Between working out, balancing everyday responsibilities, and following a demanding training schedule, stretching is often one of the first things athletes neglect. I know because I've just spent the past 90 days doing exactly that. During an intense HYROX training cycle, I continued running, lifting weights, completing workouts, and pushing myself to improve my performance, but I wasn't giving my body the consistent stretching and recovery it needed.

The results were not what I wanted. My right hip flexor and groin became extremely tight, I started experiencing sharp pain around my peroneus, and my entire body felt stiff. Even my warm ups were taking longer than usual, and I began wondering whether my lack of mobility was holding back my athletic performance. Despite cutting two to three minutes off my HYROX time in just eight weeks, I realized there was another area of my training that needed serious attention.

In this post (and in the YouTube video linked here and the podcast episode linked here), I share what happened when I didn't stretch consistently for three months, the changes I'm making to recover before my next HYROX event, and the stretching and recovery habits I recommend incorporating into your own training routine.

What Happens When You Don't Stretch Consistently for 90 Days?

First, let me clarify what I mean when I say I didn't stretch for three months. I didn't completely eliminate stretching from my life, but I became incredibly inconsistent. I would occasionally stretch for five to ten minutes after run club or do a little dynamic stretching before a workout, but that was about it. Sometimes I would stretch once or twice a week for just three to five minutes. When you're training intensely, it's easy to convince yourself that these occasional sessions are enough, especially when you're still making progress with your workouts.

However, I started noticing that my body wasn't recovering or moving as comfortably as it should. My right hip flexor and groin became extremely tight, and I began experiencing sharp pain around the outside of my upper shin, where the peroneus muscles are located. I also felt increasingly stiff throughout my legs and needed much longer warmups before I could get into my workouts. These changes made me realize that my training routine was missing something important. I was putting a tremendous amount of effort into getting stronger and faster, but I wasn't giving enough attention to mobility and recovery.

How HYROX Training Contributed to My Muscle Tightness

HYROX is an incredibly demanding fitness competition because it combines running with several challenging functional exercises. You're running between stations while completing movements such as weighted lunges, wall balls, burpees, rowing, and ski erg workouts. All these movements place considerable demands on your muscles, particularly your legs. When you combine high training volume, fast running, and heavy resistance exercises, your body needs adequate recovery to keep performing well.

In my case, the repeated lunges, treadmill sprints, and high-intensity workouts contributed to the tightness I was experiencing in my lower body. I wasn't giving my muscles enough consistent mobility work to complement the demands of my training. This is something that can happen to runners, HYROX athletes, weightlifters, and endurance athletes alike. You can become so focused on completing your workouts that you forget about the importance of taking care of your body between sessions. Training hard is important, but supporting your body through recovery is just as important.

The Warning Signs That I Wasn't Stretching Enough

One of the biggest problems I noticed was how tight my right hip flexor and groin had become. Running, lunging, and sprinting all require considerable hip movement, so having restricted mobility can make these activities feel increasingly uncomfortable. My peroneus also started feeling extremely tight, and I experienced sharp pain around the upper outside portion of my shin. This was particularly concerning because it was a new symptom that I hadn't experienced before. It became the wake-up call I needed to take my stretching and recovery more seriously.

Another thing I noticed was that my entire body felt stiff, and it was taking much longer to warm up before running. I could still perform at a high level, but I wasn't feeling as fresh or mobile as I wanted to. I also started thinking about how tightness in surrounding muscle groups might contribute to discomfort in other areas. For example, tight calves, hamstrings, glutes, and hip muscles can affect how comfortably you move. If you're experiencing persistent pain or unusual symptoms, don't automatically assume stretching will solve the problem. Get an appropriate assessment from a healthcare professional to understand what's happening.

How Tight Muscles Can Affect Running Performance

Last week, I traveled to Chicago and ran 10 miles along Lake Shore Drive. Because I live approximately a mile above sea level, running at sea level can sometimes make it easier for me to maintain faster paces. During this particular run, I was holding approximately a 6:15 to 6:30 mile pace for six miles in the middle of the workout. That's a pace I was excited to maintain, but getting there wasn't as easy as it should have been.

It took me approximately two miles to warm up enough to feel comfortable running at that intensity. I was experiencing some peroneus discomfort, hip flexor tightness, and general stiffness. Once I started slowing down after those faster miles, I noticed the discomfort returning as my adrenaline settled and I transitioned back to jogging. This made me think about how much more comfortable and efficient my running could feel if I prioritized mobility and recovery. I had already worked hard to improve my fitness, but I wondered whether I was leaving additional performance gains on the table by neglecting stretching.

Why Stretching and Recovery Matter When You Hit a Training Plateau

One of the biggest lessons I've learned as an athlete is that working harder isn't always the answer. Sometimes you can push yourself through more workouts, increase your training intensity, and continue chasing better results without realizing that your body needs something different. When you reach a plateau, it's worth evaluating your entire training routine rather than automatically adding more volume. You might need to change your workouts, improve your recovery, take additional rest, or become more consistent with mobility work.

I'm a big David Goggins fan, and one lesson from his book Can't Hurt Me really stands out to me. He describes a period when he pushed his body so hard without prioritizing stretching that he eventually needed an extensive amount of daily stretching to regain his mobility. His experience is an extreme example, but it reinforces an important point: athletes cannot ignore recovery indefinitely without potentially paying a price. I don't want to wait until my body forces me to stop before I start taking better care of it. I'd rather recognize the warning signs early and make the necessary changes while continuing to work toward my athletic goals.

My Recovery Plan After 90 Days Without Consistent Stretching

With approximately three and a half weeks remaining before my HYROX event, I decided to make some significant changes to my training routine. My goal is to improve my mobility, reduce stiffness, and arrive at race day feeling fresh and prepared. The first change was committing to at least one full rest day every week. Previously, I had taken only one rest day during the entire month, which wasn't enough for the amount of training I was doing. I realized that alternating between running and lifting wasn't the same as giving my body a complete day away from structured training.

The second change was increasing my stretching to twice a day for 15 to 30 minutes per session. That means I'm currently aiming for approximately 30 minutes to one hour of stretching daily. I want to give my body attention in the morning or around my workouts and then stretch again later in the day. I'm also incorporating foam rolling to work on tight areas throughout my legs. In addition, I'm using icing and topical products such as arnica or CBD cream as part of my personal recovery routine, while recognizing that these approaches aren't necessary or appropriate for everyone. I'm also getting massages every 10 to 14 days and plan to increase that frequency to once a week during this recovery period.

If I continue feeling unusually tight after making these changes, I'll consider adding another full rest day and adjusting my recovery routine further. However, the most important thing is that I'm no longer treating stretching and recovery as optional activities that I can fit in whenever I have extra time.

The Best Stretches for Tight Hip Flexors and Legs

One of my favorite stretches for hip flexor tightness is the runner's lunge. It's a simple movement that helps target the front of the hip and can be incorporated into a regular mobility routine. Frog pose is another option that can help work on hip and groin mobility. I also use a foam roller to work on areas that feel particularly tight, including my hip flexors and surrounding leg muscles.

However, I don't want to focus exclusively on one muscle group. My current priority is working on mobility throughout my lower body because the tightness isn't isolated to one area. I pay attention to my calves, hamstrings, glutes, hips, and shins, while also maintaining some stretching for my upper body. The key is to develop a consistent routine that addresses your individual needs rather than simply stretching whichever muscle happens to feel tight that day. If a stretch causes sharp pain or makes your symptoms worse, stop and seek professional guidance rather than forcing the movement.

The Stretching and Recovery Routine Every Athlete Should Follow

Moving forward, there are three habits I want to make a permanent part of my training cycles. First, I want to take at least one full rest day every week. This is especially important when I'm preparing for an event and putting my body through demanding workouts. Some athletes may need more than one rest day depending on their training volume, experience, and recovery needs. I know that taking a day off can make me feel restless because I genuinely enjoy working out, but I also know how much better I feel when I return to training after giving my body time to recover.

Second, I want to stretch consistently every day. This doesn't mean everyone needs to stretch for an hour. My baseline goal is five to 15 minutes of daily stretching, depending on my training schedule and how my body feels. I also want to incorporate yoga or a dedicated stretching class at least once a week. Whenever I make time for yoga consistently, I feel more mobile, more comfortable, and better prepared for my workouts. Finally, I'll use additional recovery methods when needed, including icing, foam rolling, and massage, while seeking professional advice when dealing with pain or persistent symptoms.

You Don't Have to Train Harder to Become a Better Athlete

If there's one thing I want you to take away from my experience, it's that becoming a better athlete isn't just about how much you can push yourself. It's also about how well you take care of your body. You can spend hours running, lifting weights, and completing challenging workouts, but if you consistently neglect rest and recovery, you may eventually find that your body isn't responding the way you want it to. Sometimes the next step toward better performance isn't another workout. It's taking a rest day, stretching for a few minutes, or making time for activities that support your recovery.

I know there are athletes out there just like me who struggle to take days off because they love training and always want to improve. If that's you, consider this your reminder to treat recovery as part of your training program, not something you do only when you have extra time. Start with one full rest day each week, incorporate five to 15 minutes of stretching into your daily routine, and consider adding a weekly yoga or mobility session. Pay attention to how your body feels and don't ignore persistent pain or unusual symptoms. You don't need to make every recovery habit complicated. You just need to become more consistent with the basics.

Final Thoughts: Give Your Body the Recovery It Needs

After 90 days of inconsistent stretching, I've realized that I need to be more intentional about balancing intense workouts with recovery. My HYROX training has helped me improve my performance, but I don't want to sacrifice how my body feels in the process. I'm making stretching, rest days, and mobility work a bigger part of my routine because I want to keep improving while staying healthy enough to enjoy the activities I love.

Now I want to hear from you. What's your current stretching and recovery routine, and what would you like it to look like? Are you someone who stretches every day, or do you tend to skip it when life and training get busy? Share your experience and let me know what changes you're making to improve your recovery. Remember, the goal isn't simply to work harder. It's to build a healthier, stronger, and more sustainable approach to being an athlete.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.