All exercises and stretches should never feel TOO "sharp" or “painful” or “ pinchy". However, pain is not a FULL STOP signal, it’s an opportunity to tune in more and figure out what it means.

You may experience pinching or sharp sensations if your muscles are weak or deconditioned.

If you experience pinching during a stretch, try using the contract relax technique.

Adjust the angle of the stretch or exercise you’re doing. Move your leg out a little bit. Move your torso a little to the side. Go where it’s less pinchy and just feels like a tiring challenge for specific muscles. Look to fatigue those muscles. Once the muscles learn to control that position, you may find the original position much less pinchy (if at all).

Example:

If you often feel pinching in the adductors (inner thigh muscles) or outer thigh area during abduction, try doing the frog stretch. BUT, instead of doing it as a fully relaxed stretch, try to drive your knees into the floor at a medium effort. Hold that position. Initially, it may feel awkward and a little uncomfortable. Hold the position until you start to feel the inner thigh muscles working. You will likely notice shaking, shuddering, and a muscular burn once you’ve held it long enough. Gradually increase the stretch angle so your muscles gain strength through that larger range of motion over time.

Make sure your form is ON POINT.

Let's say you're doing a squat or split squat and your hip feels like it jams up. Make sure you're controlling your pelvis using your core muscles. Don't just dump into anterior pelvic tilt.

Also make sure you have strength of the muscles on the closing and opening angles. Use exercises to strengthen and lengthen muscles on both sides of the joint so you can coordinate the motion better!

Sometimes using a kettlebell instead of a foam roller for tissue work makes a world of difference. Sometimes changing your body position just 5 degrees makes a stretch feel better. If little changes don't help, try a new tool or exercise from The FAI Fix to get fresh insight into this area of your body.