Should I Stretch My Injury
Introduction
One of the most common questions we hear is, "What’s the best stretch for my injury?" The honest answer? Stretching isn’t always the best first step—especially for fresh injuries. In fact, passive end-range stretching is rarely our go-to recommendation. Why? Because it can put too much compression (squeezing tissues together) or too much strain (pulling tissues apart) on already irritated areas. Instead, the real key to recovery lies in understanding what your body can currently handle.
Why Stretching Isn’t Always the Answer
When dealing with an injury, it’s essential to consider four major factors:
Volume – How much total stress can your injured tissues tolerate?
Load – How much weight or resistance can they handle?
Range of Motion – What movement positions feel safe vs. restricted?
Speed – Can your body handle slow movements, or does it need even more control?
Jumping into deep stretching too soon can push tissues beyond their current capacity, delaying recovery. Instead, we focus on controlled loading, strength development, and movement retraining.
Case Study: Hip Flexor Stretching Gone Wrong
Take Stephanie, for example. She came into the clinic complaining of tight hip flexors. She had been stretching daily but wasn’t seeing any progress. When we tested her flexibility, she had plenty of passive range of motion—her issue wasn’t flexibility, but rather a lack of strength and control at those end ranges. Instead of more stretching, Stephanie needed high-effort contractions to strengthen those tissues and help her own that mobility.
When Stretching Does Help: Carl’s Shoulder Mobility
On the other hand, Carl came in with what he described as a stiff shoulder. When we tested his flexibility, we saw that both his passive and active range were limited—meaning stretching could help. For Carl, we implemented longer-duration, high-intensity stretches, helping his nervous system adapt to the new range of motion. But stretching alone wasn’t enough—he also needed active strength work to control his newly gained mobility.
The Role of Breathing & Nervous System in Recovery
One of the most underrated benefits of passive stretching is its effect on the nervous system. Many of us live in a constant state of sympathetic overdrive (fight-or-flight mode). Intentional stretching, combined with focused breathing, can help shift the body into a more relaxed parasympathetic state (rest-and-digest mode), which can reduce tension and improve overall movement quality.
Final Thoughts: The Right Approach to Injury Recovery
Stretching isn’t inherently bad—it just needs to be used at the right time and for the right reasons. Rather than defaulting to passive stretching, first assess: ✅ Can your tissues handle load?
✅ Do you need more strength at your end range?
✅ Is your nervous system limiting your mobility?
By answering these questions, you’ll be able to choose the best intervention for your injury and recover more effectively.
📍 Need professional guidance? Book an appointment with Onward Richmond → onwardphysicaltherapy.com/richmond
Disclaimer: This blog is for informational purposes only and should not replace professional medical advice. Always consult a healthcare provider for injury diagnosis and treatment.
