Stretching Before and After Exercise: How to Optimize Preparation and Recovery
For a long time, stretching was seen as a simple “ritual” before exercising. However, with advances in sports science, we now know that the way you stretch should depend on the timing of your workout.
Done incorrectly, stretching can even harm performance and increase muscle tension. On the other hand, when used properly, it improves mobility, supports recovery, and reduces the risk of injury.
In this article, we explain when and how to stretch, and introduce solutions used by both amateur and professional athletes to optimize their training sessions.
Before Exercise: Activate, Don’t Loosen
Before training, the goal is not to “relax” the muscle — it’s to activate it.
Static stretching when muscles are cold can reduce power and muscle reactivity.
At this stage, the body needs movement, warmth, and neuromuscular stimulation.
The ideal approach includes:
-
Progressive joint mobility
-
Hip, knee, and ankle mobility
-
Muscle chain activation (glutes, hamstrings, calves)
Many athletes also use functional compression clothing before exercise to optimize muscle support and proprioception, especially in the legs.
Knapman compression gear (25% or 45%), available at Solusports, is designed specifically for this: muscle stability, postural support, and a “connected legs” feeling from the warm-up. It is widely used in football, running, and racket sports.
A proper activation routine improves coordination and prepares the body for explosive efforts.
After Exercise: Relax and Recover
The end of training marks a shift in objective.
The nervous system slows down, the muscles have worked hard, and tissues need to return to their natural length.
This is the ideal time for:
-
Gentle static stretching
-
Slow breathing and relaxation control
-
Hydration
-
Self-massage or muscle care
Some solutions can support this phase and accelerate muscle recovery.
Incrediwear products (knee sleeve, calf sleeve, ankle support, arm sleeve) are often used after exercise because they increase circulation and reduce inflammation thanks to their innovative fabric technology. Many athletes wear them immediately after training to reduce muscle stiffness.
For those who train frequently and want to maximize recovery, Knapman Ultra recovery socks are an excellent option: they promote circulation and help reduce heavy-leg sensations.
After intense sessions, some athletes also use muscle gel to release tightness and accelerate tissue repair.
The FisioForte RS7 gel, available on Solusports, is designed for post-workout recovery and provides an immediate soothing effect, ideal after explosive sports (football, padel, leg workouts).
Stretching Is Also About Anticipation
Stretching isn’t just about “holding a position.”
It’s about understanding your body, preparing your muscles, and helping them return to a resting state.
The combination of mobility + activation before training / stretching + targeted recovery afterward is now widely used in high-performance centers, sports academies, and professional clubs