How do I avoid injury when doing directed stretching for muscle pain?

The one thing you don't want to do with directed stretching is cause additional injury or trauma. Don't start directed stretching until you can do it without severe stabbing or shooting pain. It is vital not to cause any injury, so a gradual, slow, and steady approach is the way to begin. Fast, jerky, or bouncing motions may provide some relief, but in the long run they can do more harm than good.

As with any form of stretching it is prudent to perform the stretch properly to avoid injury. Proper stretching should include the following:

• Perform slowly
• Do not over stretch
• Avoid bouncing at the end range of motion
• Be sure to be relaxed while stretching
• Avoid extreme ranges of joint motion
• Limit holding the stretch to 45 seconds or less