Are there dangers in stretching too much?

Do you stretch regularly? Stretching improves the range of motion in your joints, keeping them supple, flexible, and enabling easy movement. Regular stretching can make a big difference, but be mindful not to overstretch - pushing too far can lead to discomfort or injury.

 Think of muscles like elastic bands; they lengthen and return to their original shape, just like muscles stretch and relax. But, like elastic bands, muscles can be damaged by overstretching. Small tears can occur in the muscle fibres, leading to weakness or soreness. If pushed beyond their limits, these tears can worsen, and the muscle may even tear completely, much like an elastic band snapping when stretched too far.

Thankfully, in muscles, this extreme outcome is unlikely in a normal stretching routine. Pain would typically cause you to stop before a rupture; however, small points of damage can occur. If you stretch too far or too soon — whether that means stretching without warming up, too soon after an injury, or overdoing it in a new routine — you can injure yourself.

Overstretching can cause inflammation, presenting as swelling, reduced joint motion, and soreness. If you’ve ever experienced pain from stretching, this is likely the reason.

So, how should you stretch? Sensibly! Stretching is best performed as a habit: lengthening your muscles to stay supple and healthy. You’ll feel good, function well, and reduce your risk of injury.

Remember, while it can be tempting to “go for broke,” you should only reach the point of stretch-like discomfort. There is no advantage in stretching until you feel pain. The “no pain, no gain” mantra does not apply here.