I never used to stretch, never carried a water bottle. But I started getting really bad shin pains. Anyway I saw a chiropractor and a boffin on bike positioning, and now I have gone to the opposite extreme.

I stretch twice a day for about 20 minutes each, and always carry water, even on short commuting rides. I do yoga once a week..about one and a half hours of instruction by really rubbery limbed people. I found out that I was really stiff, and that all these stiff hammies and hip flexors etc were giving me knee and back pains and generally affecting my performance on the bike...like everyone I want to get up the hills faster.

I'm no expert, and middle aged, but if you get shown how to do the stretches correctly by experts the tearing and such can mostly be avoided. Try yoga.