To Stretch or Not to Stretch

Whether you’re a runner, skier, biker, or other fitness enthusiast, you’ve probably stretched at some point. We know stretching feels good and can make us feel like we are doing a good job recovering after an activity, but have you ever wondered if there is actually a benefit to stretching? Should we stretch before exercise or after? Should we even be stretching at all? If you hop on social media, you might find a barrage of conflicting information on the topic of stretching with some fitness folks stating that stretching is a waste of time, while others suggest it to be a good addition to your regimen. It can be so confusing! In this blog post, we hope to break it down to help all of us understand- to stretch or not to stretch?

What Is Stretching?

There are two main types of stretching: static and dynamic. Static stretching is your typical reach and hold for 30-60 seconds. Dynamic stretching, also considered “warming up” is a series of movements that you do before exercise to prepare your muscles for an activity. Generally, dynamic stretching lasts 5-10 minutes and involves movements that activate the muscles used in the activity to follow. It varies widely from person to person. Some people will do a complex warm up involving drills, skipping, and various movements. Others just start whatever activity they plan to do, just more slowly and build in intensity or pace.

Stretching can be done before and/or after exercise, with the intention of helping a muscle warm up, or decreasing its chance of injury.

Does Static Stretching Reduce Injuries?

Let’s discuss static stretching first. Based on clinical sports medicine studies, it is incredibly difficult to find a conclusive correlation between static stretching and injury reduction in the average athlete. While stretching feels excellent, it doesn't actually mechanically "lengthen" the muscle fibers in the way many people imagine. Instead, static stretching primarily increases your stretch tolerance—meaning it trains your nervous system to accept a deeper stretch without sending a pain signal.

The missing ingredient here is blood flow. Static stretching—lengthening your muscles to an end-range position and holding it still—does not trigger significant hyperemia (increased blood flow) or cellular healing to that tissue. Doing this immediately before an explosive workout can actually temporarily decrease a muscle's power output. Furthermore, research has shown that static stretching after an activity has no significant impact on reducing Delayed Onset Muscle Soreness (DOMS), restoring strength, or preventing acute injuries.

Why Dynamic Mobility Warm-Ups Win

Now, dynamic mobility warm-ups and active stretches do have the potential to reduce injury. Because they move the muscle through its functional range of motion under a light load, they actively elevate your core body temperature and prepare the muscle fibers for intense activity.

Specifically, eccentric loading drills—where you are lengthening the muscle while it is actively contracting—are highly beneficial for tendon health and injury resilience. Active movement signals your central nervous system to dilate blood vessels, delivering a surge of oxygen and nutrient-rich blood to the specific muscle groups about to be worked.

The trouble with many traditional warm-ups is that they are structurally insufficient. Doing 30 seconds of jumping jacks or running in place won’t do much to optimize your biomechanics or protect your joints during a strenuous run.

The Takeaway: How to Build a Better Warm-Up Routine

When we think about stretching, we think about flexibility. Is flexibility important? Of course. We want our muscles to be able to move through their full range of motion to achieve their best performance. Using targeted, dynamic mobility based warm ups actually triggers blood flow to the muscles you will be using. Taking the joints that are about to be worked through their full range of motion with light load is the key. Taking 5-10 minutes before you start exercise will reduce injury through the addition of nutrient rich blood being delivered to your muscles.

So, should we ditch static stretching all together? Static stretching may lengthen your muscles right after you’ve done that stretch, but it does not lengthen your muscles in the long run (unless you are a gymnast or a dancer who is constantly doing static and dynamic stretches throughout their training). However, it feels good! If you have the time, at the end of your workout, go ahead! Stretch out those hammies or quads. It won’t hurt.

A final point…Let’s not forget that stretching/warming up changes over time. You may have done a trail run as a warm up before a more intense workout in the past, but now you may have to warm up to trail run! It’s normal. Take care of your bodies, tune in, and they will return the favor, allowing you to enjoy your activities pain free, even if it means taking some extra time to get warmed up.