Why Stretching Is Not Helping You: Focus on Strength Through Range of Motion for Real Results

Stretching has long been promoted as a key component of fitness routines, aimed at improving flexibility, reducing injury risk, and enhancing overall performance. However, if you’ve been diligently stretching without seeing significant improvements in your flexibility or pain relief, it’s time to reconsider your approach. In this blog, we’ll explore why traditional stretching might not be delivering the results you expect and why building strength through a full range of motion is crucial for both flexibility and injury prevention.

Introduction

For years, stretching has been touted as essential for maintaining flexibility and preventing injuries. But recent insights suggest that while stretching has some benefits, it’s not the be-all and end-all for flexibility or injury prevention. In fact, research shows that stretching may reduce injury risk by only about 4%, whereas being weak can increase injury risk by a staggering 70%. This data highlights the importance of strength, particularly through a full range of motion, as a more effective strategy for improving flexibility and safeguarding against injury.

Strength Through Range of Motion Is Key

One of the most effective ways to improve flexibility and reduce injury risk is to focus on building strength through your full range of motion. This means engaging in exercises that not only stretch your muscles but also strengthen them as they move through their full capacity. Strength training helps stabilize your joints, allowing your muscles to function properly without unnecessary tension. By improving strength across the range of motion, you enable your body to maintain flexibility in a controlled and safe manner, ultimately reducing the likelihood of injury.

Stretching Alone Isn’t Enough

Traditional stretching often focuses solely on lengthening the muscles, which can provide temporary relief but does not address underlying issues that may contribute to tightness or discomfort. Without strengthening the muscles, particularly in their lengthened positions, you might be setting yourself up for increased risk of injury. Instead of relying solely on stretching, incorporate strength exercises that challenge your muscles at various lengths. This approach not only improves flexibility but also enhances muscle function, joint stability, and overall performance.

Flexibility Is More Than Just Stretching

Flexibility is not just about how far you can stretch—it’s about how well your body can control movement through a range of motion. This is where strength comes into play. When you build strength at the end ranges of motion, your muscles and joints become better equipped to handle the demands placed on them, reducing the likelihood of strains, sprains, and other injuries. Exercises like controlled eccentrics, where you slowly lower weights, or exercises that challenge your muscles in extended positions, are excellent ways to build strength and flexibility simultaneously.

The Importance of Strength in Injury Prevention

The Importance of Strength in Injury Prevention

As mentioned earlier, stretching alone may reduce your injury risk by a mere 4%, while being weak can increase your injury risk by up to 70%. This stark contrast underscores the critical role that strength plays in injury prevention. Weak muscles and joints are more susceptible to damage, especially during dynamic or unpredictable movements. By focusing on strengthening exercises that work through a full range of motion, you can significantly bolster your body’s ability to withstand physical stress, maintain flexibility, and stay injury-free.

FAQ Section

Frequently Asked Questions:

Can stretching still be beneficial in my routine?

A: Yes, stretching can still be beneficial, particularly when used as part of a comprehensive fitness program that includes strength training. Stretching can help maintain flexibility, reduce muscle tension, and promote relaxation. However, to achieve the best results, pair stretching with exercises that build strength through a full range of motion. This combination will provide more significant and lasting improvements in both flexibility and overall function.

What are some examples of strength-through-range-of-motion exercises?

A: Some effective exercises include controlled eccentric movements like slow lowering during a squat, Romanian deadlifts, or split squats. Additionally, movements like deep lunges, yoga poses that engage muscles while stretching (e.g., Warrior II), and Pilates exercises that focus on lengthening and strengthening muscles simultaneously can be highly beneficial.

How can I improve flexibility without overstretching?

A: To improve flexibility without overstretching, focus on exercises that combine strength and mobility. Movements like resistance band exercises, PNF (proprioceptive neuromuscular facilitation) stretching, and functional training that includes dynamic stretches and strength components are great ways to enhance flexibility safely and effectively.

Conclusion and Call-To-Action

In conclusion, while stretching has its place in a well-rounded fitness routine, it may not be the most effective approach for improving flexibility or preventing injury on its own. By prioritizing strength through a full range of motion, you can achieve greater benefits, including improved flexibility, better joint stability, and a significantly reduced risk of injury. If you’re frustrated with your current results from stretching alone, consider shifting your focus to strength training and mobility work. For personalized guidance on how to integrate these strategies into your routine, consult with a physical therapist or fitness professional who can help you build a program tailored to your needs.

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Author

Dr. Cameron Moore

PT, DPT, FAAOMPT, CSCS, Dip. Osteopractic

Helping active people STAY active

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Dr. Kelsey Houston
PT, DPT, CERT. CN

Dr. Kelsey Houston is a dedicated and skilled physical therapist with a passion for promoting health and wellness. Originally from Damascus, OR, she pursued her graduate education in Arizona, earning a Doctor of Physical Therapy degree from Franklin Pierce University. Throughout her academic career, she honed a strong foundation in evidence-based clinical practice, patient-centered care, and rehabilitation techniques.

Dr. Houston also brings a background in athletics, particularly competitive soccer, which has fueled her dedication to sports rehabilitation and orthopedics. She earned a degree in Clinical Health Sciences from Portland State University, further deepening her knowledge of the human body and its movement mechanics. Her clinical experience spans a wide variety of settings, including outpatient clinics, hospitals, and rehabilitation centers, where she has worked with patients of all ages and backgrounds.

With a particular focus on orthopedics and sports rehabilitation, Dr. Houston is committed to helping patients recover from injuries, manage chronic conditions, and return to active lifestyles. She takes a patient-centered approach, using her expertise to help individuals improve their quality of life.

Outside of her professional work, Dr. Houston values maintaining an active lifestyle and enjoys hiking, running, and spending time with friends and family.

Dr. Kelseys Credentials 

  • Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Certified Dry Needling (Cert. DN)

Dr. Khristian McGinley, PT, DPT Cert. DN

therapy in pregnancy

Dr. Khristian McGinley, physical therapist, grew up here in Phoenix, as a competitive softball player with a longtime passion for health and wellness. After sustaining an elbow injury in high school and attending PT herself, she knew that she wanted to pursue a career helping people recover from injuries and getting back to doing what they love. She eventually received her B.S in Nutritional Sciences from the University of Arizona in 2013, then earned her Doctorate in Physical Therapy from Franklin Pierce University in 2017.

Dr. McGinley began her career with a passion in pediatrics and orthopedics, undergoing coursework to treat diagnoses such as torticollis, developmental delay, and toe walking. She also became certified in Dry Needling in 2017, and since then has been additionally trained in Dry Needling for Pelvic Rehabilitation. After the challenging birth of her first child, she developed a passion for treating the pregnant and postpartum population. She became specialty training in Pelvic Floor Rehabilitation in 2021 and since then has focused her practice on helping moms achieve pain free pregnancy, peaceful childbirth, and complete postpartum recovery. She specializes in diagnoses such as urinary incontinence, diastases recti, pelvic organ prolapse, and pelvic pain.

Outside of the clinic, Dr. McGinley enjoys hiking, running, camping, weight lifting, and playing slow pitch softball. She loves spending as much time as she can outside with her husband and two children.

Dr. Khristian McGinley’s Credentials:

  • ​Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Certified Dry Needling (Cert. DN)
  • Specialty-trained in Pelvic Floor Therapy

Renée Ruchala - CSCS

Renée Ruchala, Strength and Conditioning Specialist grew up in Chicago, IL. Growing up as a dancer, she developed a deep passion for fitness, sports, and health. After hitting a plateau in her ballet, she realized the benefits of strength training for dancers and all athletes. She knew she wanted to pursue a career in coaching athletes. 


She earned her Bachelor’s degree in Exercise Science from Grand Canyon University in 2023. Renée was a sports performance intern at the University of Utah, Arizona State University, and Grand Canyon University. She worked alongside collegiate strength and conditioning coaches with both men’s and women’s Olympic sports teams in the weight room. 


In addition to sports performance, Renée is also a professional dancer with the Arizona Rattlers Indoor Football Team and a Coach at F45 Training GSQ.


Renée’s Certifications:

  • Certified Strengthen and Condition Specialist (CSCS) 

Dr. Cameron Moore, PT, DPT, FAAOMPT, CSCS, Dip. Osteopractic

skilled thrapist

Dr. Cameron Moore, physical therapist and co-owner, has always been very active with sports and activities starting with competitive motocross racing up to a semi-professional level and being a scholarship athlete in track and field competing at the division 1 level in college at Eastern Washington University in the triple jump. Cameron became interested in the profession of physical therapy after having knee surgery in high school and seeing the inter-workings of the profession. He pursued his bachelors degree in Exercise Science before moving to Phoenix to earn his Doctor of Physical Therapy (DPT) from Franklin Pierce University.

He then began specialization courses for spinal manipulation (Spinal Manipulation Institute) and dry needling (Dry Needling Institute). This lead Cameron in to becoming a Fellow of the American Academy of Manual Physical Therapist (FAAOMPT) through the American Academy of Manipulative Therapy (AAMT) and earned a Diploma of Osteopractic®, a distinction and training that only a small percentage of physical therapist have completed.

Dr. Moore continues to be very involved with motocross riding, Crossfit®, Olympic weight lifting, running and an overall active lifestyle with his Wife (Michelle) and their Vizsla (Parker).

Dr. Cameron Moore’s Credentials

  • Doctor of Physical Therapy (DPT)
  • Certified in Dry Needling (Cert DN)
  • Certified in Spinal Manipulation (Cert SMT)
  • Certified Strength and Conditioning Specialist (CSCS)
  • Diploma in Osteopractic® (Dip Osteopractic)
  • Fellow Of The American Academy Of Manual Physical Therapist (FAAOMPT)
  • American Academy of Manipulative Therapy Fellow (AAMT)
  • Crossfit® Level 1 Certified (CF-L1)
  • Crossfit® Mobility Certified
  • USA Track and Field Level 1 Coach

Dr. Michelle Moore, PT, DPT FAAOMPT, Dip. Osteopractic

weightlifting in physical therapy

Dr. Michelle Moore, physical therapist and co-owner, grew up as a competitive gymnast and developed a passion for healthy living from a young age. Her collegiate studies in Health Education at the University of Wisconsin-La Crosse and athletic background influenced her to combine her passions and pursue a career in physical therapy. She earned a Doctorate in Physical Therapy from Franklin Pierce University in 2013.

Dr. Moore continued her educational pathway through the American Academy of Manipulative Therapy where she earned her Diploma Osteopractic® (Dip. Osteopractic) and became Certified in Dry Needling (Cert. DN), and Spinal Manipulative Therapy (Cert. SMT). From 2016-2017 Dr. Moore completed the rigorous coursework to become a Fellow of the American Academy of Orthopedic Manual Physical Therapy (FAAOMPT), a distinction held by only a fraction of the profession.

Dr. Moore’s special interests include treating active individuals and returning them to the activities that they love. In her spare time she enjoys Crossfit®, Olympic Weightlifting, mountain biking, hiking, and traveling with her husband, Cameron, and dog, Parker.

Dr. Michelle Moore’s Credentials:

  • ​Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Fellow of American Academy of Orthopedic Manual Physical Therapists (FAAOMPT)
  • Diploma in Osteopractic® (Dip. Osteopractic)
  • Certified Dry Needling (Cert. DN)
  • Certified Spinal Manipulative Therapy (Cert. SMT)
  • Crossfit® Mobility Certified