The Science of Stretching: What the Research Actually Says

Stretching is one of those fitness topics that divides people. Some swear by it, weaving it into every workout. Others completely skip it. But what does the science really say about stretching? Does it prevent injuries? Improve performance? Speed up recovery? Or is it all just another overhyped wellness myth?

In this post, we’ll break down the different types of stretching, look at what the research actually tells us, and help you figure out how (or if) stretching should fit into your training routine.

Let’s dive in.

What Is Stretching?

Most people think of stretching as simply lengthening a muscle, but there’s more nuance to it. There are four main types of stretching:

Static Stretching – Holding a muscle in a fixed position for a period of time (e.g. touching your toes).
Dynamic Stretching – Controlled movements that take joints through a full range of motion (e.g. leg swings, arm circles).
Ballistic Stretching – Bouncing or using momentum to push beyond normal range. Riskier and not recommended for most.
PNF Stretching (Proprioceptive Neuromuscular Facilitation) – Involves contracting and relaxing muscles during a stretch, often with a partner.

While static stretching is the most well-known, dynamic stretching is often more beneficial—especially when it comes to warming up before a workout.

✅ Stretching does increase your range of motion, and that’s well-supported by research (source).

But what about all the other claims?

Does Stretching Prevent Injuries?

One of the most common beliefs about stretching is that it helps prevent injuries. But the research tells a more complicated story.

A systematic review from 2004 concluded:

“There is not sufficient evidence to endorse or discontinue routine stretching before or after exercise to prevent injury.” (source)

Another review found that while stretching improves flexibility, static and PNF stretching didn’t have a clear effect on injury rates (source).

That said, a study on military recruits found static stretching did reduce muscle-related injuries and lower back pain, though it didn’t affect joint or bone injuries (source).

So what’s the verdict?

🟡 Static stretching before a workout likely doesn’t do much to prevent injury for most people.

🟢 Dynamic stretching, especially when part of a full warm-up routine, can help reduce injury risk—not necessarily because of the stretching itself, but because it prepares the body for movement.

In sports that involve rapid, elastic movements—like football or sprinting—a more compliant muscle-tendon unit (developed through proper mobility and strength work) may help reduce injury risk. But again, context is key (source).

Does Stretching Improve Performance?

This one might surprise you.

🔴 Static stretching before a workout can actually hinder performance.

A meta-analysis found that static stretching before exercise significantly reduced muscular strength and explosive power (source). One study showed a 9.5% decrease in quadriceps force after static stretching, with the effects lasting up to 2 hours (source).

On the flip side…

🟢 Dynamic stretching before a workout improves performance.

A 2018 review showed that dynamic stretching can increase range of motion, improve muscle activation, and boost force, power, sprint speed, and jump height. It does this by reducing muscle stiffness and raising muscle temperature, essentially priming the body for action (source).

That’s why elite athletes don’t sit in static stretches before competition—they move through drills, skips, and activation exercises.

✅ TL;DR: Use dynamic stretching before a workout. Save static stretching for later, or skip it altogether unless you’re targeting flexibility.

Does Stretching Help With Soreness or Recovery?

This is another big myth.

❌ Stretching doesn’t reduce muscle soreness (DOMS).

A systematic review found that stretching before or after exercise has no significant effect on reducing post-workout soreness (source). While it might feel good temporarily, it won’t actually speed up recovery.

Instead, here’s what does help with muscle soreness:

✅ Active recovery (light walking or cycling)
✅ Proper nutrition (especially protein and carbs)
✅ Sports massage
✅ Hydration and sleep

Want more info on that? I wrote a full blog post called Discover the Best Pain Relievers for Sore Muscles After a Workout.

Frequently Asked Questions About Stretching

Here are a few of the most common stretching questions I get:

💬 Should I stretch every day?👉 If your goal is to improve flexibility, yes. Otherwise, 2–3 times per week is fine.

💬 What’s the best time to stretch?👉 Before workouts: dynamic stretching. After workouts: static stretching if it feels good—but it’s not essential.

💬 Is yoga the same as stretching?👉 Not quite. Yoga includes stretching but also incorporates strength, control, and mobility work.

Final Thoughts: Should You Stretch?

Let’s summarise what we know from the current evidence:

✅ Stretching improves flexibility—but not much else.
❌ Stretching doesn’t prevent injuries across the board.
❌ Stretching won’t help with soreness.
✅ Dynamic stretching before workouts improves performance.
✅ Strength training and mobility work are more effective long-term tools for movement health.

In short: stretching can be useful—but it’s not the cure-all it’s often claimed to be.

If you’re short on time, prioritise a good warm-up and mobility-focused strength work. Use stretching if it helps you feel good or achieve specific goals—but don’t feel guilty if it’s not your favourite thing in the world.

🎧 Want to go deeper? Watch the full podcast episode over on YouTube here :👉 The Science of Stretching – Podcast Episode or simply click the video below...