Routinely people ask whether to stretch or not to stretch when injured. Surprising or not the answer is it depends. It depends on what is injured, how severe, how recent the injury, and what does it feel like. Let’s further break down these elements.

To begin with what is injured. Did a person pull or stretch a muscle? If so, and the injury is recent, then the answer is do not stretch. It is typically not helpful to stretch an already strained muscle right after injury. If however, a person sustained a muscle pull several weeks prior, gentle stretching may be helpful but further evaluation is highly advised.

Now let’s say a person sustains some kind of injury to a joint (ankle, knee, shoulder, etc). This injury results in the joint feeling “loose”.  In a case like this stretching is not recommended regardless of time since injury. It will not be beneficial to stretch an already “loose” joint. If however, a joint feels extra stiff or tight, then stretching may be indicated…but further evaluation of the proper stretching is recommended first.

Next, if a person feels pain when stretching it means one of two things. First, the stretching is being done too aggressively. Or two, the muscle/tissue being stretched does not need to be stretched and the stretching could be exacerbating the issue.

Finally, what is the severity of the injury? Is there swelling or bruising? Does the injury require any assistive devices or bracing? If the answer is Yes to any of these then stretching is likely not advised…at least within the first week or two from the injury. Further guidance with a more severe injury is certainly in order.

Other questions related to stretching include:

• How long to stretch for
• Static holds vs bouncing
• How often

As you may have guessed it, the answer to these are it depends. Again, what is injured, what activities are you looking to return to doing? These answers guide the prior questions.

So, the bottom line is stretching may be helpful BUT having proper guidance after an injury is important. You will want to learn more about what is wrong and how best to heal the injury or issue. In that way you don’t end of making the injury worse or prolonging the suffering.

If you have been stretching without relief for more than 2 weeks, it is time for professional help. Seek medical help to properly and speedily heal from any injury. Plus learn whether to stretch or not to stretch for an injury.

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