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In this episode, Dr. Blake Derrick of Calhoun Spine Care and Wellness Center tackles one of the most common misconceptions in health and fitness: that stretching is always beneficial. Most of us were taught to stretch first and ask questions later, but the reality is more nuanced than that.
Dr. Derrick walks through the specific stretching mistakes that can make pain worse, delay healing, or even cause new injuries. Whether you are dealing with back pain, tight muscles, or recovering from an injury, this episode will change how you think about your stretching routine.
Tune in to learn what to do instead, and how to stretch smarter so your body can actually heal and move better over time.
Hey there, and welcome back. I’m Doctor Blake Derrick, and you’re listening to the Calhoun Spine Care and Wellness Center podcast. If you’re joining us here in Calhoun, Georgia, or anywhere else tuning in today, I’m really glad you’re here.
So today we’re talking about something that surprises a lot of people. We’re talking about stretching. Now, most of us grew up being told to stretch. Stretch before you exercise. Stretch when you wake up. Stretch when something hurts. And look, stretching is generally a good thing. But here’s the deal… there are some really common mistakes people make when they stretch, and those mistakes can actually make your pain worse. Not better. Worse. So let’s get into it.
The first big mistake I see all the time is stretching a muscle that’s actually guarding. Here’s what I mean by that. When you have a joint that’s not moving the way it should, the muscles around it will tighten up to protect it. Your body does this on purpose. It’s a protective response. Now, if you feel that tightness and you think, I just need to stretch this out, you go in and you force that muscle to lengthen… you’re actually working against your body’s protection system. That muscle is tight for a reason. Stretching it hard can irritate the area even more, and you end up feeling worse a day or two later wondering what happened. The fix here isn’t always more stretching. Sometimes it’s addressing the underlying joint problem first, so the muscle doesn’t feel like it needs to guard anymore.
Now here’s the second mistake, and this one is really common. People stretch too aggressively when they’re in pain. I understand the instinct. Something feels tight, so you think you need to really dig in and force that stretch to get relief. But when tissues are already inflamed or irritated, aggressive stretching is like poking a bruise. You’re adding stress to something that’s already under stress. A good stretch should feel like a gentle pull, not sharp, not burning, not a searing sensation. If you’re wincing during a stretch, that’s your body telling you to back off.
The third one is stretching cold muscles. And I don’t just mean temperature cold, I mean muscles that haven’t been warmed up at all. A lot of people roll out of bed in the morning and immediately start bending forward trying to touch their toes. Your tissues have been still for hours. They need a little time to warm up and get moving before you put that kind of demand on them. A short walk, even just five minutes, or some gentle movement first makes a huge difference.
So what can you start doing today? First, pay attention to how your body responds after you stretch. If you feel better, great. If you feel more sore or stiff the next day, that’s a signal to dial it back. Second, think about gentle and slow rather than deep and forced. Hold stretches for twenty to thirty seconds with light pressure. No bouncing, no forcing. And third, if something has been tight or achy for more than a week or two, don’t just keep stretching and hoping it goes away. There might be something structural going on that stretching alone won’t fix.
That’s actually the perfect time to come see us. At Calhoun Spine Care and Wellness Center, we look at the whole picture. We figure out why your muscles are tight, why you’re hurting, and what your body actually needs to feel better. Sometimes that’s chiropractic care. Sometimes it’s specific therapeutic exercises. Sometimes it’s a combination. But we want to make sure you’re not accidentally doing things that are slowing down your recovery.
If you’ve been stretching and things just aren’t getting better, or if you’re dealing with pain that keeps coming back, give us a call or stop by. We’re right here in Calhoun, and we’d love to help you out.
Thanks so much for listening today. I hope this gave you something useful to think about. This is Doctor Blake Derrick with Calhoun Spine Care and Wellness Center, reminding you that taking care of your spine is one of the best things you can do for your overall health. We’ll see you next time.
