The Science of Stretching Before Your Workout: Help or Hinder?

For years, athletes and fitness enthusiasts were told to hold long stretches before exercise to “loosen up” and prevent injury. Recent research, however, suggests that the type of stretching matters more than the act itself. Static stretching, where a position is held for 15–60 seconds, can temporarily decrease muscle power and speed if performed immediately before strength or sprint activities (Behm & Chaouachi, 2011). This does not mean static stretching is harmful, but it is better reserved for post-workout flexibility sessions or cool-downs.

Dynamic stretching, on the other hand, involves controlled, sport-specific movements that raise body temperature, activate the nervous system, and improve range of motion. Studies have shown that dynamic warm-ups can enhance performance in activities requiring strength, speed, and agility, while also reducing injury risk (Franco et al., 2022). These movements prepare muscles and joints to work through their intended range under load, making them highly effective before training or competition.

The key takeaway is to match the stretch to the goal. For pre-workout routines, prioritize dynamic movements such as leg swings, walking lunges, or skipping drills. Save static stretches for after exercise or separate mobility sessions, when the body is warm and relaxed. This approach helps athletes maintain both performance and long-term flexibility.