From the Guidelines
There is no conclusive evidence to support the notion that stretching before and/or after workouts prevents injury, and a comprehensive approach to injury prevention is more effective. The question of whether stretching before and/or after exercise prevents injury is complex and has been studied extensively. While some studies suggest that stretching may help maintain flexibility and reduce muscle soreness, the evidence on its role in preventing injuries is mixed. Static stretching before exercise may not prevent injuries and could temporarily reduce muscle strength and power, making it less ideal for activities requiring explosive movements 1. Dynamic stretching (moving stretches) before exercise is generally more beneficial as it increases blood flow, raises body temperature, and prepares muscles for activity. Some guidelines recommend incorporating stretching as part of a warm-up and cool-down routine, along with other activities such as light aerobic exercise and dynamic movements, to help reduce the risk of musculoskeletal injuries and muscle soreness 1. However, the most effective approach to injury prevention is a comprehensive one that includes proper warm-up and cool-down routines, gradual increases in exercise intensity and volume, maintenance of overall fitness, use of proper technique, and listening to the body's signals. Individual responses to stretching vary, so finding what works for a specific body and activity is important. In terms of the number of papers supporting the notion that stretching does not prevent injury, the exact number is not as relevant as the quality and consistency of the evidence, which suggests that stretching alone is not a reliable method for preventing injuries. Overall, a well-rounded fitness routine that includes a variety of activities and approaches to injury prevention is the best way to reduce the risk of injury and maintain overall health and well-being.
From the Research
Stretching and Injury Prevention
- The relationship between stretching and injury prevention is complex and has been studied extensively in various sports and activities 2, 3, 4, 5, 6.
- Some studies suggest that stretching may be beneficial for injury prevention in certain sports, such as those that involve high-intensity stretch-shortening cycles (SSCs) like soccer and football 2.
- However, other studies have found that stretching does not reduce the risk of injury in sports that involve low-intensity or limited SSCs, such as jogging, cycling, and swimming 2, 3, 6.
- A systematic review of the literature found that the evidence for the efficacy of stretching in preventing exercise-related injury is limited and inconclusive 4.
- Another study found that stretching before exercise does not reduce the risk of local muscle injury, and may even be detrimental in some cases 6.
Evidence for and Against Stretching
- Some studies have reported that stretching can increase the compliance of the muscle-tendon unit, which may be beneficial for injury prevention in certain sports 2.
- However, other studies have found that increasing flexibility beyond what is needed for sport-specific movements may actually cause injury 3.
- The evidence suggests that general fitness, rather than stretching, is a more important risk factor in injury prevention 3.
- There is no conclusive evidence to support the notion that stretching before and/or after exercise prevents injury, and some studies have even suggested that it may be harmful 3, 6.
Number of Papers Supporting the Notion
- There are at least 5 papers that suggest that stretching before and/or after exercise does not prevent injury 2, 3, 4, 5, 6.
- However, there is no evidence to suggest that there are 140 papers that support this notion. The exact number of papers on this topic is not specified in the available evidence.