The Hidden Risks of Overstretching: Injury Prevention Tips

Medically reviewed by Misty Seidenburg

Stretching is highly beneficial, especially before and after exercise. It warms the muscles, increases elasticity, and prepares them for physical activity, thereby lowering the risk of injuries. Stretching also improves flexibility, enhances circulation, and reduces muscle tension.  But a safe and effective stretching routine is all about balance. Stretching too far is counterproductive and leads to muscle strains, sprains, and other painful conditions.
Learn about the risks of overstretching and how to prevent them with tips from licensed physical therapists at Benchmark Physical Therapy.

Is There Such a Thing as Overstretching?

Yes. Overstretching simply means stretching joints and muscles past their limits, with too much intensity, or for too long. The ligaments, tendons, and muscles can be damaged if this happens. Overstretching can cause pain and other symptoms that may take days, weeks, or even longer to heal.

Overstretching can reduce blood flow to the area (ischemia), depriving the tissues of essential oxygen and nutrients. Stretching too hard can also put too much tension on the nerves, causing irritation.

Signs You May Have Overstretched

Proper stretching is not necessarily comfortable, making it hard to determine if you’re stretching just enough—or too much. A safe stretch creates a slight pulling sensation but should not be painful.

Possible signs of overstretching include:

• Muscle spasms
• Redness, bruising, or swelling
• Sharp pain while resting or using the muscle
• Numbness or tingling in the tendons or muscles
• Weakness or complete inability to use the muscle

Although overstretching is uncommon, monitor your symptoms and seek treatment if something doesn’t feel right. If you have severe pain or cannot move the affected limb, you should get it checked out. A “pop” sensation while stretching could indicate a muscle tear or other serious injury.

Also, if your symptoms worsen over time, you should seek treatment to diagnose and treat your condition and prevent complications. High-grade muscle strains may require surgical reconstruction and post-surgery physical therapy to restore function and mobility.

Safe Stretching Tips

We know that holding a stretch too long or pushing your muscles too far can cause an injury. So, how do you become more flexible without pushing yourself too far? Patience is key.

Flexibility gains happen slowly and gradually, giving the muscles time to recover before being stretched further. This gradual process, along with awareness of your body’s limits, is the most effective strategy for increasing flexibility without risking injury.

Here are some tips to help you reap the benefits of safe stretching without the risk of overstretching.

• Warm up before physical activity with 5-10 minutes of dynamic stretching that takes muscles and joints through the full range of motion. These stretches can include simple movements like arm circles, squats, and walking lunges.
• Cool down after exercise with static stretching. A static stretch is when you hold a muscle in a stretched position for 20-30 seconds. Hamstring stretches, quadricep stretches, and triceps stretches are all common static stretches.
• Use good stretching form to ensure you’re targeting the right muscles. Proper stretching techniques prevent undue stress on muscles and joints. If you’re unsure about your technique, a physical therapist can tailor a safe and effective stretching program for your needs and goals.
• Focus on gradual progression to increase the intensity and duration of stretches slowly over time. This approach, known as progressive overload, involves starting with shorter and less intense stretches and gradually increasing the duration and intensity as your flexibility improves. Doing so gives your muscles time to adapt and lengthen safely rather than triggering the natural reflex to contract and potentially cause injury.
• Listen to your body and only stretch to the point of mild tension. This is essential and the key to stretching well. Sharp pain doesn’t mean you’re stretching more effectively. It is a sign that you’re possibly overstretching or an injury has occurred.

Managing Pain Overstretching: What To Do

If you experience intense pain, numbness, or tingling that doesn’t resolve during stretching, stop what you’re doing. Unless you have obvious signs of a serious injury, you can continue with regular daily activities but avoid movements that cause pain or discomfort.

After taking some time off, you can introduce slow, gentle movements after 2-3 days. If your pain is severe or you notice issues with mobility or function, do not ignore your symptoms. It’s essential to see a healthcare provider or physical therapist to evaluate and treat your condition correctly. If you are injured and continue to push through your pain, you may cause more serious complications that require more complex treatment.

Physical Therapy to Improve Flexibility and Range of Motion

Physical therapy is a powerful tool to help people of all ages and activity levels learn how to stretch properly and effectively. A physical therapist can evaluate your range of motion and identify muscle imbalances and areas of tension and tightness that will benefit from flexibility training.

Physical therapists teach you movements you can do at home to improve your range of motion and flexibility. They also use manual techniques like assisted stretching, contract-relax techniques, and joint and soft-tissue mobilization to release and relieve areas of tension and stiffness.

Stretching correctly can help you move freely without pain, reduce stress, and improve your posture and energy levels. Safe stretching can also improve your performance if you work out or play sports. Now that you know the risks of overdoing it, you can increase your flexibility safely and gradually while lowering your risk of common injuries.

If you think you’ve overdone it, remember that professional help is always available. Don’t hesitate to contact a physical therapy clinic near you for expert guidance and support. Your health and well-being are our top priority.