man my lower body is so tight and sore from doing 50 yard lunge walks and then sprints right after with some high knees and butt kicks, never doen it before butman i can barely walk…this happened monday
Microstretch them A LOT.
Why did you do this? Get lots of rest, eat lots of everything, ice lots, cold bath today, epson salt bath tomorow, then light tempo friday with lots of stretches and make sure to go easy on yourself from now on. Start slow, get used to the new stimuli and then increase volume and intensity from there. If you did 50 yard lunge walks, you weren’t sprinting afterwards but merely running fast. Sprinting needs fresh legs.
What did you do for warm-up and cool down?
Always sprint first then do lunges, etc…
What are microstretches,s omeone told me about em and i tried searching for it but couldnt find much.
I’m thinking about going into an epsom salt bath right now, then right after get in real cold water with ice inside, then get out and stretch.
How does that sound?
I have never been this sore from working out with weights, i think its cause i didnt properly stretch because all i did was about 150 jumping jacks to warm up. Now my whole program is screwed. I missed mondays cause thats when it started and yesterday i just did some upperbody.
Darn it and I have basketball practice tomorrow, and we usually do alot of high intensity stuff.
And i have no idea how im gonna go through it being this damn sore…
Microstretching is good.
A sports massage followed by light stretch if you can afford it would probably help a little more though.
I went to the site and still it has no micro stretches there… 
so is microstretching like static stretching except u dont stretch all the way only like 30-40% intensity?
The microstretching web site used to have a PDF article outlining a routine, but it looks like the site is being updated right now. The specific stretches are less important than the general protocol, which can be applied to any stretch you want.
In a nutshell, microstretching involves easy stretches that are approximately 30% intensity, hence the name. Basically, only stretch to the point of resistance and stop there. Just enough to take up all the slack in the muscle. For example, if you do the traditional sitting groin stretch where you put the soles of the feet together and draw them in toward your crotch, don’t pull the feet in with too much force, only draw them in until you feel resistance. In addition, don’t force the knees down, just let gravity do the work. At first it will feel like you’re not really stretching at all, because most people are used to intense, burning stretches. But after two or three rounds, you’ll notice the muscles are a lot looser.
Each stretch is held for about 60 sec, to give the muscle sufficient time to relax. The stretch can be repeated several times, with a miunte rest between reps (or holds, whatever you want to call it).
In addition, Nikos Apostolopoulos, the developer of microstretching, uses a sequence of hips/groin, then hamstrings, then low back and hip flexors.
Number Two worked with Nikos for some time, so maybe he can elaborate on the method.
I definitely think light stretching is what you need. Hard stretching is bad enough when muscles are generally loose, but if the muscles are really tight and sore they’ll fight you every step of the way if you try and force them. You need to gently coax them loose. And by the way, don’t ever do a workout like that again!
Since the stretching is so light, is it neccesary to be warmed up before performing microstretches?
There was some discussion about that a few years ago. Since the intensity is so low, it’s probably not necessary. But it certainly wouldn’t hurt.