Excessive Stretching of a Muscle

You’ve probably heard countless fitness instructors urging you to bend, reach, lengthen and stretch your tense and tight muscles. But just like most things in life, too much of a good thing can turn into a bad thing. So while a reasonable amount of gentle stretching before and after a workout can help mollify your overworked muscles, excessive stretching will only lead to injury.

Muscle Strain

• Stretching a muscle too far or too quickly can result in a muscle strain. When this injury occurs, the muscle fibers actually tear. Typically, this tear occurs near the end of a muscle where it attaches to a ligament. Sometimes, though, the fibers can tear lengthwise along the muscle. Muscle sprains can also happen to tendons, the elastic tissues that connect muscles to bones. A sharp pain typically occurs at the time of a muscle or tendon strain. The area might become swollen or bruised, and you might have difficulty using the weakened muscle.

Sprain vs. Strain

• The terms “sprain” and “strain” are often used interchangeably -- although they are actually two different injuries. While a strain involves tearing of muscle fibers, a sprain actually involves excessive stretching or tearing of a ligament. Ligaments are tough elastic fibers that connect bones to one another. Typically, sprains will not occur as a result of excessive muscle stretching. They generally occur when excessive stress is placed on a joint.

Muscle Instability

• Excessively stretching your muscles can also lead to permanent overstretching of the tendons that connect your muscles to your bones. Although these fibers are elastic and flexible, too much tugging and pulling can eventually loosen them. Tendons not only serve as connective tissue, but also help stabilize the muscles as they move. This stabilization is impaired when the tendons become too loose.

Prevention

• Muscles and tendons have a natural tendency to protect themselves against excessive stretching; it’s called the neural reflex arc. When the muscle stretches, receptor nerves send a message to the central nervous system. When the CNS gets the message, it automatically contracts the muscle in response to the stretch. But if the stretch remains consistent for a few seconds, the muscle eventually relaxes and the stretch can be increased. Paying attention to your body’s natural response is the easiest way to prevent muscle-stretching injuries. Stretch slowly and only increase the stretch every few seconds. If you experience unusual pain or discomfort, stop stretching and relax for a few moments before attempting another stretch.