Stretching: Help or Hindrance?
Stretching for injury or muscle tension can often feel good in the moment—but it may leave us vulnerable to recurring issues. When we feel discomfort or tightness, the instinctive reaction is often to “stretch it out.” But what happens when the discomfort keeps coming back? This article explores the often misunderstood world of stretching and why, in some cases, stretching could actually make things worse.
Understanding the Issues in the Tissues
When we experience persistent muscle tension or injury, we need to dig deeper than simply targeting the tight or sore area with stretching.
Before you stretch a muscle, consider:
- Is the muscle truly tight?
- Is it overworked and fatigued?
- Or is it actually weak and compensating for a lack of stability elsewhere?
A tight muscle that lacks surrounding stability will revert to its tense state within 30–40 minutes of stretching. A fatigued muscle may actually benefit more from strengthening its opposing muscle group than from stretching at all. If you’re dealing with an injury, stretching might provide temporary relief but won’t address the root cause.
General Rules to Follow
While each body is unique, and it’s always best to seek a professional assessment, here are some universal rules that can help guide your approach:
Rule 1: Don’t Stretch Through Pain
If you need to stretch just to get through a session pain-free, that’s a red flag. This signals an underlying issue—often related to poor stability or an existing injury. Stretching won’t fix it, and ignoring these signs can lead to further damage.
Rule 2: Core Strength Is the Foundation
Core training helps resolve many tension-related issues and reduces injury risk. Focus on abdominal stability, hip mobility, and glute activation. These are often the weak links that need attention. Add a dedicated core and strength session to your weekly routine.
Rule 3: Don’t Just Stretch Where It Hurts
For runners with tight hamstrings or calves, don’t limit your attention to those areas. First, assess:
- Quad flexibility
- Ankle and hip mobility
- Knee joint function
- Core control (planks, bridges, single-leg balance)
Often, the tension you’re feeling is a compensation pattern, not the root issue.
Rule 4: Back Pain? Rethink Your Approach
Stretching your lower back may provide momentary relief, but if you’re not addressing abdominal stability, it won’t last. Avoid sit-ups (which increase disc pressure) and instead focus on:
- Planks
- Side planks
- Swiss ball planks (Stir the Pot)
These build support around the spine safely and effectively.
Rule 5: Save Static Stretching for After Exercise
Static stretching before training can reduce power output and place muscles in a compromised position. Instead, use dynamic stretches to warm up:
- Bodyweight squats
- Lunges
- Pressup panks
- Body weight heel raises
If you’re unsure about the difference between dynamic and static stretching, check out our previous post for a breakdown.
Final Thoughts
Stretching has its place in supporting muscle and joint health—but it’s not a catch-all solution, especially for chronic tension or injury. If you’re stuck in a cycle of stretching with no long-term relief, it’s time to look deeper. Understanding the driving forces behind your tension is essential.
At The Movement Project, we provide tutorials and routines that focus on movement quality, core strength, and progressive stability training. These are the tools you need to break the cycle, reduce your injury risk, and perform at your best.
Build a weekly habit of movement, core training, and strength work—your body will thank you.