Why all post-session work must stay gentle

After any demanding training - running, cycling, or strength and conditioning - the body is in the same state:

• warm and more flexible

• fatigued and carrying micro-damage

• temporarily less stable around joints

• the nervous system is protective and sensitive to aggressive force

So while the warmth makes the tissues responsive, the fatigue makes them vulnerable to overstretching, excessive pressure, or forced mobility.

That’s why every element of your cooldown must stay gentle.

Gentle stretching

Reduces stiffness and encourages relaxation.

• Why gentle: tired muscles tighten if pushed too far, and overstretching can irritate tendons that have just been heavily loaded.

  
  

Gentle mobility

Restores smooth, comfortable joint movement.

• Why gentle: after training, stabilising muscles are fatigued; forcing big ranges risks joint irritation or ligament strain.

Gentle foam rolling

Helps circulation, reduces residual tension, and calms the nervous system.

• Why gentle: deep, painful rolling makes tissues brace and can aggravate already-loaded structures.

Why this also applies after strength & conditioning sessions

Strength training loads muscles and tendons heavily and puts controlled stress through joints. After lifting or plyometric work, tissues are:

• compressed and tensioned under load

• micro-damaged (normal stimulus for strength gains)

• neuromuscular fatigued, reducing stability

• often tight from repeated loaded contractions

This means they respond extremely well to gentle stretching, mobility, and foam rolling - but are not ready for aggressive work.

Gentle post-strength work helps to:

• restore length to muscles that shortened under load

• improve tissue glide after compressive loading

• settle nervous system tension from high-effort contractions

• maintain healthy joint range

• reduce post-session stiffness without interfering with adaptation

Aggressive work right after strength can:

• irritate tendons still under load stress

• overstretch fatigued muscle fibres

• compress tissue too deeply and provoke soreness

• reduce joint stability when the system is already fatigued

So the same rules apply: gentle stretching, gentle mobility, and gentle foam rolling are ideal immediately after strength and conditioning sessions.

In summary

After any demanding training - run, ride, or strength session — your body is warm, responsive, but also tired and protective. That is the perfect environment for:

Gentle stretching - Gentle mobility - Gentle foam rolling

…to reset the system safely, restore movement, and support recovery without adding unnecessary stress.