Stretch It Out: Recovery-Focused Stretching for Common Gym Injuries

We’ve all been there – one rep too many, rushed warm-up, or poor form under fatigue – and suddenly you’re dealing with a niggle, strain, or full-blown gym injury.

The good news? With the right approach, stretching can be a powerful tool in your recovery kit. While it won’t fix everything, it can improve mobility, reduce tension, and help prevent future flare-ups.

Here’s a practical guide to stretching routines designed to support some of the most common gym injuries – and help you get back to training pain-free.

⚠️ Important Note:

These stretches are for mild injuries, tightness, or overuse symptoms. If you’re dealing with sharp pain, swelling, or anything persistent, see a physio or health professional before diving into DIY rehab.

🔹 1. Lower Back Strain

Often caused by poor deadlift or squat form, or simply overloading too fast.

🔁 Stretching Routine:

⏱ Do daily | Hold each stretch for 30 seconds | Repeat 2–3 rounds

• Child’s Pose
  Gently stretches the spine and relieves lower back tension.

• Cat-Cow Stretch
  Improves spinal mobility and encourages blood flow.

• Knees-to-Chest Stretch
  Great for decompressing the lower spine and relieving pressure.

• Piriformis Stretch 
  Loosens tight glutes and hips, which can pull on the lower back.

💡 Bonus Tip: Combine this with gentle core activation (think bird-dogs and dead bugs) to rebuild stability.

🔹 2. Tight Shoulders / Shoulder Impingement

Usually from poor pressing form, lack of scapular control, or overtraining the front delts.

🔁 Stretching Routine:

⏱ Do post-workout or daily | Hold each stretch for 20–30 seconds

• Doorway Pec Stretch
  Opens up the chest and reduces anterior shoulder tension.

• Sleeper Stretch
  Targets the posterior capsule – great if internal rotation is restricted.

• Thread the Needle
  Loosens up the upper back and rear delts.

• Banded Shoulder Dislocations (Light Resistance Band)
  Dynamic stretch to improve shoulder mobility through a full range.

💡 Bonus Tip: Add thoracic spine mobility work to improve overhead range and reduce pressure on the shoulders.

🔹 3. Knee Pain (Runner’s Knee / Patellar Tendonitis)

Common in lifters who go heavy on squats, leg press, or plyo work without adequate mobility or recovery.

🔁 Stretching Routine:

⏱ 3–4x a week | Hold each stretch for 30 seconds | Perform 2 rounds

• Standing Quad Stretch
  Loosens the front of the thigh, which can pull on the patella.

• Calf Stretch (Wall or Slant Board)
  Often overlooked – tight calves = poor squat mechanics.

• Hip Flexor Stretch
  Alleviates anterior chain tension and improves hip extension.

• Glute Stretch 
  Activates and lengthens the posterior chain to improve knee tracking.

💡 Bonus Tip: Foam rolling quads and IT bands before these stretches can enhance the benefits.

🔹 4. Elbow Tendonitis (Golfer’s or Tennis Elbow)

A common overuse injury from pulling and pressing – especially with poor wrist alignment.

🔁 Stretching Routine:

⏱ Daily or post-training | Hold each stretch for 15–20 seconds

• Wrist Flexor Stretch
  Palm out, fingers down – gently pull back on the hand.

• Wrist Extensor Stretch
  Palm in, fingers down – great for tennis elbow symptoms.

• Forearm Massage (Lacrosse Ball or Foam Roller)
  Helps release deep tension in the muscle bellies.

• Bicep and Tricep Stretch
  Keeps elbow movement fluid and reduces upper arm tension.

💡 Bonus Tip: Pair with light grip-strengthening exercises like rice digs or wrist curls (once pain subsides).

🧃 Recovery Stack Recommendations

Stretching is just one part of the puzzle. To speed up recovery and get you back in the gym sooner, your body needs the right internal support too.

Here’s what we recommend:

• Magnesium – Helps relax tight muscles and prevent cramping.

• Collagen Peptides – Supports joint, tendon, and ligament health.

• Turmeric + Curcumin – Natural anti-inflammatory support.

• Whey Protein Isolate – Fuels muscle repair and prevents breakdown.

• Electrolyte Hydration – Keeps muscles firing and flushes out toxins post-workout.

👉 Browse our full Recovery Range here and give your body the support it deserves.

Final Thoughts

You train hard – but recovery is just as important. Whether you’re dealing with a mild strain, some DOMS that won’t quit, or a nagging overuse injury, a simple stretching routine can make all the difference.

Take 10 minutes a day, stay consistent, and support your body with quality nutrition and supplements. Your future pain-free self will thank you.

Train smart. Stretch often. Recover like a pro.

Need a custom supplement stack for your injury recovery? Reach out to our team – we’re here to help you move better and feel stronger 💪