Lunges, Lunges, and Limber Legs: Why Stretching Matters

You might think the most important things in fencing are lightning-fast reflexes or perfect blade work, and you’re not wrong, but let me let you in on a little secret: none of that works without flexibility. That’s where stretching comes in.

As an epeeist, I’ve lunged, retreated, and fleched my way through countless bouts, and I’ve learned (sometimes the hard way) that skipping stretches is basically begging for a pulled hamstring. In fencing, your legs and hips do more than carry you. They launch you, pivot you, and keep you stable through all the footwork. A tight quad or stiff calf? That’s a point for your opponent.

I’ve always been rather flexible, thanks to years of gymnastics, multi-sport participation, and good genes. Even with all that, dynamic stretches (like leg swings, hip circles, and walking lunges) are a ritual before every practice. And after? That’s when static stretching comes in to cool down, reset, and prevent soreness tomorrow.

Recovery is very important when you are fencing more than one event at a tournament. You can’t afford stiffness the next day. I travel with Epson salts and a massage gun to help manage the tightness. A warm lavender scented Epson salt bath is a good way to wind down and fall asleep when your mind is replaying every touch and parry.

But stretching isn’t just physical, either. It’s mental. That two minutes of silence before we salute lets me breathe, visualize my actions, and get in the zone.

When not at a tournament, I go to Stretchlabs (@stretchlabjohnscreek) once a month to massage and stretch muscles that are deeper and less obvious but still need attention after training 6 days a week. Working with someone consistently allows them to understand your limits and growth opportunities. They also have a history of your injuries and can help with recovery.

So whether you’re lunging on the strip or just sprinting to class, stretch it out. Trust me, your body and your fencing will thank you.

En garde and stay limber!