Should you stretch if it feels tight?

“Tightness” is a very common complaint I hear from new clients. While it might not be their primary issue, it’s often a part of the overall picture and something that typically bothers the individual considerably. Many will have already tried to address it with consistent stretching and report to me that “no matter how much I stretch _______________, it always tightens back up!” Frustrating!

Stretching a tight muscle should stretch it out, right? Right. However, that’s assuming that the cause of the tightness is actually shortened tissue. If stretching hasn’t solved the problem, chances are the tissue isn’t actually short. There are several different reasons why a muscle or tissue might feel tight and identifying the reason is key in choosing the right treatment. Allow me to explain.

We may feel “tight” as a result of any of the following reasons (or even a combo):

-The tissue is actually too long!

It’s overstretched and, in a sense, hanging on for dear life to support whatever it is meant to support. This means it is always on tension and thus may feel tight.

-The tissue is too weak.

This often coincides with being too long; but not always. A muscle that does not have the strength to do its job is always having to work at max capacity to do whatever you are asking it to do. This may make it feel tight.

-The tissue is over-active.

Sometimes muscles just won’t quit. This can happen for various reasons ranging from protective guarding to overall muscle imbalances. The muscle never gets to properly rest and thus may feel tight because it is always “on.”

-This tissue is truly too short.

This is the one that is most commonly assumed. If the tissue does not have enough length it might feel tight! Pretty simple.

So how does one determine the reason for their tightness? In all honesty, an expert PT’s assessment is the best way. Assessing your own tissues properly is tough because you need to be able to fully relax for the evaluation to offer clarity. Furthermore, differentiating between the above 4 things requires true skill and expertise.

As you can imagine, the treatment for each of the “tightness reasons” is vastly different.

-If the tissue is too long: Posture adjustments, taping, shortening exercises, or some combination of these.

-If the tissue is too weak: Strengthening! It needs to be done strategically as to not aggravate the area.

-If the tissue is over-active: This one can get a bit complicated. You first need to understand why the muscle feels the need to be over-active. Solve that, first and foremost. There are some “inhibition” techniques that can help along the way to get the muscle to release, which may or may not include manual therapies.

-If the tissue is short: Stretch it! Learning how to stretch it effectively is key here. A skilled PT can teach you how to insure optimal benefit.

So the next time you feel “tight,” don’t assume stretching is the answer. Give it a go, of course. However, if you don’t feel a change after a week of consistent daily stretching, then shortness is probably not the source of your problem and you need to seek out the true solution.