Does Painful Stretching Make You More Flexible?
Comparison Between High- and Low-Intensity Static Stretching Training Program on Active and Passive Properties of Plantar Flexors
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
High-intensity stretching reduced muscle stiffness by 57% without changing muscle architecture or size.
People typically assume flexibility gains come from muscles physically lengthening or thickening, but this shows the changes are largely neural tolerance and viscoelastic tissue compliance.
Practical Takeaways
If you want faster flexibility gains, stretch to a 6 or 7 out of 10 discomfort level for 60 seconds, 3 times a week.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
High-intensity stretching reduced muscle stiffness by 57% without changing muscle architecture or size.
People typically assume flexibility gains come from muscles physically lengthening or thickening, but this shows the changes are largely neural tolerance and viscoelastic tissue compliance.
Practical Takeaways
If you want faster flexibility gains, stretch to a 6 or 7 out of 10 discomfort level for 60 seconds, 3 times a week.
Publication
Journal
Frontiers in Physiology
Year
2021
Authors
M. Nakamura, Riku Yoshida, Shigeru Sato, Kaoru Yahata, Yuta Murakami, Kazuki Kasahara, Taizan Fukaya, Kosuke Takeuchi, J. Nunes, A. Konrad
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Claims (6)
Doing a lot of long static stretches can actually build up and strengthen your calf muscles just as much as traditional weightlifting. It means stretching isn't just for flexibility—it can also help you get stronger and bigger muscles.
If you stretch your calves hard enough to feel a 6 or 7 out of 10 in discomfort three times a week for a month, you'll gain much more flexibility in your ankles than if you stretch lightly. Basically, how hard you push during stretching directly controls how much your muscles loosen up.
Doing static stretches, whether hard or easy, won't make your calf muscles stronger or more powerful over a month. Your strength and jumping ability stay exactly the same because stretching doesn't actually force your muscles to work hard enough to build strength.
Doing intense static stretches for four weeks makes your calf muscles much more flexible and less stiff than doing gentle stretches. This happens because the harder stretching changes how the muscle and tendon stretch, making them more pliable without causing damage.
Doing static stretches for four weeks won't actually make your calf muscles bigger or change their shape. Unlike lifting weights, gentle holding stretches don't create enough pull on the muscle fibers to trigger real growth or structural changes.