Is Overstretching a Real Risk? How to Know If You’re Pushing Too Far

We’re constantly told to stretch before workouts, after workouts, on rest days, and even before bed. But is it possible to overdo it? The answer is yes. While stretching has plenty of benefits, pushing too hard or stretching too often can lead to overstretching, causing discomfort and even increasing injury risk.

What Does Overstretching Mean?

Overstretching happens when you push a muscle beyond its natural elasticity, causing strain or even microtears. “A lot of people assume that stretching is the solution to every ache and pain,” says Haley Harrison, DPT, OCS, CSCS, owner of Empower Physical Therapy and Performance. “But it’s not a one-size-fits-all answer.”

According to orthopedic surgeon Pamela Mehta, MD, overstretching can happen in two ways:

1. Stretching too far–Forcing a muscle past its healthy range of motion.

2. Stretching too often–Spending excessive time in passive stretching without strengthening the surrounding muscles.

Those with hypermobility meaning their joints move beyond a normal range are particularly prone to overstretching since their ligaments are naturally more lax.

Signs You Might Be Overstretching

Pain isn’t supposed to be part of stretching. If you experience sharp pain, nerve pain, or muscle shaking, you’re likely going too far.

Austin Martinez, MS, CSCS, ATC, recommends using a stretch intensity scale from 0 (no stretch) to 10 (painful).

• For large muscles (hamstrings, quads, glutes), aim for a 5 to 7 intensity.

• For small muscles (wrists, neck), keep it at 3 to 5 intensity.

Other signs of overstretching include:

• Holding your breath or tensing up while stretching.

• Feeling sore the next day as if you’ve done a tough workout.

• A sensation of instability like one wrong move could cause injury.

Where Overstretching Happens Most

Some muscles are more prone to overstretching than others.

• Hamstrings–Many people assume tight hamstrings need constant stretching, but pain in the back of the thigh could stem from the sciatic nerve or lower back issues, where stretching can make things worse.

• Rotator cuff (shoulder muscles)–Dr. Mehta notes that smaller muscles like the rotator cuff often get ignored, making them more vulnerable to overstretching.

• Hip flexors–Constantly stretching the hips without strengthening them can lead to instability rather than relief.

How Long Should You Hold a Stretch?

The sweet spot for static stretching is 30 to 60 seconds.

• Older adults may benefit from holding stretches closer to 60 seconds, as muscles lose elasticity with age.

• Holding a stretch for longer than a minute offers little additional benefit and could increase strain.

How to Recover from Overstretching

If you wake up sore after an intense stretching session, avoid complete rest instead, opt for gentle movement to ease tension.

• Try walking or light strength training instead of repeating the same stretches.

• Use dynamic stretches (like arm circles or leg swings) instead of holding deep static positions.

• Apply ice or heat to soothe sore muscles.

“The last thing you want to do is be sedentary,” says Dr. Mehta. “Motion is the lotion for the joints and muscles.”

A Smarter Approach to Stretching

Stretching is only one piece of the puzzle when it comes to mobility. If you don’t strengthen the muscles around a joint, your flexibility gains won’t last.

To build strength and flexibility, consider:

• Strengthening in stretched positions–After stretching your hamstrings, try Romanian deadlifts to build strength at that length.

• Mobility drills–Controlled Articular Rotations (CARS) improve flexibility while maintaining joint control.

• Personalized guidance–If you’re unsure about your routine, working with a personal trainer or visiting a stretching studio can help you find the right balance.

The Bottom Line

Stretching is beneficial, but more isn’t always better. Listen to your body, avoid pushing into pain, and combine flexibility work with strength training and mobility exercises for the best results.

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