What are signs of overstretching?
Written by
Stella Nilsson
Reviewed by
Prof. Graham Pierce, Ph.D.Recognizing the signs of overstretching will help you avoid setbacks in your flexibility training. Early in my career, I pushed my stretching too far and spent weeks recovering from the progress I had made. Your body gives definitive signals when you go past the point of safety. Knowing these alerts keeps you from losing progress. Be mindful of them. Getting setbacks from pushing past safe points hurts!
Muscle Response Signals
- Persistent soreness lasting beyond 48 hours
- Muscle tremors during stretching
- Reduced range of motion the next day
Joint and Performance Issues
- Joint pain during normal movement
- Decreased strength during workouts
- Compromised stability in affected areas
Recovery Indicators
- Sharp pain replacing mild tension
- Swelling or inflammation around joints
- Numbness or tingling in extremities
Overstretching causes damage at the microscopic level to tissues. Muscles will develop micro-tears that exceed the natural repair mechanism. Tendons and ligaments will also be stretched beyond their elastic limits, resulting in strain. The body starts a protective, inflammatory process. When you push your body beyond its limits, it needs time to heal properly.
Rest must be strategic to allow for recovery. Avoid stretching an area that is affected completely. For acute inflammation, apply heat or cold. Gentle movement helps maintain circulation without stressing a particular area. I am careful to guide clients through this healing process. Patience will allow for this healing process to avoid chronic issues.
Prevent future incidents by monitoring tension levels. Stretch only up to mild discomfort (not pain), increase gradually over the weeks, incorporate warmups before sessions, and objectively monitor your progress. These habits help maintain your flexibility gains consistently and sustainably.
Read the full article: 8 Practical Ways How Increase Flexibility
