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should you stretch before exercise

Should You Stretch Before Exercise? A Data-Driven Answer

Introduction

Although it is a practice all fitness enthusiasts undertake, stretching before intensive exercise has often been an underlooked topic of interest.

We all know that preparing oneself physically before working out is essential, to prevent injury and to perform at our peak level.

We often scrutinise how to perform our workouts most efficiently, to get the best results we could obtain.

Rarely, however, do we scrutinise our warm-up and stretching routine.

This article aims to shed some light on what the scientific literature has to say about stretching as a means for an effective pre-workout warm-up, to improve performance and reduce the risk of injury.

What is stretching?

Stretching has been a technique used for thousands of years. It has been a part of the most primitive forms of exercise, from yoga (which evidence suggests has been present for at least 1,200 years) to the first Olympic games in 1896, to modern era professional sports.

Stretching is merely a technique of moving a joint or muscle with a goal to elongate or lengthen the muscle.

The goal of stretching before resistance training is to try to put the muscle through its full range of movement (ROM), to prepare for specific exercises which may put significant stress on the joints and soft tissues in the area, thereby making the muscles more flexible before strenuous activity.

With that umbrella definition it’s also worth knowing there are essentially 3 ways, or types, of stretching, that people perform:

  1. Static stretching – this is the type of stretching that involves holding the desired muscle in one stretched position for a period of time. For example, sitting on the floor, reaching forward to touch your toes with your legs straight, and holding still for 10 seconds.
  2. Dynamic stretching – this is the type of stretching that involves actively moving a joint or muscle to produce a muscle stretch but not holding that muscle in the stretched position. An example is standing and running on the spot while bringing your knee to touch your hands at chest height.
  3. Proprioceptive neuromuscular facilitation (PNF) stretching – this technique uses the principle of reciprocal inhibition to stretch a muscle. This involves stretching a muscle as you usually would, and then exerting force against the opposite direction of the stretched direction. This forces the required muscle to relax (as one muscle contracts, its opposing muscle group has to relax) for a few seconds and continuing to apply more of a stretch in the required direction.

 

Stretching and flexibility

Harvey et al conducted a meta-analysis to see if stretching did improve Range of Movement (ROM) in people without any significant contractures.

The study looked at thirteen studies in total, however, nine were deemed ‘poor’ quality studies, so the results obtained were from the resulting four studies which were deemed ‘moderate’ quality.

The results found that stretching did improve the range of joint movement for people without functionally significant contractures.

This finding was mimicked by Page et al who found all of the three types of stretches we discussed earlier in this article improved ROM, with a further conclusion that ‘PNF-stretching may be more effective for immediate gains’.

If we look at one of the most commonly tight group of muscles we see in our Crawley physiotherapy clinic, the hamstrings, a review by Decoster et al (which looked at multiple studies totalling 1,338 healthy subjects) found that multiple types of stretching techniques result in an improved range of movement in the posterior thigh muscles.  

So the evidence does seem to suggest that stretching of multiple types, especially PNF, does have a positive impact on the ROM of joints and muscles.

 

Stretching, performance injury prevention

So we know now that stretching does improve ROM but does this have any impact on injury prevention and our performance as athletes? As this is ultimately the reason we stretch.

A study in 2013, published in the Journal of Strength and Conditioning Research by Gergley looked at the ‘one rep max’, or 1RM, for healthy individuals completing a barbell squat.

The study looked at 17 men aged 18-24 who underwent two supervised pre-workout routines; the first was an active dynamic warm-up and the second was the same but followed by lower body passive static stretches (PSS).

The study noted:

A significant decrease in 1RM (8.36%) and lower-body stability (22.68%) was observed after the PSS treatment.”

Small et al found previous to this when assessing four different randomised controlled trials that static stretching was ‘ineffective in reducing the incidence of exercise-induced injury’ and McHugh et al reports there is ‘an abundance of literature demonstrating that a single bout of stretching acutely impairs muscle strength’.

This is consistent with a large systematic review conducted by Kay et al in 2012 which looked at a total of 106 studies found that static stretching can negatively impact muscle performance when the stretches are held for over 60 seconds.

Furthermore, a meta-analysis of 104 studies between 1996 and 2010 by Simic et al which looked at the impact of pre-exercise static stretching (SS) on strength, power and explosive muscular performance concluded that ‘…the usage of SS as the sole activity during warm-up routine should generally be avoided’.

Kistler et al found that static stretching, even after a period of dynamic warm-ups is harmful in sprinters of distances up to 100m.

That being said, the same results were not always found for those who underwent dynamic or PNF-style stretching.

When comparing active dynamic stretching (ADS) to a static passive stretch combined with ADS (SADS), and static dynamic stretch combined with ADS (DADS), Fletcher et al found that track and field athletes have a significantly worse 50m sprint time when completing the SADS intervention as compared to the ADS and DADS groups (which showed non significant changes in performance), indicating the active and dynamic portion of stretching counteracts the negative aspects of passive static stretching.

While studying leg extension power, Yamaguchi et al found that dynamic stretching resulted in significantly improved power when compared to non-stretching, even though static stretching had no impact on performance.

Manoel et al confirmed this when studying muscle power in women and concluded:

“The findings suggest that dynamic stretching may increase acute muscular power to a greater degree than static and PNF stretching.”

 

Conclusion

The research suggests that stretching, whether it is in a passive/static or active/dynamic manner has a positive impact on range of movement, but this does not necessarily translate to improved performance or reduction in the risk of injury.

The research to date suggests that static stretching before exercising may increase your risk of injury and reduce your performance, especially muscular power.

However, the research also suggests that dynamic and sport-specific stretching before exercising may increase muscular power and performance, and reduce the risk of injury.

Therefore it is recommended at present to undergo a dynamic and exercise-specific stretching regime before an intense workout routine.

Charlie Slaney-Paice
Charlie Slaney-Paice
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I was referred to CPC following a work incident. I found the experience very comfortable and professional. Kulraj made me feel at ease in what can be a sensitive situation, very friendly and approachable. Would recommend.
Oliver Gouldbourne
Oliver Gouldbourne
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I would highly recommend Kulraj and Crawley Physiotherapy. Very good support and help following a severe ruptured quad, with Kulraj's support and treatment plan I am back up and running.Kulraj is very knowledgeable and makes you feel you are in safe hands, with his calm and positive approach.If you need support or advice I wouldn't think twice about visiting Crawley Physiotherapy!!
Gundela Kerfante
Gundela Kerfante
1736444479
I had persistent pain in my left hipand could no longer walk )properly, and when I did it was in great pain.Kulraj's physiotherapy treatment was very successful.My pain has disappeared and my ability to move has been restored.His treatment was very gentle and pleasant.His advice on accompanying physical exercises was very helpful.I would highly recommend Kulraj at Crawley Physiotherapyfor treating patients with similar health issues.
Janine Loft
Janine Loft
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I have been attending Crawley Physiotherapy for the last 5 weeks and have found Kulraj to be really helpful with my shoulder injury. I was in constant pain before I started but he has helped me to recover back to more manageable pain levels since attending.
Xav Gomes
Xav Gomes
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Kulraj provided excellent consultation, treatment and advice. I felt a lot better just after one visit. Happy to recommend him and avail of his services again in the future if needed.
Mark Pal
Mark Pal
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Kulraj listened thoroughly to my issues, carried out tests and was able to help. He gave me detailed exercises to follow, with videos. I saw Kulraj for one issue, but on return appointments had other problems, which he treated and helped cure.I fully recommend Kulraj to all.
Will Johnson
Will Johnson
1735302887
Kulraj at Crawley Physiotherapy was excellent in helping with an overuse football injury I had been suffering with for the past year.He was extremely knowledgeable and quickly made a great judgement as to what the issue was and gave me superb treatment and exercises to do at home.As a result I have finally been able to play football without pain.
Rachel Norton
Rachel Norton
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I started to suffer with a bad back in September and was concerned I might have to take time off work, for which I wouldn't be paid. I booked in to see Kulraj and very soon my pain was reduced. I haven't had to miss any work and now I am pain free and can manage any niggles.The space is beautifully clean and welcoming. Kulraj is professional and friendly. I appreciate the fact that he doesn't book in more appointments than you need. My appointments were reduced in frequency as soon as possible and now I can just go back if I feel I need to.Would certainly recommend to family and friends, and to you!
Beth White
Beth White
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I’d highly recommend Kulraj at Crawley Physiotherapy. He is friendly and approachable, and he worked wonders on my ankle. He is very knowledgeable, and really listened to understand and work out what was wrong.
Clare Davenport
Clare Davenport
1734783655
Highly recommend Kulraj at Crawley physiotherapy clinic. Very professional and friendly, his holistic approach meant he was able to find and treat the cause rather than just symptom of my injury and helped heal and strengthen a very niggly hamstring!
Mark Fiest
Mark Fiest
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Post ACL reconstruction was struggling with tension and joint stiffness in the knee and surrounding areas.From the first time the uncomfortable feeling in the effected areas went away. Following a few more sessions a greater range in movement alongside ongoing rehab has definitely helped in getting me back to where I need to be.
Adam Partington
Adam Partington
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Very professional and friendly, helped me with a knee injury
Andrew Woolgar
Andrew Woolgar
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After struggling for a few weeks with heel pain, I went to see Kulraj who took an in depth history and diagnosed me with Plantar Fasciitis. He put together a plan and within just a few weeks I had considerably reduced pain. Kulraj is very knowledgeable has a holistic approach which I really appreciate. He gave excellent advice on how to manage the injury whilst still keeping active. The clinic is easy to find, parking a breeze and very clean. Thank you
Ben Turner
Ben Turner
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Found Crawley physiotherapy online when searching for a local physio. Was easy to book an appointment and very easy to find the place given the instructional video (a nice touch).I was suffering with pain in the meniscus of my left knee meaning I had to stop running. Kulraj addressed the biomechanical issue prescribing exercises to help with alignment and strength, along with massaging the affected area. Over the course of a few weeks the situation has vastly improved to the point I can resume my previous mileage.Kulraj is a very friendly, enthusiastic and inquisitive person, who is clearly very good at his job, I would not hesitate to recommend to a friend.
Alexandra webb
Alexandra webb
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Kulraj is the best physio in Crawley. He’s super knowledgeable, professional and creates a plan to get you fixed in the shortest time frame
Sarah Stenson
Sarah Stenson
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Kulraj is an excellent Physiotherapist, he makes you feel relaxed from the moment you enter the room until you leave. The place was always exceptionally clean and gentle music added a calming ambience. He worked wonders on my ankle to regain movement and strength after a fracture and would definitely recommend him to others needing physiotherapy.
Christie Pinto
Christie Pinto
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Highly recommend Kulraj to fix your physio needs. He is absolutely amazing and knows his job !
Chris Fernyhough
Chris Fernyhough
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Helpful and friendly, I visited Crawley physiotherapy to assist part of my treatment for Parkinson's and would highly recommend Kulraj.
Jake Sheldon
Jake Sheldon
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Kulraj at Crawley Physiotherapy really helped sort my knee out, after 3 sessions, advice and some basic stretches I could do at home, my knee has made a good recovery and I’m back playing sport.
Raj Seeruthun
Raj Seeruthun
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Went to see Kulraj after suffering acute lower back pain. After a few sessions and exercises, it was amazing how the pain eased off. I would definitely recommend Kulraj. He has been very helpful and extremely professional.
Jc Perry
Jc Perry
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Brilliant work I had a injured hamstring for a year and a half after comming here I learnt that I had other problems that would be causing the hamstring issues and after fixing them at Crawley physio therapy my hamstrings feel great!
Ellie Hooper
Ellie Hooper
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I had been struggling with knee pain and mobility issues and found the Crawley Physiotherapy Clinic online. It was very quick and easy to get a consultation with Kulraj. He had been very helpful with my knee issues over our sessions and I have come away with much more confidence and ability in my knee! Thank you!
Sam TS
Sam TS
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I had 3 physio sessions at Crawley Physiotherapy Clinic and after these I noticed a huge improvement in the hip issue that I had. Kulraj is very knowledgeable and was able to diagnose the issue and come up with a physio plan straight away. Kulraj is very friendly and easy to speak to. The clinic itself is easy to get to and I would recommend it to anyone looking for physio.
Candi Scott
Candi Scott
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Kulraj has been amazing with my whiplash injury, very easy to talk too and very calming! I had a few sessions with him and he has managed to get rid of my pain and stiffness! Definitely would recommend and if there’s any other injuries in the future il be sure to come back to him! Thank you very much
John Vos
John Vos
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Saw a handful of physio for hip issues that were causing immense issues. A couple sessions and its the best it's felt in years. Cannot recommend enough.
Jacob Flack
Jacob Flack
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Would highly recommend Crawley Physiotherapy Clinic. Kulraj was great at locating the problem and fixing it using massages and exercises over the sessions.Give him a call if you’re looking for a physio.
maisie kirk
maisie kirk
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Very attentive and relaxing! My shoulders feel brand new!
Sofia Korhonen
Sofia Korhonen
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Highly recommend Crawley Physiotherapy Clinic!Kulraj is incredibly friendly and approachable, something that sets him apart from other physiotherapists. His clinic is a bit out of my way, but the personalized care and expertise I received made the trip worth it.After only a few sessions, I noticed my lower back pain beginning to ease up and allowed me to start moving around again. It’s now been 8 weeks of sessions and my pain is completely gone! Kulraj helped me get rid of an issue that had been bothering me for years & gave some very helpful exercises to keep flare ups away.Cannot recommend him enough!
Emily Judson
Emily Judson
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Great service from Crawley Physiotherapy Clinic, Kulraj is very friendly and approachable, very good results and a nice relaxed environment. No complaints at all, an entirely positive experience all round. Highly recommended.
Lara Hamilton
Lara Hamilton
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Just finished a 6 week course with Kulraj and am really pleased with the results. After a thorough initial assessment for free which identified some issues with my posture I wasn't even aware of, he put a structured plan in place to address them. I definitely recommend CrawleyPhysiotherapy Clinic to anyone wanting to take better care of their body!
s kimber
s kimber
1724796955
Crawley physiotherapy clinic can highly recommend, extremely clean studio and toilets, facility. Really kind, knowledge and reassuring, genuine nice person with good morals! My back, posture and eally improved when I was having the therapy and I continue to do the exercises and intend to go back as soon as I can for some hands on physio.Thank you Kulraj.Wendy
Alison Braganza
Alison Braganza
1723814116
I first visited Kulraj at Crawley Physiotherapy Clinic a few months ago after injuring my lower back. Thanks to his gentle exercises, massage and good technique, I am now recovered and with better posture as well. I also appreciate Kulraj being kind, patient and calm and would recommend his services highly. Thank you so much and pleased to be back pain free!
Tanvir Bansal
Tanvir Bansal
1723811241
Kulraj at Crawley Physiotherapy Clinic treated my knee realignment with great expertise. His directions were clear and concise and in just 3 or 4 sessions my knee was pretty much sorted. Would highly recommend for quick, expert and professional service
Matthew Jung
Matthew Jung
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Crawley Physiotherapy Clinic: Had a great four sessions with Kulraj after the free initial consultation — currently recovering from a knee injury, but Kulraj has gone the extra mile and given me exercises also for ankle and hip mobility to address the underlying cause. Would definitely recommend and visit again.
Parisa Creative
Parisa Creative
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Both my knees were injured for over 8 months, I thought I’d never be able to function normally again. After seeing multiple professionals to no avail, Crawley Physiotherapy Clinic healed me within a matter of weeks. Kulraj is a lovely, genuine person and very intelligent. Highly recommend!!
Keith Jacks
Keith Jacks
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First of all Kulraj comes across as very friendly person to know polite and happy person.Discovered him via google when searching for a physiotherapist.First session is free to diagnose your problem. After that a 30 minute session is a very good price.After examining my problem started me of with so gentle exercises to relieve the pain and over a couple of weeks of doing the exercises my foot got better. Still carrying on with the exercises every day and I’m controlling the aches in my foot.Throughly recommend KULRAJ.His clinic nice and bright just the right size.To put you at easy and help you relax.
shazia naz
shazia naz
1723551226
Seen after a accident, very professionally and highly recommend, not just as professional but also as a person keep up the good workHas
Caroline Oakley
Caroline Oakley
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I saw Kulraj following a recommendation, for a knee issue, and I was not disappointed. The location is great, and Kulraj was thorough, very professional and friendly. I would have no hesitation in recommending him.
chelsea ullah
chelsea ullah
1722966035
Friendly and very professional!My shoulder is much better now! Would deffo recommend :-)
Kevin Wright
Kevin Wright
1722592009
Highly recommend Kulraj at Crawley physiotherapy clinic, he enabled me to make a full recovery within 6 weeks. Very professional.
Drone Aerial Views
Drone Aerial Views
1722437410
Great service from Kulraj @CrawleyPhysiotherapyClinic. From the diagnosis and throughout the treatment for my Frozen shoulder Kulraj explained what he was doing and has greatly improved the moment. Now I’m on the road to full recovery.Highly recommend
Charlee Raine
Charlee Raine
1721658339
Highly recommend Kulraj at Crawley physiotherapy clinic. I saw Kulraj for 6 good sessions following having a car accident (passenger) and hurting my shoulder and neck, it was a very peaceful area and good facilities Kulraj was friendly and warm approach and made me feel comfortable straight away, Definitely work hard to undo the damage caused by accident and Has helped be able to gain the support and strength also stability. Happy to start getting back to the gym and do things I was stopped to do! 100% recommend, even going back when support is needed again, many thanks
Mr N
Mr N
1721654072
I was referred to Crawley Physiotherapy Clinic through my employer after suffering a back injury whilst trampolining. After the initial assessment, Kulraj was able to devise a programme to address the root cause of my back problem. I had 8 sessions in total - the treatment included exercises to be completed at home. Kulraj was friendly and professional during every session and I would recommend his services. After 8 weeks, my back is feeling better thanks to the treatment!
Annie Balk
Annie Balk
1721031439
Highly recommend Kulraj at Crawley physiotherapy clinic. I saw Kulraj for a number of session following having a total ankle replacement! Great facilities, friendly and warm approach and made me feel comfortable straight away. Has helped with getting my ankle moving again!
Kim Jarman
Kim Jarman
1720437286
Crawley Physiotherapy Clinic was an absolute God send, not only did Kulraj help me with simple exercises that I did daily to realign my hips and shoulder but he gave me my life back. I never thought I would be pain free again, but I am. Thank you so very much, you have been AMAZING and I will most definitely recommend you to everyone I know!
Mia Martinussen
Mia Martinussen
1720206933
I would highly recommend Crawley Physiotherapy Clinic, who helped me get back into running after a longer period of injury. I now have a great program in place to help prevent injuries in the future and build healthy habits. Thanks Kulraj!
Dan Johnson
Dan Johnson
1720191540
Really helpful and friendly service, has definitely helped with my recovery from a broken ankle. Certainly can recommend Crawley Physiotherapy Clinic.
M17el M17el
M17el M17el
1720131461
Had a work referrel.to Crawley Physio Clinic for a shoulder issue. With some manipulation and easy.to follow exercises the range has increased and hopefully by continuing the exercise it.will.sort.itself out. Nice quiet.clean location and very proffesional
Barbara Bardega
Barbara Bardega
1720113193
Highly recommended! I had problems with my back and neck after car accident. After my first appointment with Kurlaj I knew that I have finally found someone who genuinely cares about me and my wellbeing. Treatment received was very effective and enabled me to resume weightlifting in a very short time.What I liked the most is his holistic approach to health and the fact that Kurlaj doesn’t limit himself to treating obvious symptoms, he actually examines your body structure in depth and looks for the root causes so there are greater results!
Chris Sherman
Chris Sherman
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