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Does stretching actually help to prevent injuries, or have we just been told to do so with blind faith from the start? For decades, stretching has formed part of most sporting and exercise routines, encouraged by coaches and athletic trainers. But upon further inspection, that link between stretching and mobility moves and avoiding injury is far more complicated than you might think.

Sport and stretching go hand-in-hand
The notion that stretching can spare you injuries is entrenched in sports culture. Why? Well, because it makes sense — let the muscles relax, become more flexible and you will be less likely to injure yourself. 

But intuition isn’t always in line with evidence. A number of systematic reviews have questioned this, finding that stretching on its own may not greatly lower the risk of injuries. In fact, one review concluded that 23 years of regular stretching would be needed to prevent a single injury. A lot of effort for a very small return.

So, is stretching useless?
So why do we still stretch? In part, the answer is tradition. Stretching routines have been handed down from coach to athlete for generations, usually without anyone questioning them. But when stretching is combined with dynamic drills and / or sport-specific movements, the results look more encouraging in improving sport performance. This raises an interesting question: is it the stretching itself or the subsequent movement that does any good?

Mobility has more to do with having a control over your joint range of motion (active), unlike the passive flexibility. It’s not just how much a limb moves, it’s how well you’re able to control that movement. This distinction matters. A passive stretch can increase range of motion, but not necessarily functional mobility. Some research even indicates that the promotion of passive range of motion may be interfering with your ability to actively control a joint, ultimately increasing risk for injury.

Think of it this way: if your muscles are extended beyond what they’re used to, but don’t have the strength or coordination to keep those new ranges solid, you could be more susceptible, not less. That’s why mobility movements, those that blend issues of flexibility with issues of strength and control, are receiving increased attention. They prepare your body to move well, not just to move a lot.

Dynamic stretching – Is it the answer?
Some research shows that dynamic stretching or mobility drills are better for pre-warm-up routines. These movements prepare the body for what’s ahead, wakes up the nervous system and gets you ready to go. They emulate the demands of the sport, rather than just lengthening muscles. And when customised for an athlete’s unique vulnerabilities, focusing on the muscle groups most prone to injury, they appear to provide more protection.

For instance, hamstring strains are common in soccer players. If you prepare your body using dynamic hamstring activation, as well as a number of other control and mobility-based exercises instead of an open static stretch, that might be more advantageous. The answer is specificity. Knowing what the body will need after exercise and providing it before we begin.

That’s not to say that stretching isn’t without a place. Stretching after training might contribute to recovery by minimising the muscle tightening and soreness. But again, the evidence is ambivalent. Some studies find benefits, others do not. What is however clear, is that each person is different and stretches need to be customised to each person’s needs and weaknesses.

So, what’s the answer?
So, should we or shouldn’t we stretch? Should we abandon stretching altogether? Not necessarily. Instead, we might need to reconsider how we use it. Instead of catering for static stretches as a solution for all, we create movements that address mobility, flexibility with stability and muscular control. We have more flexibility to customise routines to the sport, the athlete and the occasion. And we can continue to develop resilient bodies that move well under stress.

There’s also a mind game to it. Stretching can feel good. It can quiet the mind, announce readiness and provide ritual. These effects shouldn’t be dismissed. If such stretching makes an athlete feel prepared, that confidence could prevent them from dragging their feet while waiting for a ball or the starting gun to begin play. But we ought to be upfront about what stretching does and doesn’t do.

Injury prevention
Injury prevention is multifaceted. It is based on biomechanics, training load, recovery rebound fuel nutrition and mental readiness. Stretching is a single piece of the puzzle. And though it may not be the magic bullet we once believed, it remains important and there is a time and place for it, especially when paired with mindful movement and preparation.

As the studies mount, we’ll sooner learn the best way to ready our bodies for performance and shield it from damage. But for now, the message is clear: doing a bit of stretching isn’t an insurance policy against injury. It’s a tool, in our toolbox, and its effectiveness depends on where and when we use it.