foam rolling/stretching before lifting, after? both?

victoriannsays

I do some static stretching before, and spend a decent amount of time foam rolling and stretching after as well. I am suffering from soreness lately and wondering if I should be spending more time stretching beforehand. Any thoughts?

Edited to clarify soreness. Not just your run of the mill DOMS. Last Sunday I was so sore I couldn't lift again for 3-4 days. This proves difficult when you have to squat 3x a week with SL and it hurts to walk.

Chief_Rocka

Static stretching before lifting is a controversial topic, there is some research that indicates that it limits strength output.

If you're already doing a decent amount and stretching, etc. and you're still that beat up, I would look at overall training volume.

Hendrix7

Stretching/foam rolling doesn't really do anything for DOMS imo it just helps keep muscles/areas from becoming overly tight. That's not the same as muscle soreness.

Tw1zzler

I've always been told to never stretch cold, or before workouts. That has come from trainers as well as coaches in other sports. Foam rolling can be part of your warm-up but I prefer to do it afterwards unless I'm rehabing a tight area like the IT band. I always warm up before a workout doing something that relates to that specific workout and roll out and stretch after a workout. I find that the older I get the more important a proper warm up and stretch session is. You may be over training or have an injury.

Make sure you are getting enough protein and sleep to facilitate muscle repair.

BeachIron

Most everything I've read on stretching and injury/performance lately, pretty much seems to come out with mixed thoughts.

I foam roll when I feel like I need it and stretch a little after work outs. I don't stretch before, but I do warm up with the bar and lighter weights.

victoriannsays

thanks for the input guys