Why Stretches Aren’t Reducing Your Pain

If you’ve ever wondered, “Why does my pain persist despite all the stretching I’m doing?”—you’re not alone. At our clinic, we’ve heard this countless times from patients dealing with pain. They’ve stuck to specific stretching routines, hoping to find relief, only to be left frustrated when the discomfort remains.

The truth is, pain is incredibly complex. While muscle tightness can contribute to pain, it’s rarely the sole cause. Other factors—like muscle weakness and joint mobility limitations—are often at play. Let’s dive into why stretching alone may not be solving your pain and what can be done instead.

1. Muscle Weakness Often Feels Like Tightness

It’s common for muscle weakness to create the sensation of tightness. Weak muscles often become shortened or “tight” in response to the extra stress placed on them due to lack of usage. While stretching might temporarily reduce this tight feeling, it fails to address the root cause of the issue: weakness. This is also why strength training can leave you feeling less tight than stretching alone, as lack of usage is often largely contributing to the sensation of tightness. If you contract your muscles through exercise, you will send blood to those muscles which will leave them feeling less tight. Another example could be if you are someone who feels more relief from something like a light walk or bike ride than a stretch!

In many cases, strengthening those muscles—especially through controlled eccentric loading (lengthening under tension)—can be far more effective than stretching. Research has shown that eccentric exercises can lengthen muscles better than static stretches, while also building strength and resilience.

For example, a runner with hamstring tightness might find that targeted hamstring strengthening exercises not only improve their flexibility but also resolve their pain. Stretching alone? It likely won’t have the same lasting impact.

A thorough assessment by a physical therapist is important in this case. If your PT finds shortened hamstrings and stops looking at the surrounding musculature for weakness, a large piece of the puzzle is being missed. You may get temporary relief from addressing a tight muscle through a stretch, but the muscle will return to being tight shortly after. 

2. Joint Mobility vs. Muscle Flexibility

Another overlooked culprit is joint mobility. Pain and stiffness in a joint can often be misinterpreted as tight muscles. However, stretching the surrounding muscles—even for months—would not even touch the problem of a lack of joint mobility. 

Joint mobility refers to how well a joint moves through its range of motion. Restrictions in joint mobility can cause compensatory stress on neighboring muscles and joints, leading to pain. Without addressing these joint-specific limitations, stretching becomes a Band-Aid solution that doesn’t tackle the deeper problem. 

While joint mobility may present similarly to muscular tightness, or even alongside muscle tightness, it cannot be solved through a simple stretch. Joint mobility restrictions are best addressed through specific joint mobilizations and mobility drills, a good PT can identify and prescribe the best treatment for your specific joint mobility restrictions. 

We may also see too much joint mobility, which can lead to compensatory tightness of the surrounding muscles which again, will not be solved with stretches. In these cases, focusing on strengthening the surrounding muscles and working on joint stability is key. A good PT will be able to analyze whether your joint is hypomobile or hypermobile and prescribe the appropriate intervention according to your specific deficits. 

Joint mobility is incredibly complicated and cannot simply be addressed with a stretch alone! First, your joints will need to be assessed for limited or excessive joint mobility and the appropriate interventions and exercises will need to be performed to address those joints. 

3. Pain Isn’t Always About the Site of Discomfort

Pain can also be a result of dysfunction in neighboring joints or muscles, not just the area that hurts. For example: Knee pain might stem from limited hip mobility, limited ankle mobility, nerve aggravation in the lower back, or weak glutes.

Stretching the painful area without addressing these contributing factors can leave you frustrated as to why there has not been improvement, however none of the causes in the example actually came from the area of pain. 

A good PT should absolutely assess the area of your pain. It would feel odd to come into PT for knee pain and have the PT look everywhere but the knee. However, if the PT stopped at the knee for the example above, they would be missing all possible causes for that knee pain. Sometimes there are multiple causes for pain, so all surrounding areas should be assessed. At Conquer Movement, we perform a joint by joint assessment of your body on the day of your initial evaluation, so you can leave with a clear understanding of what’s causing your pain and so we can develop a plan to address the root cause of your pain!

What Should You Do Instead?

If your stretching routine isn’t delivering the results you want, it’s time to try a more holistic approach:

• Strengthen Weak Muscles: Incorporate slow, controlled eccentric exercises to build strength and improve muscle length if that muscle is presenting as tight. 
• Address Joint Mobility: Work with a performance based physical therapist to identify and improve joint restrictions using targeted mobility drills or address excessive joint mobility via strengthening and stability drills. 
• Look Beyond the Painful Area: Consider the broader context of your movement patterns and how nearby joints and muscles might contribute to your discomfort.

How Do I Know It's Working?

When it comes to pain, one of the most common questions individuals ask is, “How do I know if this is working?” Pain is a complicated experience influenced by physical, emotional, and even social factors (more to come on the mental aspects of pain in future blog posts). As mentioned earlier, the site of your pain might not always be the true source of the problem and the problem could be caused by one of many of the aforementioned variables. This can make self-assessment difficult. This is where the concept of testing and re-testing becomes invaluable in gauging progress and ensuring the effectiveness of interventions. While we suggest working with a performance based PT for any injuries, this can also be an effective tool to use to measure your

own progress. This is not a PT specific method, it can be used by anyone from personal trainers to engineers, and most any healthcare professional. 

The ABA Framework for Test and Re-Test

The test and re-test method often follows an ABA format:

• A (Baseline Test): Start by measuring or assessing a specific mobility or strength metric. This might include the range of motion in a joint, the ability to perform a movement without pain, or the strength of a muscle group.
  
  
• B (Intervention): Introduce an intervention designed to address the identified issue. This could be a targeted mobility or strengthening exercise, manual therapy, or even a passive device such as a massage gun followed by active muscle contraction as discussed in the last blog.

• A (Re-Test): Reassess the same metric you measured initially to determine if there’s been any change in response to the intervention. This allows you to objectively evaluate whether the treatment was effective.
  
  

For example, let’s say you’re experiencing pain when squatting. Your physical therapist may ask you to squat to assess your baseline discomfort and range of motion (A). They may then guide you through a specific intervention, such as performing a hip mobility drill (B). Finally, they’ll have you squat again to compare your pain level and movement quality to the baseline (A).

This re-evaluation process helps determine whether the intervention is addressing the underlying issue or if adjustments are needed.

Testing and Re-Testing Yourself

You don’t always need a professional to test and re-test. Patients can incorporate this practice into their own self-care routines. For example:

1. Identify a movement or activity that’s challenging or painful (baseline test).
2. Perform an intervention, such as a mobility or strengthening exercise.
3. Reassess the movement or activity to see if it’s easier or less painful.

For instance, if bending forward to touch your toes feels stiff or painful, you might perform a hamstring lengthening through a movement such as an RDL or an active hip mobility exercise.

After completing the intervention, test the movement again to see if your range of motion has improved or if the discomfort has decreased.

The key is to stay consistent and intentional with your testing and interventions. Keep a journal or notes to track what works and what doesn’t. This not only empowers you to better understand your body but also provides valuable information to share with your physical therapist. We encourage testing and re-testing whether you are working with a PT or not, as this is one of the best ways to determine the effectiveness of your interventions. A great PT will consistently utilize this method as well to make sure they are accurate and on track with their interventions. 

The Role of Performance Based Physical Therapists

While self-assessment can be helpful, professional physical therapists bring an added layer of expertise. They are trained to identify subtle dysfunctions and movement patterns that may not be obvious. A skilled physical therapist will:

• Use precise testing methods/equipment/measurements to establish a clear baseline.
• Apply targeted, evidence-based interventions tailored to your specific needs.
• Continuously reassess and adjust their approach based on your response.

The best physical therapists don’t rely on cookie-cutter exercises or one-size-fits-all programs. Instead, they adopt a dynamic and flexible approach, constantly re-evaluating your progress to ensure that the interventions are effective.

For example, if a patient is dealing with shoulder pain, a physical therapist might start with a baseline test, such as measuring shoulder range of motion. After performing an intervention, such as a scapular stabilization exercise, they’ll re-test to determine if the movement has improved. If there’s no significant change, they’ll explore alternative interventions, such as addressing thoracic mobility or modifying the exercise technique.

Why Reassessing Matters

Pain can be deceptive. It’s not uncommon for people to feel improvement in one area, only to experience discomfort elsewhere as the body compensates. Regular reassessment helps catch these patterns early, preventing minor issues from becoming major problems.

Moreover, reassessment ensures that progress is measured objectively rather than relying solely on subjective perceptions. For instance, if you’ve been working on improving your knee function, re-testing your ability to perform a step-up or a lunge provides clear, actionable feedback on your progress. This kind of data can be incredibly motivating, reinforcing that your efforts are paying off.

Why to Reassess on Your Own

The test and re-test method isn’t just a tool for professionals; it’s also a way to empower patients to take an active role in their recovery. Understanding how to assess your own movements and apply simple interventions can:

• Build confidence in your ability to manage your pain.
• Help you recognize patterns and triggers for your symptoms.
• Encourage adherence to your rehabilitation program by demonstrating tangible results.

If you’re unsure where to start, ask your physical therapist to teach you a few simple tests and interventions that you can practice at home. For example, they might show you how to assess your ankle mobility or test the strength of your glutes. These small steps can make a big difference in your recovery journey.

Moving Beyond Pain

Ultimately, the goal of physical therapy isn’t just to reduce pain but to restore function, improve performance, and enhance quality of life. The test and re-test approach provides a clear roadmap for achieving these outcomes. By systematically evaluating what works and what doesn’t, you and your physical therapist can develop a highly personalized treatment plan that addresses your unique needs.

Whether you’re recovering from an injury, managing a chronic condition, or simply looking to move and feel better, embracing the practice of testing and re-testing is one of the best ways to ensure that you’re on the right track. And remember, you don’t have to navigate this journey alone. Partnering with a skilled physical therapist can provide the guidance and expertise you need to achieve your goals—and move beyond pain for good.

Find a Potential Culprit for Your Pain then Commit to Testing and Retesting Until that Pain Has Resolved

Pain is multifaceted, and so should be the approach to resolving it. Stretching can be a helpful tool for providing temporary relief, just like other recovery tools discussed in the previous blog, but it’s just one piece of the puzzle. By addressing muscle strength, joint mobility/stability, and functional movement patterns, you’ll be on your way to lasting relief and improved performance. You should prepare to be tested and retested or test-retest yourself on all of the aforementioned potential culprits for the foreseeable future. Test-restest and addressing all areas that may be contributing to pain should be part of your long term approach to pain free movement!

Here are two of our favorite banded mobility exercises (these should always be followed up with active exercises), find more on our YouTube!

Banded Hip Distraction

Banded Cervical Distraction

Ready to move beyond stretching and tackle the root cause of your pain? Schedule a free discovery call with us today and let’s discuss a plan tailored to your needs. At Conquer Movement, we perform a joint by joint assessment, assessing the area of pain and the surrounding areas while consistently performing testing and retesting!

Best, 

Dr. Kylie Miller PT, DPT

kylie@conquermovementpt.com