Too sore from dynamic stretches?

[Ewasiuk]

Now whenever I do dynamic stretches I get too fucking sore for the week and I can't even do static stretches. I don't know if it's because I'm doing them too intensively or doing too many reps. How many sets/reps should I do for the kicking or leg dynamic stretches to prevent the high amount of soreness but still stretch effectively?

[shengoikee]

what stretches are you doing/how many reps etc?

[frozenpeon]

How many sets/reps should I do for the kicking or leg dynamic stretches to prevent the high amount of soreness but still stretch effectively?

There is no magic number, it depends form person to person.
If your muscles are extremely sore the next morning, then reduce your volume(sets/reps).
If they are just a bit sore, then don't change anything.
If there is no soreness at all the next day, you can increase your training volume if you want. It depends if you are able to make flexibility gains with your current training.

[Ewasiuk]

what stretches are you doing/how many reps etc?

Front:

10 knee raises
10 low front leg raises
10 medium
10 high
10 maximum

Side:

Same thing but with side raises

Back:

Same thing but with back leg raises

[Ewasiuk]

There is no magic number, it depends form person to person.
If your muscles are extremely sore the next morning, then reduce your volume(sets/reps).
If they are just a bit sore, then don't change anything.
If there is no soreness at all the next day, you can increase your training volume if you want. It depends if you are able to make flexibility gains with your current training.

I'll try my best to do that since I'm pretty impatient and sometimes do a full stretch routine haha.

[Papa Lazarou]

Yeah, you're most likely doing too many.

With dynamics, you should just do reps until you're at your max. Do them in sets of ~10-15. You should notice that you can go a bit higher each rep with pretty much no increase in sensation. Just keep doing that until you can't get go higher without discomfort.

Basically, 40 reps is a lot. It's no wonder you're sore haha.

[Ewasiuk]

Out of the 40 I'm only doing 20 where I actually feel a stretch. The prior 20 are just for warming up or making sure I have correct hip alignment when stretching. But I guess I am doing too much haha.

[Ashtar]

Where are you feeling the soreness, in the agonist (the muscle doing the kicking) or the antagonist (the muscle lengthening and being stretched)? If the former, I expect it's the whole 'overwork' thing you'd expect adaptation too, if the latter then it isn't relaxing properly/quickly enough at that given length, in which case going slower (less momentum to give height) making it approach static, and/or adding more resistance (ankle weight), and/or increasing static flexibility. That said, soreness even from ballistic stretches can cause muscle adaptation...

[Ewasiuk]

Where are you feeling the soreness, in the agonist (the muscle doing the kicking) or the antagonist (the muscle lengthening and being stretched)? If the former, I expect it's the whole 'overwork' thing you'd expect adaptation too, if the latter then it isn't relaxing properly/quickly enough at that given length, in which case going slower (less momentum to give height) making it approach static, and/or adding more resistance (ankle weight), and/or increasing static flexibility. That said, soreness even from ballistic stretches can cause muscle adaptation...

The antagonist. Only for front stretches though. I barely get sore in the groin areas from sidesplits the next day but I have been having on on going hip and joint problem that hurts whenever I do sidesplits or side leg raises. Even when just sitting down it's pretty painful.

[Ashtar]

You barely get sore in the groin from side splits, yet it hurts your joints when you do them?

[Ewasiuk]

Yeah it's really weird haha. They're a little sore from yesterday's stretching but not as sore as my hamstrings would be.

[Ashtar]

Well since the thigh rotates out, I think the latter half of the side splits stretches the hamstrings too since it's like they're going up... does it hurt the knee joint?

[Ewasiuk]

Well since the thigh rotates out, I think the latter half of the side splits stretches the hamstrings too since it's like they're going up... does it hurt the knee joint?

The only sore joints I get from stretching are around the hips and inside the very top of the upper legs(from side splits or lifts).

Might also be from the accutane.

[Ashtar]

I would expect a problem from accutane to be more systemic than local.