12 Benefits of Stretching – Backed by Science

The truth about how stretching and flexibility training really prevents sports injuries and improves athletic performance.

A USA Track & Field (USATF) research study of 2,729 volunteers set out to answer the question: Does pre-exercise stretching prevent injury in runners?

Here’s what they found…

• When adjusting for all potential risk factors, there remained no significant difference between the two stretching groups.
• When comparing injuries which prevented running in excess of 1 or 2 weeks, there is no significant difference between the stretch and no stretch groups whether adjusting for other risk factors or not.
• There was no statistically significant difference in injury rates between the stretch and no stretch groups for any specific injury location or diagnosis.
• And finally; over a three-month period there was no statistically significant difference in injury risk between the pre-run stretching and non-stretching groups. Stretching neither prevented nor induced injury when compared to not stretching before running.

So it’s no surprise that I’m often asked: Is there any scientific evidence that proves stretching will prevent a sports injury (or make me a better athlete)?

But before you give up stretching altogether, let me ask another question. Is there any scientific evidence that doing strength training immediately before playing sport will prevent sports injuries (or make you a better athlete)?

While the research is limited, it doesn’t mean that strength exercises aren’t beneficial, or don’t have a place in your training program. And the same applies to stretching and flexibility training.

While doing a few hamstring stretches before running onto the field or hitting the gym will not prevent injury (which is exactly what the USATF study did), the same can be said for push-ups, or bicep curls, or any other strength exercise. But stretching, just like push-ups, was never meant to be used in this way, and this is where the so-called scientific research falls short.

The research is flawed

I know this may seem like a bold or arrogant claim, but I’m not the only one who is a little cautious when it comes to research findings. Greg Nuckols, in his article, When To Trust Research Findings, begins by saying…

“Many published studies reach incorrect conclusions. By one famous estimation, most published research findings are false, and in projects designed to directly replicate landmark studies, replication rates of positive findings are often below 50%.”

But before we go on, let me explain what I mean by… The research is flawed!

What does the research actually say?

In an attempt to measure the benefits of stretching, researchers have tried to use stretching in the same way as the examples above. They have tried to measure the effects of doing a few stretches before playing sport (acute stretching), and when the results of their research suggest that no benefit was gained, they make the wrong assumption that ALL stretching is not beneficial.

In fact, a few weeks ago one of my readers sent me an article titled; “Stop Stretching!” In it the author claims that “…research shows stretching has no value.”

These sorts of blanket statements are a miss-interpretation and a gross exaggeration of the research, and are very miss-leading as to what the research actually says.

Although the author only makes reference to one study, I can assume he’s referring to any number of studies that have been done over the last 10 to 15 years on the effects of acute stretching immediately before exercise.

Now I’m the first to admit that stretching is no miracle activity. Stretching is just one part of a holistic health and wellness plan: An often neglected part, but all the same, just one part. So I do my best to keep a level-headed perspective of what stretching can and can’t do. So what has the research proved so far?

Shrier, I. (2005) When and Whom to Stretch? Gauging the Benefits and Drawbacks for Individual Patients. The Physician and Sportsmedicine. 33(3):22-6.

“Since the early 1980’s, stretching has been promoted as a method to prevent injury and improve athletic performance. Although research suggests that this may be true for regular stretching performed every day, an isolated act of stretching immediately before exercise likely has no effect on injury prevention and actually impairs performance in strength and power sports.”

“Improvements in force, power and running speed are noted following regular stretching, in marked contrast to acute stretches performed immediately prior to exercise, which tend to yield opposite effects, (though acute stretching is helpful in certain situations, particularly where the benefits of increased ROM outweigh the limits to force and power production).”

“Stretching immediately before exercise is deemed ineffective in preventing injuries and also reduces force and power by about 2% to 5%. Regular stretching over weeks yields opposite effects, increasing force and power by about 2% to 5% while improving running speed by about 0.06 second during a 50-yard dash.“

So regular, consistent, long-term stretching (chronic stretching) can prevent injury and improve athletic performance, but doing static stretches immediately before power based activities like running, jumping and sprinting (acute stretching) can have a detrimental effect on explosive power and speed.

In other words: Doing a specific type of stretching, in a specific way, immediately before another specific activity, can have a negative effect on athletic performance.

NOT that “all stretching has no value.” Anyone who makes a comment like this either doesn’t know how to interpret a research study (or maybe they’ve never even read the research and are just regurgitating what they’ve heard someone else say), or they have an ulterior motive.

What else do we know from the research?

Kokkonen, J. et al. (2007) Chronic Static Stretching Improves Exercise Performance. Medicine & Science in Sports & Exercise. Volume 39 – Issue 10 – pp 1825-1831.

“This study suggests that chronic static stretching exercises by themselves can improve specific exercise performances. It is possible that persons who are unable to participate in traditional strength training activities may be able to experience gains through stretching, which would allow them to transition into a more traditional exercise regimen.”

Again, chronic (or regular, consistent, long-term stretching) can improve exercise performance.

And lastly…

Shellock, F. et al. (1985) Warming-up and stretching for improved physical performance and prevention of sports-related injuries. Sports Medicine. 2(4):267-78.

“Warm-up also appears to reduce the incidence and likelihood of sports-related musculoskeletal injuries. Improving flexibility through stretching is another important preparatory activity that has been advocated to improve physical performance. Maintaining good flexibility also aids in the prevention of injuries to the musculoskeletal system.“

Warning! Be very wary of anyone who tells you that doing a few stretches before your next game will make you sports injury bullet-proof or turn you into a super athlete. However, taking 5 minutes to do a few stretches both before and after each workout will improve your flexibility over the long term. And if you’re consistent, in a month or two you’ll find that you have a greater range of movement; you’ll feel more fluid and relaxed; you’ll be less susceptible to muscle strains and pulls; and you’ll be enjoying your sport more too.

Try telling these athletes that stretching isn’t important

While some coaches and trainers still cling to an outdated form of athletic preparation called specificity (see below) most athletes, coaches and trainers today, and especially those at the top of their sport, include flexibility training as a regular part of their preparation. Here are a few examples of athletes who recognize the benefits of stretching.

A strength training comparison

By the time I got to university in 1990, I’d already developed a keen interest in the field of sports coaching and athletic training. I was at university studying health science in sport and exercise, and I’d eagerly devour any new research I could get my hands on about how to train athletes more efficiently and effectively.

As I read through the latest and most advanced training methods other coaches and researchers were using, I started to notice a number of research articles emerging about this new form of training called: Strength and Conditioning.

Now I know this may seem quite odd to anyone who has worked in the strength and conditioning industry for less than 20 years, but stick with me because as you read through the rest of this article you’ll start to see a lot of similarities between what was happening in the strength training industry 25 years ago, and what’s happening with stretching and flexibility today.

Previous to the mid 1980’s, the only people who did strength training, or lifted weights, were body builders, and the thought of any other athlete lifting weights was ridiculous.

There were a few exceptions, but for the most part the accepted method of training at the time was: Specificity! In other words; if you were a runner, you ran. The thought of lifting weights or performing other non-running activities was just plain crazy.

As athletes and coaches started to experiment with different types of strength training a vicious debate developed about the proposed benefits of such an activity. One month there would be articles praising the benefits of this new revolutionary training method, explaining how athletes would now be able to run faster, jump higher and do away with sports injury.

Then the next month another article would come out exposing strength training as a waste of time; an activity that did more harm than good, and would only serve to slow athletes down and cause more injuries, not less.

Does this sound familiar? Are you hearing similar comments regarding stretching and flexibility training? So what happened with strength training?

Over time, coaches, athletes and researchers discovered how to use strength training for the greatest benefit to the athlete. They discovered what worked and what didn’t and kept modifying their training until they came up with guidelines for effective strength training.

So… How does stretching prevent injury and improve performance?

If doing a few stretches before playing your sport isn’t going to help; how do you use flexibility training in a way that will prevent injuries and make you a better athlete?

The short answer: In exactly the same way as you would use a strength training program.

When designing a strength training program, the trainer first assesses the player for weaknesses, imbalances and areas of their game or performance that need improvement. The trainer then designs a program that works to improve these areas, and over the long term, these strength improvements translate into improved athletic performance and a greater resilience to injury.

And the same applies to flexibility training.

When designing a flexibility training program, the same approach is taken. The player is first assessed for weaknesses, imbalances and areas of their game or performance where flexibility is important and needs to be improved. The trainer then designs a program that aims to improve these areas, and the program is applied over the long term. As the player’s flexibility improves, so does their athletic performance and their resilience to injury.

12 benefits of stretching

Apart from the immediate and most obvious benefit of improving flexibility, mobility and range of motion there are quite a number of other benefits that regular, consistent stretching brings, including:

• Improves freedom and ease of movement (bend, reach and turn further);
• Reduces aches, pains and stiff, tight muscles and joints;
• Improves sporting performance;
• Reduces the susceptibility to soft tissue injuries like muscle and tendon strains;
• Reduces fatigue and delayed onset muscle soreness (DOMS);
• Improves posture;
• Develops body awareness;
• Improves co-ordination;
• Promotes circulation;
• Increases energy; and
• Improves relaxation and stress relief.

Stretching can improve your heart health and lower your blood pressure

A 2020 study concluded that 12 weeks of passive stretching can improve blood flow and improve your heart health. The study also concluded that stretching can reduce problems in a person’s vascular system and decrease the risk of events such as heart attack and stroke.

Bisconti, A. Cè, E. et al. (2020) Evidence for improved systemic and local vascular function after long‐term passive static stretching training of the musculoskeletal system. The Journal of Physiology.

“The present study clearly demonstrates that 12‐week PS training is effective in improving vascular function and decreasing stiffness of the directly involved arteries (i.e. femoral and popliteal arteries of the stretched limbs) and the arteries not directly involved (i.e. contralateral femoral and popliteal arteries and brachial artery) in PS training. PS has been shown to be an effective means to improve vascular function, with practical implications for its use as a novel non‐pharmacological treatment for improving vascular health, reducing the overall cardiovascular risk, especially in individuals with limited mobility.”

Emiliano Cè, PhD, an author of the study, says that doing stretching could be beneficial for the vascular system during extended periods of confinement, (due to COVID-19).

This new application of stretching is especially relevant in the current pandemic period of increased confinement to our homes, where the possibility of performing beneficial training to improve and prevent heart disease, stroke, and other conditions is limited.

A 2021 study in the International Journal of Sports Medicine found that long-term passive stretching decreases heart rate and improves arterial elasticity.

Thomas, E. et al. (2021) Cardiovascular Responses to Muscle Stretching: A Systematic Review and Meta-analysis. International Journal of Sports Medicine.

“Researchers found that long-term passive stretching decreases heart rate and improves arterial elasticity. Arterial stiffness is an important indicator of cardiovascular health. Stiffness of arteries naturally occurs with age and is exacerbated by poor nutrition and habits (smoking & drinking) leading to plaque build up and additional hardening. Consistent stretching was shown to increase elasticity of the arteries, therefore decreasing stiffness. Due to this, researchers concluded that, “stretching seems to represent a safe, easy, and effective form of exercise with cardiovascular implications.” The study found that these cardiovascular benefits decreased and returned back to baseline levels six weeks after participants stopped stretching consistently.”

Another 2020 study in the Journal of Physical Activity and Health concluded that stretching is also beneficial for reducing blood pressure.

Ko, J. Deprez, D. Shaw, K. Alcorn, J. et al. (2020) Stretching is Superior to Brisk Walking for Reducing Blood Pressure in People With High–Normal Blood Pressure or Stage I Hypertension. Journal of Physical Activity and Health.

“An 8-week stretching program was superior to brisk walking for reducing blood pressure in individuals with high–normal blood pressure or stage 1 hypertension.”

Stretching is not a quick fix

Remember, stretching is not a quick fix. The benefits of stretching are only attained when flexibility training is applied professionally and diligently over an extended period of time. And there are no magic stretches. Doing one or two stretches every now and again isn’t going to help. And doing the same stretches over and over again isn’t going to help either.

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About the Author: Brad Walker is often referred to as the “Stretch Coach” and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon (author page) has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 122 countries have sent 1,000’s of verified customer reviews. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.

Disclaimer: The health and fitness information presented on this website is intended as an educational resource and is not intended as a substitute for proper medical advice. Please consult your physician or physical therapist before performing any of the exercises described on this website, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain.