Stiff, Sore and Still Stretching? Let’s Rethink That Plan…

Stephen Lunt
Jul 11
4 min read

Let’s get honest about what your body really needs

We’ve all been there. You wake up with a stiff back, a dodgy shoulder or hips that feel like they’ve been welded shut. Naturally, the first instinct is to stretch. Surely if it feels tight, it must need lengthening, right?

Not so fast.

What if I told you that your tight hamstring might actually be weak? That your stiff hip could be screaming for strength, not another round of pigeon pose?

In this post, we’re diving into one of the most misunderstood questions in injury rehab and performance:

"Do I need to stretch this… or strengthen it?"

The "Tight vs Weak" Confusion

First things first – tightness doesn’t always equal shortness.

What you feel as tight could be:

A muscle that’s overstretched and weak, not short
A joint that’s unstable, making the muscles around it tighten up to protect you
Or yes, a muscle that’s genuinely shortened and needs a good old-fashioned stretch

The catch?

You can’t solve all three problems with the same solution.That’s why the classic “more stretching = better” approach often gets people nowhere. Or worse – keeps them stuck in a loop of temporary relief followed by recurring pain.

A Quick Analogy: The Tug of War

Imagine your body as a game of tug of war.If one side (say, your hamstrings) feels tight, it might be because:

They're pulling too hard (they're overactive/short)
They're being pulled on too hard (they're overstretched/weak)
The other side (quads/hip flexors) isn't pulling enough (they're weak or lazy)

Stretching in all three situations gives you very different results. Sometimes it helps. Other times it makes things worse.

Case Study: Tight Hamstrings

This one comes up a lot.

Most people tell me their hamstrings are tight. But when I test them? They’ve got decent length.

So why the tight feeling?

➡ Often, it’s because their glutes are underactive

➡ Their hamstrings are doing too much, trying to stabilise the pelvis or protect a dodgy back

➡ And they’re weak when tested in a loaded or lengthened position

In this case: Stretching those hamstrings might offer temporary relief... but long-term progress comes from strengthening them — especially in the positions where they feel “tight.” Think RDLs, Nordic curls, back extensions, bridges marches – or even walking lunges with a pause and bulgarian split squats.

The feedback I often get from clients is:“I’ve stretched it for months – it feels better for five minutes then goes straight back.”That’s your cue to stop pulling at it and start strengthening it.

Another Common One: Tight Hip Flexors

Hip flexors get a bad rap, especially if you sit at a desk all day or hammer the bike.

People love to stretch them, lie across foam rollers or book in for deep tissue work. And yes — sometimes, they are tight from prolonged sitting. But more often?

They’re weak.They’ve been doing nothing for hours, then suddenly you ask them to spring into action during a run a Hyrox Sim or to dart around the padel court.

The solution? Try strengthening at length.

Think:

Front-foot elevated split squats
Standing leg lifts
Banded psoas marches
Seated Thomas Test

These work the hip flexors through range — not just stretch them, but teach them to control that length.

What About the “Stiff Back” Crowd?

Another classic example: the stiff lower back.

It’s not unusual for people to feel like they need to constantly stretch their lumbar spine, do child’s pose after child’s pose, or crack their own back against a foam roller.

But again – what we often find is:

Lack of core control
Weak glutes or hips
Lack of movement elsewhere (like the thoracic spine or even the ankles)

So the back stiffens up to provide stability in a system that’s got none.

The fix? Not endless twisting and back-bending. But better control of the trunk through loaded carries, anti-rotation work and plank variations or simple things like tempo squats and deadlifts with good form.

It’s Not Just Legs and Backs Either...

Shoulders are another classic area. That constant tightness in the neck and upper traps?

That’s often the result of weaker, lazy muscles lower down — like your lower traps or serratus anterior.

You can stretch your neck until the cows come home. But unless you teach the rest of your shoulder complex to do its job, those tight traps will keep chirping up.

Add in some face pulls, banded overhead presses and scapula control work – and suddenly, the “tightness” starts to fade without a single neck stretch in sight.

Strength Training IS Mobility Work

Let me say this loud and clear:

Strength training through full range of motion is one of the best ways to gain AND keep mobility.

Gone are the days of separating “mobility work” and “strength training.”In reality, they’re two sides of the same coin.

Try a deep goblet squat with a pause at the bottom – that’s mobility. Try a Romanian deadlift with tempo – that’s length and control. Try an overhead press with a pause – that’s building strength and mobility at the same time.

Want to move better and feel looser long-term? Load your mobility. Don’t just lunge and hope for the best.

Final Thought: You’re Not Broken

Tightness isn’t a death sentence. It’s just your body’s way of telling you something’s not quite right — and asking for a better strategy.

And more often than not? That strategy isn’t just stretching harder. It’s moving smarter.

Strengthening smarter. Loading the system, not babying it.

You’re allowed to enjoy stretching if it feels nice. But if you’re relying on it to “fix” a problem and it’s not doing the job, it’s probably time to dig deeper.

Because the truth is: Long-term change doesn’t come from the stretch that makes you feel better in the moment. It comes from the reps, the loading, the control – the stuff that builds resilience, not just range.

Want Help Figuring Out What You Need?

If your hips, hamstrings or back feel like they’ve aged a decade overnight — and stretching just isn’t cutting it — let’s chat.

Or follow me on Instagram @RestoreRehabAndPerformance for movement wins, smarter rehab tips.