Stretching can improve your flexibility, enhance your joint range of motion and potentially reduce muscle injuries. When done correctly, stretching should not hurt. If you experience pain while stretching, it is important to identify the cause to prevent further injury during your workout session. Call your doctor if the pain persists after you stop stretching or if it reoccurs with exercise or activity.
Stretching Basics
Although doctors once recommended starting your warm-up with stretches, stretching cold muscles causes pulled or torn muscles. Before stretching, warm up your body for 5 to 10 minutes by doing light aerobic or cardiovascular activities, such as slow-paced walking. Hold each stretch for 30 seconds, then repeat the motion on the other side. If you do a certain sport, include sports-specific stretches that go with the sport. One example is forearm stretches for a baseball player, but ask your coach or sports instructor for specific recommendations. To maintain flexibility, MayoClinic.com recommends stretching every time you work out or two to three times a week if you do not exercise regularly.
Prevention/Solution
Proper stretching causes a sensation of tension, but not pain. If it hurts, release the stretch. Try again, but only stretch to where it doesn't hurt and then hold the stretch. Avoid bouncing when you stretch -- this can cause small tears in your muscle tissue that leave behind scar tissues when they heal that stiffens your muscles. Stiff, rigid muscles decrease your flexibility and can contribute to pain while stretching.
Pulled or Torn Muscles
Overstretching -- forcing your muscles beyond their normal range of motion -- can cause pulled or torn muscles. This condition, also known as a muscle strain, can grow worse if you continue to stretch the injured muscle. Symptoms of muscle strain include muscle weakness, pain, muscle spasm, swelling and cramping. Pain from a pulled muscle will persist even after you stop stretching.
Treatment
You can usually treat mild muscle strains at home using rest, ice, compression and elevation. Ice the injury for 15 to 20 minutes at a time every two to three hours during waking hours for the first few days. Compress the injury with an elastic wrap to minimize swelling. Elevate it above your heart when lying down to drain excess fluid. Avoid stretching or exercising the injured area until it fully heals. Consult your doctor if you do not notice improvement in the pain after two days or heal completely within three to six weeks.
