Stretching has long been recommended as a key component of warm-ups and injury-prevention routines. Many athletes, parents, and even clinicians assume that stretching significantly reduces the risk of sports injuries. However, recent research provides a more nuanced picture: stretching has benefits, but injury prevention is not as straightforward as commonly believed.
Stretching and Injury Prevention: What the Evidence Shows
A large body of research indicates that stretching does not meaningfully reduce the overall risk of most sports injuries. Many common injuries such as ligament sprains, joint trauma, tendinopathies, and impact-related injuries—are not caused by a lack of flexibility. Therefore, increasing range of motion through stretching often does not influence their likelihood.
Systematic reviews and randomized trials have consistently found that pre-exercise stretching provides minimal protection against most injuries. For example, Small et al. (2008) concluded that stretching had no convincing evidence of reducing lower limb injuries in recreational and competitive athletes. Similarly, a large randomized trial by Pope et al. (2000) involving over 1,500 military recruits found no significant reduction in injury risk between stretching and non-stretching groups.
Where Stretching Does Make a Difference
Although stretching is not a universal injury-prevention tool, it can be effective for specific injury types, particularly muscle–tendon injuries that occur during high-speed lengthening, such as hamstring strains. These injuries can occur when a muscle does not have adequate flexibility or tolerance to stretch under load. Increasing range of motion may reduce tension during sprinting or kicking, lowering strain risk.
Behm & Chaouachi (2011) note that dynamic stretching can improve neuromuscular readiness, potentially reducing the risk of high-velocity muscle injuries when incorporated appropriately into a warm-up.
Why Stretching Still Has Value
Even if stretching is not a cure-all for injuries, it remains valuable for other reasons:
- Improves functional range of motion
- Reduces subjective stiffness
- Enhances comfort and freedom of movement
- Supports activities requiring significant mobility (gymnastics, dance, martial arts)
Stretching is especially useful when paired with strength training, motor control training, and appropriate load management—the three most evidence-supported components of injury prevention.
A Balanced Approach
The current evidence suggests a practical, balanced strategy:
- Use dynamic stretching as part of a warm-up to prepare the body for movement.
- Include strength, balance, and neuromuscular control training as the primary tools for injury prevention.
- Apply static stretching after exercise or in separate sessions to maintain or improve flexibility.
For most people stretching is beneficial, but it should not replace the proven foundations of injury prevention.
If you are unsure how to structure your exercise routine, a physiotherapist can help design an evidence-based program tailored to your goals and activity demands.
References
- Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology, 111(11), 2633–2651.
- Pope, R. P., Herbert, R. D., Kirwan, J. D., & Graham, B. J. (2000). A randomized trial of pre-exercise stretching for prevention of lower-limb injury. Medicine & Science in Sports & Exercise, 32(2), 271–277.
- Small, K., Mc Naughton, L., & Matthews, M. (2008). A systematic review into the efficacy of static stretching as part of a warm-up for the prevention of exercise-related injury. Research in Sports Medicine, 16(3), 213–231.
- Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey, C. D. (2004). The impact of stretching on sports injury risk: A systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371–378.