Stretching after sport: when, how and for how long

Straight after a hard session your muscles are tired and sometimes slightly damaged: this is not the time to pull hard on them. After the effort, settle for a few minutes of cool-down — walking, wide easy movements — then light stretches.

Longer flexibility sessions are better placed on another day, or several hours after training, when the body is rested and warm.

Go to a clear but bearable tension, never to pain. Hold the position while breathing calmly, without bouncing: a stretch is won by letting go, not by pulling.

Target the areas your sport uses most: calves, thighs and hips for running and cycling; shoulders, back and chest for strength training. A few stretches done well beat a long list rushed through.

A thick mat makes floor positions more comfortable, and a strap lets you reach your foot without rounding your back when you lack flexibility. A massage roller or ball complements stretching well, before or after.

If a pain lingers, comes back every session or comes with swelling, stop stretching it and ask a health professional.