At Good Health Group Clinic Brighton , we often hear clients say, "I've been stretching my tight muscles, but they just won’t loosen up!" Recently, a viral social media post caught my attention, claiming that stretching makes muscle knots worse and that stretching fascia doesn’t work. The video compared stretching a muscle with trigger points to pulling on a knotted rubber band, it supposedly makes the knot even tighter. The post gained a lot of traction, with many people commenting, "No more stretching for me!" But is this really true? As a clinic that specialises in myotherapy, chiropractic care, and remedial therapy , our practitioners, myotherapist Ian Selvarajoo , chiropractor Dr. Tanja Nishibata , and remedial and dry needling therapist Sam Noh , understand that while stretching alone isn’t always the solution, dismissing it entirely is misleading. So, let’s explore what the science actually says about stretching, trigger points, and flexibility. What Are Trigger Points? Trigger points, commonly known as muscle knots , are hyperirritable spots in the muscle that can cause local and referred pain. They develop due to: Chronic overuse Repetitive strain Poor posture Stress and nervous system tension Inadequate recovery after workouts A muscle with trigger points is often tight but weak , contracted and stiff, yet lacking strength. This explains why simply stretching the muscle may not provide relief. Does Stretching Really Make Trigger Points Worse? The viral video suggested that stretching a tight muscle is counterproductive because it worsens the "knotting" effect. While this analogy may seem logical, the reality is more complex. In some cases, aggressive stretching can aggravate tight muscles, especially when: The muscle is in a highly contracted state (such as after prolonged stress or poor posture). The nervous system is hypersensitive , causing muscles to tighten further in response to a stretch. You hold static stretches for too long without first addressing the root cause of the tension. However, this does not mean stretching is inherently bad, it just needs to be done correctly . What Does the Science Say About Stretching and Trigger Points? Contrary to the claim that stretching is harmful, research shows that when performed properly, stretching can actually help alleviate muscle tightness and improve function . Stretching Increases Blood Flow and Oxygenation Studies have shown that stretching enhances circulation , reducing muscle ischemia (lack of oxygen), which is one of the primary causes of trigger points. Stretching Helps Regulate Muscle Tension When you stretch, you activate the Golgi tendon organs , which help relax overactive muscles and reduce excessive tension. Stretching Restores Functional Muscle Length Chronic muscle tightness can lead to adaptive shortening , making muscles more prone to pain and dysfunction. Stretching helps counteract this. How to Stretch the Right Way Without Making It Worse Instead of avoiding stretching altogether, here’s how to incorporate it safely and effectively : 1. Start With Soft Tissue Work First Before stretching, release the muscle tension using: Self-massage (hands or massage ball) Foam rolling (avoiding excessive pressure on painful spots) Trigger point therapy, dry needling, or myotherapy , which our practitioners at Good Health Group Clinic Brighton offer. 2. Use Active and Dynamic Stretching Instead of prolonged static stretching, opt for controlled, movement-based stretches to encourage blood flow and mobility. Example: Instead of a deep static hamstring stretch, try hamstring swings or single-leg Romanian deadlifts . 3. Avoid Overstretching Painful Muscles Pain is a signal from your body— forcing a stretch won’t fix the issue . If stretching worsens your symptoms, it’s time to adjust your approach. 4. Strengthen Weak Muscles Trigger points often form because a muscle is both tight and weak . That means stretching alone isn’t enough—you also need strength training . Example: Instead of constantly stretching tight hip flexors, incorporate glute and core strengthening exercises . How Good Health Group Clinic Brighton Can Help At Good Health Group Clinic Brighton , we take an evidence-based approach to muscle health and mobility. Our team of skilled practitioners can help with: Myotherapy : Our myotherapist Ian Selvarajoo specialises in releasing muscle knots using advanced soft tissue techniques. Chiropractic S ports and Spinal rehab : Dr. Tanja Nishibata can assess your posture and spinal health, ensuring your nervous system and musculoskeletal system function optimally. Remedial Massage & Dry Needling : Sam Noh provides expert remedial therapy and dry needling to address chronic muscle tension and improve flexibility. Stretching Is Not the Enemy The idea that "stretching makes knots worse" is an oversimplification . While improper stretching can sometimes aggravate muscle tightness, when done correctly , stretching is a powerful tool for reducing discomfort and improving mobility. The key is how you stretch. By combining stretching with soft tissue release, active movement, and strengthening exercises , you can effectively manage muscle tension and enhance performance. If you’re struggling with persistent muscle tightness, book an appointment at Good Health Group Clinic Brighton , where our expert team can help you find the best approach to mobility and recovery.

Baseball is not the most popular sport in Australia, but as someone who grew up in South Korea and in a KIA Tigers supporting family, I’ve been watching KBO (Korean Baseball Organization) games since I was born. This year, I noticed an interesting development from one of the team’s top young players, Do-young Kim, who has dramatically improved his hitting performance. In the 2023 season, Kim was already a talented batter, but he only hit 7 home runs with a slugging percentage (SLG) of 0.453. For those unfamiliar with baseball, a home run is when a batter hits the ball over the outfield fence, allowing them to score instantly. Slugging percentage (SLG) measures the total bases a player earns per at-bat, indicating their power-hitting ability. Fast forward to 2024, and Kim’s stats have skyrocketed, he has hit 38 home runs with an SLG of 0.647. That’s an incredible leap! So, what changed? After closely watching his batting stance and swing, I realised he had enhanced his hip internal rotation (HIR) , allowing him to generate more torque and power in his hitting mechanics. This got me thinking, the same principle applies to improving my clients’ daily movements and sports performance.

When clients walk into Good Health Group Clinic after a musculoskeletal injury, most have one goal in mind, getting stronger. Strengthening exercises have long been seen as the gold standard for recovery, but in reality, jumping into strength training too soon can often make things worse rather than better . Over the years, I’ve noticed a common pattern, more than half of my clients experience aggravation when they begin strengthening exercises early in rehab . Their pain flares up, movement feels unnatural, and their body starts compensating in ways that lead to more dysfunction. This got me thinking 'Is there a better way?' 

When I was a sports trainer for the Ferntree Gully Football Club, I worked with many young athletes pushing their limits to perform at their best. One of them, a talented midfielder, came to me with a problem, he felt "stuck" when kicking the footy. His range of motion was limited, and his leg didn’t extend fluidly in the follow-through. He had no pain, just the feeling that something was holding him back. After assessing him, I found that his adductors were excessively tight. When I released them, he immediately felt lighter, more mobile, and his kicking mechanics improved. The issue? Adductor overactivity, a common but often overlooked factor affecting footy players.

Have you ever experienced that annoying tingling or numbness in your hand, particularly in your ring and pinky fingers? It might feel like your arm fell asleep, but if it keeps happening, you could be dealing with ulnar nerve entrapment. Don’t worry, this is more common than you think, and your posture could be playing a bigger role than you realise. Let’s break it down in a way that’s easy to understand.

If you’re dealing with tendinopathy, you know how frustrating it can be. Tendinopathy causes pain and stiffness in the tendons, making it hard to move and do the things you love. Understanding how to manage it effectively can make a significant difference in your recovery and long-term function.

Pain from injuries or daily strain is incredibly common, and if you’re dealing with it, you’re not alone. At Good Health Group Clinic , we work with clients every day to help them feel better and get back to doing the things they love. Our team combine expertise to create personalised treatment plans that make a big difference in your recovery. Let’s break it down so it’s simple and easy to understand.

Shoulder pain is something many people face at some point, and rotator cuff-related pain is one of the most common causes. Whether you’re struggling to lift your arm or finding it difficult to sleep on your side, shoulder pain can interfere with daily life. The good news? For most people, this pain improves with a combination of the right advice, treatment, and exercises. Let’s explore what causes rotator cuff pain, its symptoms, and how you can take steps to recover and regain your shoulder strength.

In May 2024, a 70-year-old retired woman with a passion for travelling the world faced an unexpected challenge. While on holiday in Italy, she suffered a serious ankle injury, a trimalleolar fracture. After returning to Australia for surgery, she was determined to recover quickly. Believing that doing more exercise would help her heal faster, she worked hard to follow a long and intense routine. Unfortunately, her progress stalled. The pain continued, walking was still a struggle, and her mobility hadn’t improved. When she visited Good Health Group Clinic, I realised that the problem wasn’t her effort, it was her approach. This story shows how understanding your injury, doing the right amount of exercise, and having a proper recovery plan can make all the difference.