Stretching for joints & tendons: More flexibility isn’t always the answer
- annie8902
- 2 hours ago
- 4 min read
Stretching can feel good but isn't always the answer to solving our aches and pains
Ladies, if you’re in your 40s and approaching peri-menopause, you’ve probably noticed a multitude of changes in your body — maybe your joints feel stiffer, less flexibility generally or you’re recovering slower after exercise? It’s common to think, "I just need to stretch more!" But, here’s something you may not have considered: excessive stretching alone of joints and tendons might not always be the best solution. In fact, it could lead to hyper-flexibility and unstable joints, making certain issues worse instead of better. and treatment approaches. Here we’ll break down the differences, explain how to recognise each one, and discuss how physiotherapy and sports therapy can help.
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Why Stretching Isn’t Always the Answer
Our joints are kept strong and stable by a combination of passive structures like ligaments and joint capsules and active structures, our muscles and tendons. All of these structures are made up of protein rich collagen fibres. As oestrogen levels begin to decline during perimenopause, collagen becomes less efficient at providing support. This can lead to joint laxity—meaning your joints may already be moving more than they should. If you’re constantly stretching to increase flexibility without also strengthening, you could be encouraging hypermobility (excessive joint movement), which puts you at higher risk for:
Joint instability (feeling "loose" or prone to giving way)
Increased wear and tear on cartilage (hello, future osteoarthritis!)
Tendon overuse injuries (because lax and weak muscles tendons can’t stabilise joints effectively)
Hyper- Flexibility & Stretching
You might think, "But flexibility is good, right?" Not always! There’s a big difference between muscle flexibility (which helps movement) and joint/tendon laxity (which reduces stability). If your joints are already mobile, adding more passive stretching (like long-held yoga poses or aggressive stretching routines) can make them too mobile, forcing your muscles to work harder just to keep you stable. This is compounded when the muscles are not strengthened enough to provide the active support the joints desperately need.
When Stretching Can Actually Be Harmful
Certain types of stretching—especially static, prolonged stretches—can be counterproductive if your joints are already naturally mobile with weaker muscles. Here are some specific scenarios where stretching may do more harm than good:
If you have naurally hypermobile Joints
Do your elbows or knees bend backward slightly? Can you easily place your palms flat on the floor without warming up? These are signs of natural hypermobility. Stretching further can worsen joint instability.
If you have a history of joint pain or injuries
For example, if you’ve had shoulder dislocations or knee ligament sprains, aggressive stretching (like behind-the-neck shoulder stretches or deep lunges) may increase reinjury risk.
If you feel "loose" sfter stretching
A stretch should feel like a gentle release, not like your joint is "hanging." If your knee feels unstable after a hamstring stretch or your shoulder feels "unlocked," you’re likely overstretching ligaments.
What Should You Do Instead of Stretching?
As with many things in life, the key is balance—mobility plus strength. Here’s how:
Focus on dynamic stretching
Instead of holding static stretches for long periods, try controlled, movement-based stretches (like leg swings or arm circles). These warm up muscles without overstretching ligaments.
Example: Before a workout, swap a static hamstring stretch (toe touches) for leg swings (forward and sideways). This warms up the muscle dynamically while protecting the knee joint.
Strengthen around the joints
Resistance training (bands, weights, bodyweight exercises) appropriately loading tendons and muscles helps them support joints. Think squats, lunges, and rotator cuff exercises—not just flexibility.
Example: If your shoulders feel loose, replace overhead stretches with band pull-aparts or resisted shoulder rotations to build stability
Prioritise stability work
Exercises like single-leg balances, Pilates, or tai chi improve proprioception (your body’s awareness of joint position), reducing injury risk.
Example: If your ankles feel weak, try single-leg stands (progress to doing it on a cushion for extra challenge) instead of aggressive calf stretches hanging off the edges of the bottom stair.
Listen to your body
If a stretch feels unstable (like your knee or shoulder is "hanging" loosely), stop! Or if your symptoms worsen after stretching. That’s a sign you’re stretching ligaments, not muscles.
" The key to feeling better is addressing both strength AND mobility.
When to Avoid Stretching Altogether !
❌ Acute Inflammation (Redness, Heat, Sharp Pain)
If your tendon or joint is swollen or extremely tender, stretching can make it worse. Focus on:
Rest (avoid aggravating movements)
Support ( taping or splinting )
Ice (10-15 mins to reduce swelling)
Isometric Holds (e.g., gently pressing your foot down for Achilles pain without moving)
❌ Severe or Degenerative Tendinopathy
Often soft tissue pain that has become chronic, nagging you for months, more likely needs controlled loading, not stretching. A physiotherapist can guide you with a progressive strengthening plan. DON'T blitz it in the gym as too much load too soon will overwhelm and lead to unhappy joints and tendons.
Conclusion
Ladies, your 40s are a time to protect your joints, not just mobilise them. While stretching feels good, strength and stability are your new best friends. If you’re dealing with stiffness, try warming up with movement, strengthening supporting muscles, and avoiding overstretching already-lax joints.
Want a personalised plan? Book a session with a physiotherapist who understands peri-menopause changes.
Stay strong, stay stable, and move well! 💪
Need Help? Book an assessment with our physiotherapy or sports injury team to get a clear diagnosis and a personalised recovery plan.