Is Stretching a Waste of Time?

I think this one might upset some of you… Should you stretch before you run? Does it actually prevent injury? Or is it just something we’ve always been told to do? At Kinetix, we like to cut through the noise and look at what the research actually says.

Stretching Can Improve Flexibility

This one isn’t surprising. Multiple studies show that static stretching (holding a position for 20–60 seconds) improves range of motion over time. If your goal is to touch your toes, get deeper into a squat, or feel less stiff in your hips, stretching can help you get there.

But here’s the catch: improving flexibility doesn’t automatically mean you’ll move better or avoid injuries. Also, you need to really commit to stretching often to appreciate lasting changes in muscle length. 

Stretching and Performance: Not Always a Match

For years, athletes were told to stretch before games to “loosen up.” But research has shown that long static stretching before activity can temporarily decrease strength and power output. That means your sprint speed, jump height, or lifting numbers could actually dip right after a long hold.

Instead, the evidence supports dynamic warm-ups—things like leg swings, walking lunges, and high knees—to prime the muscles and nervous system before activity. Think movement that mimics your sport, not sitting and holding a pose.

🩹 Does Stretching Prevent Injuries?

This is where it gets tricky. Research hasn’t found a strong link between stretching and injury prevention. The bigger factors?

• Strength and conditioning (resilient muscles and tendons handle stress better).

• Load management (how quickly and how much you ramp up activity).

• Movement quality (how efficiently your body handles force).

In other words, stretching alone won’t keep you injury-free—we prefer a solid strength training program with smart progression. 

Stretching for Recovery & Feel

If you love stretching, you’ll enjoy this last piece! Post-workout stretching has been shown to reduce perceived muscle soreness and promote relaxation, even if it doesn’t speed up tissue repair. For many people, it just feels good—and that can be important!

Stretching can also provide a mental “cool down,” helping you shift gears after a tough workout or long day.

Final Thoughts: Stretching Is a Tool, Not a Cure-All

• Stretching improves flexibility.

• It’s not a magic shield against injury.

• It’s not the best warm-up before explosive activity.

• But it can help you recover, relax, and feel better.

Stretching has been studied for over 100 years and it’s track record is unimpressive.  That doesn’t mean we don’t have patients stretching here at Kinetix.  It can be an important tool for those who have been immobilized after a surgery or injury. But for general health, you’re better off spending your time and energy in the weight room working through full range of motion.