Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
About 30 percent of your muscle mass is made up of fascia (1).
These connective tissues wrap around and through your muscles, providing support and structure. They suspend your organs in place and help to maintain their shape.
They also have a high concentration of sensory nerves, which communicate with your brain, giving you information about where your body is in space.
When you stretch, you’re essentially pulling and lengthening your fascia along with your muscles.
Fascia isn’t as elastic as muscle tissue, which means that it can be more resistant to stretching (1). This resistance can result in a feeling of tightness or discomfort during stretching.
But for some, stretching can go beyond discomfort and actually be painful.
So why does stretching hurt, and what can you do about it?
A degree of discomfort is normal when stretching. This sensation can range from mild discomfort to a more intense burning or pulling feeling. It shouldn’t feel excruciating or unbearable, but it also may not be completely pain-free.
Here’s what to expect when you stretch:
As you stretch near your end range of motion for any muscle or muscle group, your body initially triggers a series of reflexes to avoid overstretching. This creates a protective mechanism to prevent you from doing too much and injuring yourself.
Even after your body has responded to the initial “shock” of lengthening your muscle fibers in such a way, this lengthening of your muscle fibers to their maximal length for extended periods of time continues to trigger physiological processes that your brain may perceive as potentially dangerous (even if it isn’t).
Your brain tries to resist extremes and prefers for your muscles and joints to stay in their “happy place”. When it recognizes muscle fibers reaching their limit, it will try to protect you by sending pain signals.
These pain signals are incredibly valuable, not just with stretching, but with any potentially injurious event or action, as they allow you to remove yourself from situations that may be physically damaging.
In this case, it prevents you from overstretching, which can result in sprains and strains.
However, with regular stretching, your body will adapt by improving muscle fiber, tendon, and connective tissue elasticity and your brain will no longer perceive your previous range of motion as a threat, and won’t produce a pain response until you stretch further than you could before.
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As previously mentioned, fascia has less elasticity than muscle tissue. This means that when you stretch, the fascia can resist being pulled and lengthened (1). As a result, you may feel some pulling or tugging sensations, particularly if you’re not regularly stretching and your fascia isn’t used to being lengthened.
While a certain level of discomfort is expected during stretching, it should never be excruciatingly painful. If you experience sharp or intense pain while stretching, this could be a sign of an underlying injury or condition that needs to be addressed by a medical professional.
Stretching can feel painful if it’s not being done the right way. Here are some common reasons why stretching can hurt:
When you stretch, you elongate both your muscles and your fascia. While muscles can easily adapt and become more flexible, fascia is less forgiving.
Overstretching causes inflammation and microtears in the fascia, which can lead to pain and discomfort (4). Over time, these tissues lose their elasticity and can become damaged, making stretching even more painful.
Consider gradually working your way up to frequent and deep stretching to avoid overwhelming your body’s tissues.
Similar to stretching too much, trying to force yourself deeper into a stretch than your body is ready for can also lead to discomfort.
This is because our bodies have built-in protective mechanisms that prevent us from over-stretching and potentially injuring ourselves. If you try to push past these limits, your body will respond by producing pain signals to tell you to back off.
Should you ignore these signals, you could end up causing injury or damage to your muscles and connective tissues.
On the flip side, not stretching enough can also lead to pain and discomfort (5). When you don’t regularly stretch, your muscles and fascia can become tight and stiff. This makes it harder for them to lengthen and relax during stretching, leading to a feeling of pain or discomfort.
To prevent this, try incorporating stretching into your daily routine, even if it’s just for a few minutes each day. Consistency is key when it comes to maintaining flexibility and mobility.
Stretching cold muscles can be another cause of pain during stretching. When your muscles are cold, they are less flexible and more prone to injury (7). It’s important to warm up before stretching by doing some light activity or dynamic stretches to increase blood flow and prepare your muscles for more intense stretching.
If you’re experiencing pain during stretching, it could also be a sign of an underlying injury or condition. For example, if you have a muscle strain or a joint issue, stretching those areas can exacerbate the pain and discomfort.
It’s important to listen to your body and pay attention to any specific areas where you feel pain while stretching. If the pain persists or becomes worse, it’s best to consult a medical professional for proper diagnosis and treatment.
Read more: 10 Stretching Exercises for Seniors for Full Body Flexibility
Stretching may feel unpleasant when you’re new to it.
Think of it; you’re waking up muscles that have been dormant for a while. Years of underuse can cause your muscles and connective tissues to lose their elasticity.
When you suddenly ask them to stretch, it can feel as if you’re tugging on a stubborn rubber band. This loss of elasticity can make stretching feel uncomfortable, especially if your muscles aren’t used to being elongated regularly.
On the flip side, overuse of muscles can also lead to discomfort.
Active individuals, such as runners or weightlifters, may face tightness due to repetitive movements that don’t engage the full range of motion. When muscles are constantly contracted, they can develop imbalances and tightness.
Stretching these muscles can initially feel as if you’re stretching a band that’s already taut. This sensation can be quite intense and unpleasant.
Muscles, tendons, and ligaments are made to adapt to the loads placed on them. When these tissues aren’t regularly challenged with a diverse range of movements, they adapt by becoming less flexible. This is why even athletes can find stretching unpleasant. Their bodies are highly adapted to specific movements, but not necessarily to the stretching of those muscles.
There’s also a neurological component at play. When you stretch, your body activates a protective mechanism called the stretch reflex (8). It’s designed to prevent overstretching by contracting the muscle. This reflex can create a sensation of resistance or even discomfort. The more you stretch, the more your nervous system begins to relax, allowing for greater flexibility over time.
So what can be done about it?
Consistent, gentle stretching can help. Over time, the body will adapt to these new demands. Muscles will become more flexible, and the stretch reflex will lessen its grip.
Remember, it’s a gradual process. The key is consistency and patience, allowing your body to acclimate to this new routine without forcing it.
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Feeling sore after stretching is a normal part of the process.
Delayed onset muscle soreness, or DOMS, can occur when you stretch muscles that haven’t been properly warmed up or used to being elongated (9). This soreness is typically felt 24-48 hours after stretching and should subside within a few days.
While it may be uncomfortable, this soreness can be an indication that you’re challenging your muscles in new ways and working toward increased flexibility.
Knowing how to differentiate between normal discomfort and pain is essential:
We discussed Can Stretching Make You Taller in our previous blog post.
Many people experience a feeling of relief or even pleasure during and after stretching, despite the initial discomfort. This is because:
The parasympathetic nervous system is part of your autonomic nervous system, which oversees activities you don’t consciously control, such as heart rate and digestion. (10)
Stretching activates this system, encouraging your body to shift from a “fight or flight” mode to a more peaceful “rest and digest” state.
This transition can lead to a release of endorphins, the feel-good hormones, which contribute to the pleasurable sensations often associated with stretching (10).
Stretching can help alleviate muscle tightness and imbalances (5). When muscles are constantly contracted, they can create tension and discomfort in other areas of the body.
Stretching these muscles can help release this built-up tension and alleviate pain in other parts of the body (5). This is why many people feel a sense of relief after stretching, even though it may have been uncomfortable at first.
Try these Upper-Back Stretches to relieve back tension.
Stretching requires you to be present and mindful of your body’s sensations and movements. This focus on the present moment helps quiet the mind and promote relaxation (11).
It also allows for a deeper understanding of your body’s limits, helping you avoid overstretching and potential injury.
Stretching increases blood flow to your muscles, delivering vital oxygen and nutrients for repair and recovery (11). As this process occurs, it can also help flush out toxins and waste products that may be contributing to discomfort. This improved circulation can leave you feeling rejuvenated and refreshed after a stretch.
Read more: What are the Benefits of Stretching in the Morning?
Overstretching occurs when you stretch your muscles beyond their capacity, which can lead to injury. Signs and symptoms of overstretching include:
If you experience any of these symptoms, it may be a sign that you’re pushing your body too hard and should ease up on your stretching routine.
Stretching multiple times a day can be beneficial if it’s done correctly, as it can help improve flexibility, reduce muscle tension, and enhance circulation (5). However, it’s important to consider the following:
Stretching three times a day can be safe for most people, but it should always be tailored to individual fitness levels and goals.
To ensure a safe and effective stretching routine, avoid these common mistakes:
Following these guidelines can help prevent injury and ensure a productive stretching session.
Overstretching can lead to several potential consequences and injuries, such as:
To prevent these issues, it’s important to listen to your body, perform stretches correctly, and allow adequate recovery time between sessions. If you suspect you’ve overstretched, it’s important to rest and seek professional advice if pain or discomfort persists.
While some discomfort is normal during stretching, it shouldn’t be excessively painful. Pain may be a sign of improper stretching techniques, lack of warm-up, or underlying injuries.
To prevent pain during stretching, remember to warm up properly, stretch slowly and gently, and listen to your body. In case of persistent or worsening pain, seek professional help for proper diagnosis and treatment. With the right approach, stretching can be a beneficial and enjoyable part of your fitness routine.
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