Review of Stretching & Injury Prevention: What the Evidence Really Says

Stretching has enjoyed a long and rather cosy reputation as the guardian angel of injury prevention. Coaches bark “Have a good stretch!” and we dutifully tug at hamstrings in the car park, convinced we’ve wrapped our joints in bubble wrap. But does stretching truly stop injuries, or is that a comforting myth we’ve inherited from PE lessons and grainy sports posters? Here’s the honest, evidence-savvy view—and a practical way to use stretching sensibly.

What we mean by “stretching” (and why it matters)

Not all stretching is created equal. Static stretching is holding a position at end range. Dynamic stretching is active movement through range. PNF (contract–relax methods) pairs gentle contractions with a follow-on stretch. Then there’s loaded mobility—essentially strength training near end range. Each has different effects. Static stretching tends to change your tolerance to stretch more than the tissue itself, at least in the short term. Dynamic work raises temperature and primes coordination. Loaded mobility builds strength where you’re weakest.

The big question: does stretching prevent injury?

The least romantic answer is: it depends. Injuries are usually about load management, sleep, previous injury, strength deficits, technique, surfaces, and luck. When researchers look for a clean line between “did stretching” and “didn’t get injured”, the results are mixed at best. Pre-session static stretching, especially done aggressively, does not consistently reduce injury risk in running. On the other hand, structured dynamic warm-ups that include mobility, activation and basic drills appear to reduce injuries in field sports and sprinting, likely because they improve neuromuscular readiness rather than because of the stretching per se.

Where stretching does help the risk picture

Even if stretching isn’t a silver bullet, it can make you move better, and better movement changes loading. If you’re struggling with a glaring range limitation—say, miserable ankle dorsiflexion that forces a clunky gait—consistent, gentle static or PNF work, paired with loaded calf strength, can unlock a more economical stride and reduce compensations up the chain. Similarly, runners with ultra-stiff hip flexors may respond to patient end-range work plus split-squat strength. In short: stretching helps when tightness is a true bottleneck.

What about tendons and “tight hamstrings”?

Tendons are not big fans of being yanked into end range when irritable. With Achilles or proximal hamstring tendinopathy, excessive static holds at end range can aggravate symptoms. The better first-line is isometric contractions and eccentric strength in tolerable ranges, followed by gradual mobility as sensitivity drops. If your hamstrings feel tight but strength is poor, pure stretching is often a sticking-plaster; you’ll feel briefly looser, then ping back to square one. Strength through range is what changes the baseline.

“But I always feel better after I stretch…”

Fair point. There’s a large perceptual component. Stretching can lower muscle tone, ease threat signals, and nudge the nervous system towards the parasympathetic side (calmer heart rate, slower breathing). That’s not nothing. Feeling safer and smoother may translate into cleaner mechanics and fewer awkward footfalls—worthwhile if it helps you start runs less creaky and land more softly.

When stretching can backfire

Long, intense static holds immediately before sprints, heavy lifting or explosive work may dampen power transiently. Save them for after training or later in the day. Don’t wrench at irritable tendons. And beware the heroic “stretch it ‘til it gives” approach; tissues don’t enjoy being bullied.

The practical blend that works

Think in layers:

Before running: 6–10 minutes of dynamic mobility (ankle rocks, hip circles), movement prep (walking lunges with reach, leg swings), and 2–4 short strides.

After running or evenings: small doses (8–12 minutes) of relaxed static or PNF for the usual suspects—calves (straight- and bent-knee), hip flexors with a tidy pelvic tuck, hinge-based hamstrings, adductors—plus thoracic rotation to unwind desk posture.

Twice weekly: loaded mobility/strength near end range (split squats, RDLs, calf raises, Cossack squats), because strong tissues tolerate load and range far better.

A sensible weekly template (runner example)

Mon (easy): 8 min dynamic pre; 8 min relaxed static post.

Tue (quality): 10 min dynamic + drills; skip heavy static until evening.

Thu (hills/intervals): longer dynamic; no long static until later.

Sat (long): short dynamic pre; 10–15 min gentle static or PNF in the evening.

Two strength sessions: include calves (bent/straight-knee), glute med/max, hamstrings, trunk stability.

Red flags and modifications

If a stretch pins or burns at a tendon insertion (e.g., sitting bone), back off and prioritise isometrics + graded strength. If your lower back takes over hip extension, reset the pelvis (posterior tilt) and reduce range. For hypermobility, emphasis should be on control and strength, not chasing ever-larger ranges. And, of course, if pain persists, get it assessed rather than stretching blindly at it.

Verdict

Stretching, used intelligently, supports injury prevention by improving comfort, movement options and readiness. It’s not the star of the show; that would be load management, sleep and strength. But as a steady supporting actor—dynamic prep before, gentle static/PNF after, and strength through range each week—it earns its place in the credits.

-Connor