Think back to P.E. class, and you’ll likely remember being told that you should always stretch before a workout. Recall a gym full of teenagers, all bent over trying to touch their toes or stretching their quads for a few minutes before hitting the track. Despite the best efforts of gym teachers everywhere, this is bad practice.
Recent studies indicate that stretching before exercise may not protect against injury as commonly believed and may even heighten injury risk under certain conditions. Research has shown that static stretching (where muscles are held in a fixed position for a duration) before intense physical activity could reduce muscle strength temporarily, making muscles more vulnerable to strain or injury during the subsequent workout. A comprehensive review of sports studies suggests that static stretching before exercise doesn’t significantly reduce the incidence of injuries and may, in fact, compromise muscle strength and coordination at a time when you need it most.
Here’s why: when you hold a static stretch, the muscles temporarily relax and lengthen. This can reduce their strength and responsiveness for up to 2 hours after a stretch, which could make you more prone to strains or other injuries, especially if you jump right into intense exercise including running or strength training. Think of it this way: stretching before exercise might leave your muscles “too relaxed,” and actually weaker, compromising their ability to handle sudden or intense movements.
Instead, dynamic warm-ups are recommended. These involve movements that mimic what you’ll be doing in your workout, like lunges, leg swings, or arm circles. Not only do these types of stretches get your blood flowing, but they also help your muscles fire up for activity in a way that static stretching doesn’t.
A well-rounded warm-up that includes dynamic stretches, bodyweight exercises, and movement drills can boost strength and coordination, which are crucial for avoiding injuries like sprains and strains. Studies show that neuromuscular training (which improves how well your body’s muscles work together) is one of the most effective ways to lower injury risk.
If you love the feeling of a good stretch, don’t worry—there’s still a place for it. Stretching after a workout is a great way to increase flexibility and cool down. But when it comes to pre-exercise prep, skipping the static stretching in favor of a warm-up that gets you moving might just be the safer, more effective option.
Proper pre-workout dynamic exercises are just one of the things we teach our patients at MKE Physical Therapy. If you’re experiencing pain during exercise or even during your daily activities, we can help. A plan of care with MKE Physical Therapy not only gets you on track to alleviate your pain and meet your goals, you’ll learn valuable exercises for pre- and post-workout that will help you avoid further injury in the future. Schedule an evaluation with us today to get started.
