What happens if you overstretch

That's not all. Crouchelli agrees. So, what can you do to protect yourself from tight muscles, pulled muscles, and joint and muscle damage?

Easy: Stretch before and after a workout. Both experts recommend stretching dynamically before a workout and stretching statically after a workout. These are stretches that incorporate movement, whereas static stretching is when you hold a stretch position. Even though stretching before and after a workout is a good rule of thumb, Joi says it's more important to listen to your body while you do any kind of movement.

Some days you might need a combination of both dynamic and static stretches, other days, you might need just one or the other. Eventually, your muscles will pull on your joints and trigger significant pain and discomfort. Your Risk for Injury Increases When the mobility of your joints and muscles become limited, your chances of sustaining an injury will automatically increase. According to the University of Rochester , start your stretch slowly until you reach a point of muscle tension and then hold it for up to 20 seconds.

You are overstretching and potentially injuring yourself. Another indication of overstretching, according to the Massachusetts Institute of Technology MIT , is feeling sore the day after you stretched. If you feel sore the day after stretching, MIT suggests reducing the intensity of some or all of your stretches. Sometimes during a stretching routine , but more likely while engaged in a workout or playing a sport, overstretching may appear in the form of a strain or a sprain :.

The first thing to do if you think you have a strain or a sprain is to stop the activity you were doing when you experienced the injury, and rest.

This is the first step of the well-known R. If, after a few days of following R. You might need a cast, or, if you have a tear , surgery may be recommended. Since overstretching is caused by pushing muscles, tendons, and ligaments beyond their normal limits, the best way to avoid overstretching is to stay within your capacity for flexibility.

You can reduce your risk of overstretching by warming up completely before playing a sport or beginning any other workout. To avoid overstretching or pushing your range of motion beyond your capability for flexibility take steps, such as:.

Static stretches, on the other hand, are single positions that you hold in place for a period of time, such as toe touches. These are best saved for the cool-down period, when your muscles are loose, flexible, and able to provide a full range of motion and endurance for holding a tense position. So, how do you avoid the dangers of overstretching your muscles? Remember, pushing yourself means only going as far as feeling tension within your muscles, not pain.