What’s True and When to Do It

When a study says static stretching does not prevent injuries and makes you weaker when lifting, it is usually referring to all injuries, such as fractures, scrapes, or contusions. Stretching does not help prevent these, and measuring injury prevention is another science unto itself. The science that documents temporarily losing strength is well-founded, as static stretch holds do, in fact, make you weaker. Here is a question from a reader who enjoys stretching but is conflicted by anecdotal and scientific evidence about how helpful stretching is:

Stew, I’ve heard a lot of mixed things about how stretching doesn’t prevent injuries and can weaken lifts, but I feel differently about it. I feel that if you’re lifting weights and stretching, you can increase your range of motion and reduce your risk of injury. Would love to hear your thoughts about these studies. Thanks Jon

Jon, you are on the right track. Stretching alone won’t make you bulletproof, but using stretching to unlock a joint’s range of motion — then weightlifting to strengthen that new range — is a gold-standard approach to longevity and fitness. Plus, being able to move through a full range of motion in any/all joints feels good.

We should set certain stretching rules straight.

Never Static Stretch Cold

You need to warm up with some type of cardio movement and/or dynamic stretches before doing static stretches. Static stretching, therefore, makes a great “after activity” cooldown.

Static Stretch Only Briefly Before:

Lifting

Never static stretch for long periods of time (1 minute) on a muscle group that is about to lift heavy weights for low reps. A light stretch for a few seconds does not measurably affect strength.

Sprinting

Dynamic stretches, progressive speed sets, and a light stretch for a few seconds are fine before sprinting. Warming up is critical to both speed and power.

Muscle Effects

Stretching does not damage muscle or cause permanent weakness. Combining full-range-of-motion lifting with stretching routines after the lift can improve mobility and functional strength.

Dynamic Stretching Comes Beforehand

Pre-game and pre-workout stretching should be dynamic stretches — movements to warm up the body depending on what the activity will be. It will all be different for swimming, running, lifting or sprinting.

Enjoy It

Face it: Stretching feels good and is helpful at the end of a long day of work, any physical activity, and, especially, if sitting for many hours a day.

The Injury Question

To specifically answer your question, stretching does not reliably prevent injuries in general, but your intuition is supported by findings from recent sports science research.

While extensive data reviews show that stretching alone has a neutral effect on overall injury rates, combining weightlifting with stretching to safely increase your range of motion (ROM) is a highly effective strategy for joint health and movement mechanics, including:

Muscle-Tendon Protection

There is evidence that stretching can reduce acute muscle strains and tendon tears. It increases tissue compliance, meaning your muscles can absorb more force before they pull or tear.

Movement in Sports

If a sport or lift requires a deep range of motion, such as a full squat or a streamlined body position in the water, and you lack that mobility, your risk of injury or poor performance increases because your body will force other joints to twist and compensate. Think joint mobility: It requires more flexible muscles and tendons to create balanced movement across the joints.

Weightlifting Increases ROM

You mentioned lifting weights and stretching together. Interestingly, a systematic review and meta-analysis found that strength training through a full range of motion increases flexibility just as much as regular stretching. Moving heavy weights through a complete, safe range of motion forces your muscles to remodel themselves at longer lengths.

When you combine weightlifting with targeted stretching, you are building active mobility (strength plus flexibility), which has protective qualities. Plus, stretching feels good and is relaxing. I think you should continue doing both stretching and lifting weights, but consider how and when you add stretching to your training.

For more information on stretching, mobility training, warmups and cooldowns for any type of workout program, check out the Military.com Fitness Section.