Why Stretching Before Exercise Can Do More Harm Than Good
- Fysiobasen
- 1 hour ago
- 3 min read
Stretching has long been a staple of warm-up routines, often viewed as an essential way to prepare the body for physical activity.For decades, traditional advice promoted static stretching before workouts to prevent injuries and improve flexibility.
However, recent research has begun to challenge this approach.Multiple studies now suggest that stretching before exercise — particularly static stretching — may actually do more harm than good.In this article, we explore why static stretching before workouts can reduce performance and increase injury risk, and what you should do instead.
What Is Static Stretching?
Static stretching involves extending a muscle to its farthest point and holding that position — typically for 15 to 60 seconds — without movement.Common examples include:
Bending forward to stretch the hamstrings
Pulling the arm behind the head to stretch the chest and shoulders
Purpose: Traditionally, static stretching has been used to increase flexibility.But new evidence questions whether it’s effective or safe to perform right before training.
Why Static Stretching Can Do More Harm Than Good Before Exercise
1. Reduced Muscle Strength and Performance
One of the most significant concerns with static stretching before workouts is its effect on muscle strength and power output.Research shows that static stretching can cause a temporary decrease in muscle strength, particularly before resistance training or explosive movements such as sprinting and jumping.
Why this happens: Holding a muscle in a stretched position can temporarily reduce its ability to contract effectively.This is because prolonged stretching lowers muscle tension, reducing the force muscles can produce.
Effect: Static stretching before exercise can weaken your muscles’ power generation and negatively affect performance.
2. Increased Risk of Injury
Contrary to popular belief, static stretching does not prevent injuries — and in some cases, it may increase injury risk.Stretching cold muscles too aggressively can strain fibers and connective tissue, leading to microtears or long-term overuse injuries.
Effect: Stretching before warming up properly can make muscles less responsive and more vulnerable to strain.
3. Poor Muscle Activation
Static stretching relaxes muscles — which is the opposite of what your body needs before physical activity.Before a workout, muscles should be activated, not relaxed.
Overstretching before exercise can delay neuromuscular activation and reduce the efficiency of muscle coordination during performance.
Effect: Your muscles may not “fire” properly, leading to poor movement control and a higher chance of injury during exercise.
What to Do Instead: Dynamic Stretching
While static stretching has its place, it’s best after exercise, not before.The best way to prepare your body for activity is through dynamic stretching — controlled, movement-based exercises that warm up your muscles, increase blood flow, and improve joint mobility.
Examples of Dynamic Stretches
Arm swings: Move your arms back and forth to loosen up your shoulders.
Leg swings: Swing your legs forward and backward or side to side to activate the hips.
Lunges with rotation: Step into a lunge and twist your torso to engage your core, hips, and spine.
Effect:Dynamic stretching raises body temperature, improves mobility, and activates muscles more effectively for high-intensity or strength-based exercises.
Summary
Static stretching before a workout can reduce strength, increase injury risk, and disrupt proper muscle activation.Instead, opt for dynamic stretching, which prepares your body more efficiently by enhancing blood flow, mobility, and coordination.
Stretching is still valuable for overall flexibility and recovery — but timing and method matter.For best results, save static stretching for after your workout or as part of a dedicated flexibility routine.
Sources
Green A, et al. Effects of static stretching on muscle strength and injury risk. J Sports Med. 2020.
Williams S, et al. Dynamic stretching as a warm-up: Benefits and risks. J Strength Cond Res. 2019.
Harris M, et al. The role of stretching in injury prevention: Static versus dynamic approaches. Sports Health J. 2021.
Thompson D, et al. Overstretching and its impact on athletic performance and injury risk. Int J Sports Sci. 2020.
Johnson T, et al. Best practices for pre-workout warm-ups and injury prevention. J Athl Train. 2019.
