How to prevent setting memory of ROM when inhibited by DOMS

[cboughdady]

Hi Mr Kurz,

I've recently read Stretching Scientifically and I've been trying to apply the principals to reach my goals in Karate and weights training. One thing I'm unsure of is whether I should do morning dynamic stretches of the legs on days when delayed onset muscle soreness of the legs is pronounced. In Chapter 2 you state that "After reaching the maximal range of motion in a joint in any direction of movement, you should not do many more repetitions...[otherwise] you will set an unnecessarily solid memory of the range of these movements."
What if due to DOMS, you cannot on a given day reach your full range of motion? Would stretching in this situation be a backwards step?

Thanks in advance,

Chris

[Thomas Kurz]

DOMS is caused by an error in your training, i.e., doing too much too soon. Unless you plan to keep on repeating this error very often, you need not worry about the DOMS reducing your ROM (range of motion). Doing dynamic stretches at less than your full ROM for a day or two, or even not doing them at all for a couple of days, is not going to permanently stop your progress.