Should you still be static stretching? What does the science say?
Should You Still Be Static Stretching? What the Science Says
If you are a runner, a walker, or someone who leads an active lifestyle, you have probably been advised at some point to stretch before exercise. But is static stretching still recommended, and does it really help to prevent injuries or improve performance? Let us explore what the latest research suggests.
What Is Static Stretching?
Static stretching involves holding a muscle in a lengthened position for a period of time, typically between fifteen and sixty seconds. For example, bending forward to touch your toes and holding that position is a static stretch.
This type of stretching differs from dynamic stretching, which involves movement-based exercises such as leg swings or walking lunges and is commonly used during warm-up routines.
The Benefits of Static Stretching
It Improves Flexibility
There is some evidence that static stretching improves flexibility and range of motion. Research indicates that stretching for a total of around ten minutes per week (spread across multiple sessions) can lead to meaningful improvements in joint mobility, particularly around the ankle. This is useful for example in individuals with tight calf muscles or restricted ankle movement, which can affect walking and running performance.
It May Reduce the Risk of Muscle and Tendon Injuries
Some studies suggest that static stretching may help reduce the risk of specific muscle or tendon injuries, especially in activities that place a high strain on the tissues. For instance, maintaining good flexibility may support tissue resilience in runners and team sport participants.
The Limitations of Static Stretching
It May Temporarily Reduce Strength and Power
Performing static stretches for more than sixty seconds per muscle group before exercise can temporarily reduce muscular strength, power, and speed according to some studies in elite athletes. For example, holding a long stretch before sprinting or lifting weights may slightly impair performance.
Shorter static stretches (under sixty seconds) appear to have only minimal effects and may be suitable when included as part of a broader warm-up routine.
It Does Not Prevent All Injuries
While static stretching may help prevent some types of injuries, such as strains to the muscle-tendon unit, it does not significantly reduce the overall risk of injury. It will not prevent issues such as ankle sprains, stress fractures, or overuse injuries on its own. Injury prevention requires a combination of factors including strength training, appropriate footwear, progressive training loads, and adequate recovery.
When to Use Static Stretching
| Activity stage | Recommended approach |
| Before physical activity | Prioritise dynamic movements to warm up. If static stretches are used, keep them under sixty seconds per muscle. |
| After physical activity | This is an ideal time for static stretching, as it can help relax muscles and maintain flexibility. |
| During rehabilitation or rest days | Use static stretching to improve or maintain joint range of motion, particularly when mobility is restricted. |
Practical Advice for Runners, Walkers, and Active Individuals
- Before running or walking: Use dynamic exercises such as walking lunges, high knees, or leg swings. These help to activate the muscles and prepare them for movement without impairing performance.
- After running or walking: This is the most suitable time for static stretching. Focus on areas such as the calf muscles, hamstrings, hip flexors, and the soles of the feet.
- During injury rehabilitation: If you are recovering from a lower limb injury, targeted static stretching can help restore lost flexibility. This is particularly important for conditions affecting the Achilles tendon or plantar fascia.
Final Thoughts
Static stretching still has value when used appropriately. It is most effective for improving flexibility and may reduce the risk of certain types of injuries. However, it is not a comprehensive solution for preventing all injuries or enhancing performance.
For the best results, include strength training, sensible training progression, good footwear choices, and proper recovery in your routine.
How We Can Help
At Active Podiatry, we specialise in assessing walking and running patterns, identifying areas of restricted movement, and developing personalised plans to improve mobility and reduce injury risk. In case of injury we also provide a full assessment service including diagnostic ultrasound scanning, biomechanical assessments, and tailored rehabilitation for active people of all ages.
If you are struggling with flexibility issues or lower limb injuries, we are here to help.
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Contact us today to book an appointment and take the next step towards moving better.