We might not generally think of the stretching as an activity that would cause a sports injury. It's not like those contact sports where injury is common, or even a high impact activity like running, where a lot of joint, bone and muscle issues could be problematic. But there's still a better way to stretch and a worse way, and not thinking about specific health issues related to stretching could lead to injury.

The Progressive Stretch

Those who are getting started in fitness training know that they should wade into a weight training or aerobic routine rather than jumping in head-first. Most of us would avoid putting our body into high stress situations without some kind of progressive, incremental plan. The same should be true of stretching. You want to start out easy, with controlled stretches that will not overly strain limbs or muscle groups. Then, build from that extended range of motion and gradually expand your stretch.

Warming Up

Yes, stretching itself is often considered a warm-up to even more intense activities, including those high impact activities like running, or anything else where body positioning is key. What warming up means in terms of stretching is that any minor activity that you can do first will help you avoid a stretching injury. That's because the body changes as you gradually ease into a fitness routine or workout session, adapting to the demands that are placed on it. The bottom line is: going slow will help your body adapt and respond, so the more warm-up you can do, the better. Try a few low impact activities, then get into stretching, and finish with the most intense part of your routine before getting into a cool down phase.

Slow Stretches

Along with warming up, experts recommend doing controlled stretching all the time. In other words, stretching movements should be slow and steady, precise and disciplined, rather than the kind of flailing, abrupt motions that can put a lot of pressure on joints and muscles. Take care not to inject too much emotion into any part of your fitness routine, including stretching, where too much unbridled enthusiasm can make your movements awkward and extreme. Paying attention to the way you stretch is critical for getting the most out of your stretching routine.

Recognize Limitations

During a stretch, your body will often tell you if you are stretching too far. You will feel a point of tension. Be sure not to push the boundaries excessively; instead, listen to your body and tailor your range of motion to that tension point.

Cooling Down

Not all fitness participants think about this, but a cooling down phase is equally important. Stretching is often best done after a workout, in addition to a quick pre-workout stretch. Part of cooling down is helping the heart rate to gradually decrease, and another part is working out any muscle issues that happened during the session.

Paying attention to these aspects of stretching will help you get the most benefits and avoid unfortunate injuries related to an activity that does have some impact on your limbs, joints and muscle groups.