and improving their circulation.
Relaxation of the massaged muscles
The massaged muscles are more relaxed. This is particularly helpful when you are about to stretch those muscles. It can also help relieve painful muscle cramps.
Removal of metabolic waste
The massaging action, and the improved circulation and blood flow which results, helps to remove waste products, such as lactic acid, from the muscles. This is useful for relieving post-exercise soreness.
Because of these benefits, you may wish to make massage a regular part of your stretching program: immediately before each stretch you perform, massage the muscles you are about to stretch.
Elements of a Good Stretch
According to `SynerStretch', there are three factors to consider when determining the effectiveness of a particular stretching exercise:
1. isolation
2. leverage
3. risk
Isolation
Ideally, a particular stretch should work only the muscles you are trying to stretch. Isolating the muscles worked by a given stretch means that you do not have to worry about having to overcome the resistance offered by more than one group of muscles. In general, the fewer muscles you try to stretch at once, the better. For example, you are better off trying to stretch one hamstring at a time than both hamstrings at once. By isolating the muscle you are stretching, you experience resistance from fewer muscle groups, which gives you greater control over the stretch and allows you to more easily change its intensity. As it turns out, the splits is not one of the best stretching exercises. Not only does it stretch several different muscle groups all at once, it also stretches them in both legs at once.
Leverage
Having leverage during a stretch means having sufficient control over how intense the stretch becomes, and how fast. If you have good leverage, not only are you better able to achieve the desired intensity of the stretch, but you do not need to apply as much force to your outstretched limb in order to effectively increase the intensity of the stretch. This gives you greater control.
According to `SynerStretch', the best stretches (those which are most effective) provide the greatest mechanical advantage over the stretched muscle. By using good leverage, it becomes easier to overcome the resistance of inflexible muscles (the same is true of isolation). Many stretching exercises (good and bad) can be made easier and more effective simply by adjusting them to provide greater leverage.
Risk
Although a stretch may be very effective in terms of providing the athlete with ample leverage and isolation, the potential risk of injury from performing the stretch must be taken into consideration. Once again, `SynerStretch' says it best: Even an exercise offering great leverage and great isolation may still be a poor choice to perform. Some exercises can simply cause too much stress to the joints (which may result in injury). They may involve rotations that strain tendons or ligaments, or put pressure on the disks of the back, or contain some other twist or turn that may cause injury to seemingly unrelated parts of the body.
Some Risky Stretches
The following stretches (many of which are commonly performed) are considered risky (M. Alter, a leading expert, uses the term `X'-rated) due to the fact that they have a very high risk of injury for the athlete that performs them. This does not mean that these stretches should never be performed. However, great care should be used when attempting any of these stretches. Unless you are an advanced athlete or are being coached by a qualified instructor (such as a certified Yoga instructor, physical therapist, or professional trainer), you can probably do without them (or find alternative stretching exercises to perform). When performed correctly with the aid of an instructor however, some of these stretches can be quite beneficial. Each of these stretches is illustrated in detail in the section `X-Rated Exercises' of M. Alter:
"the yoga plough"
In this exercise, you lie down on your back and then try to sweep your legs up and over, trying to touch your knees to your ears. This position places excessive stress on the lower back, and on the discs of the spine. Not to mention the fact that it compresses the lungs and heart, and makes it very difficult to breathe. This particular exercise also stretches a region that is frequently flexed as a result of improper posture. This stretch is a prime example of an exercise that is very easy to do incorrectly. However, with proper instruction and attention to body position and alignment, this stretch can be performed successfully with a minimal amount of risk and can actually improve spinal health and mobility.
"the traditional backbend"
In this exercise, your back is maximally arched with the soles of your feet and the palms of your hands both flat on the floor, and your neck tilted back. This position squeezes (compresses) the spinal discs and pinches nerve fibers in your back.
"the traditional hurdler's stretch"
This exercise has you sit on the ground with one leg straight in front of you, and with the other leg fully flexed (bent) behind you, as you lean back and stretch the quadricep of the flexed leg. The two legged version of this stretch is even worse for you, and involves fully bending both legs behind you on either side. The reason this stretch is harmful is that it stretches the medial ligaments of the knee (remember, stretching ligaments and tendons is bad) and crushes the meniscus. It can also result in slipping of the knee cap from being twisted and compressed.
"straight-legged toe touches"
In this stretch, your legs are straight (either together or spread apart) and your back is bent over while you attempt to touch your toes or the floor. If you do not have the ability to support much of your weight with your hands when performing this exercise, your knees are likely to hyperextend. This position can also place a great deal of pressure on the vertebrae of the lower lumbar. Furthermore, if you choose to have your legs spread apart, it places more stress on the knees, which can sometimes result in permanent deformity.
"torso twists"
Performing sudden, intense twists of the torso, especially with weights, while in an upright (erect) position can tear tissue (by exceeding the momentum absorbing capacity of the stretched tissues) and can strain the ligaments of the knee.
"inverted stretches"
This is any stretch where you "hang upside down". Staying inverted for too long increases your blood pressure and may even rupture blood vessels (particularly in the eyes). Inverted positions are especially discouraged for anyone with spinal problems.
Overstretching
If you stretch properly, you should not be sore the day after you have stretched. If you are, then it may be an indication that you are overstretching and that you need to go easier on your muscles by reducing the intensity of some (or all) of the stretches you perform. Overstretching will simply increase the time it takes for you to gain greater flexibility. This is because it takes time for the damaged muscles to repair themselves, and to offer you the same flexibility as before they were injured.
One of the easiest ways to "overstretch" is to stretch "cold" (without any warm-up). A "maximal cold stretch" is not necessarily a desirable thing. Just because a muscle can be moved to its limit without warming up doesn't mean it is ready for the strain that a workout will place on it.
Obviously, during a stretch (even when you stretch properly) you are going to feel some amount of discomfort. The difficulty is being able to discern when it is too much. In her book, `Stretch and Strengthen', Judy Alter describes what she calls "ouch! pain": If you feel like saying "ouch!" (or perhaps something even more explicit) then you should ease up immediately and discontinue the stretch. You should definitely feel the tension in your muscle, and perhaps even light, gradual "pins and needles", but if it becomes sudden, sharp, or uncomfortable, then you are overdoing it and are probably tearing some muscle tissue (or worse). In some cases, you may follow all of these guidelines when you stretch, feeling that you are not in any "real" pain, but still be sore the next day. If this is the case, then you will need to become accustomed to stretching with less discomfort (you might be one of those "stretching masochists" that take great pleasure in the pain that comes from stretching).
Quite frequently, the progression of sensations you feel as you reach the extreme ranges of a stretch are: localized warmth of the stretched muscles, followed by a burning (or spasm-like) sensation, followed by sharp pain (or "ouch!" pain). The localized warming will usually occur at the origin, or point of insertion, of the stretched muscles. When you begin to feel this, it is your first clue that you may need to "back off" and reduce the intensity of the stretch. If you ignore (or do not feel) the warming sensation, and you proceed to the point where you feel a definite burning sensation in the stretched muscles, then you should ease up immediately and discontinue the stretch! You may not be sore yet, but you probably will be the following day. If your stretch gets to the point where you feel sharp pain, it is quite likely that the stretch has already resulted in tissue damage which may cause immediate pain and soreness that persists for several days.
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