When Stretching Hurts: What Athletes Should Do Next

By Dr. Carmen Jansante, PT, DPT

Undefeated Physical Therapy & Performance

I hear this all the time from athletes:

“My arm was sore after I threw, so I tried to stretch it out—and stretching actually made it worse.”

Or I’ll hear a well-meaning parent at the field say:

“You need to stretch that sore area—that’s why it hurts.”

The intention is good, but the advice isn’t always accurate. In fact, stretching sore tissue can sometimes delay recovery or make symptoms worse. Let’s break down why that happens—and what athletes should do instead.

Why Muscles Get Sore in the First Place

Any time you train or compete—throwing, sprinting, squatting, deadlifting—you’re asking muscles to contract forcefully and repeatedly. These contractions create microtrauma within the muscle fibers. That’s normal and part of how muscles adapt and get stronger.

But during that window of soreness, the tissue is temporarily irritated and sensitive.

The key to recovery isn’t pulling harder on that tissue—it’s helping it heal.

Why Stretching Can Make Soreness Worse

When a muscle is sore, aggressively stretching it can:

• Continuously pull on already irritated tissue

• Interfere with optimal blood flow to the area

• Reduce the muscle’s ability to regain elasticity for quick, powerful movements

I’ve talked about this before, but stretching sore tissue can be a bit like picking at a scab. You’re not letting the tissue settle and repair—you’re constantly reopening it.

For athletes who rely on speed, power, and coordination, excessive stretching at the wrong time can actually be counterproductive.

What Athletes Should Do Instead

The goal during soreness is simple: restore blood flow and promote recovery without adding stress.

Here are better options:

1. Self-Myofascial Release

Using tools like a lacrosse ball or massage ball allows you to apply targeted pressure while moving the tissue. This helps improve circulation and reduces stiffness without over-lengthening the muscle.

2. Active Recovery

Low-impact, low-eccentric activities such as:

• Rower

• Assault bike

• Easy cycling

These get blood flowing without breaking tissue down further.

3. Passive Recovery Techniques

Modalities that promote circulation without loading the tissue can be helpful, including:

• Cupping

• Moist heat

These methods encourage blood flow, which supports the healing process.

Know Your Body—and Your Recovery Patterns

Every athlete is different. You should have a general understanding of:

• What “normal” soreness feels like for you

• How long it typically lasts

• What strategies help you recover best

If soreness is lingering, worsening, or changing your movement, that’s your cue to dig deeper.

When to Get Evaluated

If stretching hurts—or if soreness keeps coming back—it’s worth having a professional assessment. At Undefeated Physical Therapy & Sports Performance, we evaluate:

• Why the tissue is irritated

• Whether it’s true muscle soreness or something else

• What recovery and training adjustments you actually need

From there, we build a personalized plan based on your sport, workload, and goals.

Need Help With Recovery or Ongoing Soreness?

Don’t guess. Let’s figure it out together.

📱 Text us at 412-627-2131 to schedule an evaluation or ask a question.

We’re here to help you stay healthy, perform better, and keep doing what you love.