How Effective Is Stretching Before Exercise? Does It Prevent Injury?

Few things feel as refreshing as stretching your body first thing in the morning. Sometimes you might stretch naturally as part of a wake-up impulse. It is almost as if your body knows it must stretch to perform effectively. But is this also the case with exercising? And, do we really need to stretch before an exercise to be more effective and does stretching help with preventing injuries?

Stretching 101: What You Need to Know

To answer this question, it is important that we first understand the different types of stretching. These two common types of stretching are static or dynamic. Static stretching is what most of us think about when we hear the word ‘stretching’ where we are holding a stretch for a bit and feeling that line of pull. On the other hand, a Dynamic stretch is more movement based, like swinging your legs or doing arm circles to get your blood flowing. Our experience is that static stretching is most beneficial for cooldown after a workout whereas dynamic stretching is highly beneficial before exercise as it stimulates the muscles ahead of the workout. 

At InsideOut Fitness Studio, our expert team of trainers can guide you on the safe, most effective stretching techniques for your physical goals.

 Does Stretching Prevent Injuries?

The big question: Does stretching prevent injuries? The short answer is… it is complicated. Research suggests that dynamic stretches reduce the risk of injury to some extent, whereas static stretching before a workout can potentially impair performance as it reduces muscle optimization, temporarily. So, while stretching is good for you, it is not a guarantee against getting hurt.

Stretching Tips

To make the most out of your stretching, it is beneficial that you have a dynamic stretching session before your workout which is catered towards the muscle group you plan on loading. This could include high knees, lunges, torso twists or leg swings. To cooldown after your workout try incorporating some static stretches to help muscle recovery and improve flexibility.

Stretching plays a vital role in preparing the body for exercise and aids in recovery, but it doesn’t guarantee prevention of injury. All things considered, it is best that you tailor your stretches based on your exercise routine to achieve the best results.

By E. Cyril