The Importance of Stretching Before and After Exercise

Your earbuds are in, your shoes are laced up, and you’re ready to exercise — but no need to stretch first, right? Many fitness gurus say you should avoid stretching before a workout. However, skipping pre-workout stretches could lead to an injury.

Is it Better to Stretch Before or After a Workout?

For maximum benefits, it's crucial to stretch both before and after your workout. Despite online sources suggesting otherwise, this isn’t as clear-cut as it seems.

An older study found that static stretching before a workout could reduce athletic performance, potentially leading to the myth that pre-workout stretching isn’t beneficial. However, the reduced performance only lasted a few minutes and didn’t affect long-term strength or endurance. Moreover, newer studies indicate that pre-workout static stretching may not harm performance after all. It’s important to note that this older study only dealt with static stretching — where you extend through your joint and hold the stretch.

This is different from dynamic stretching, which involves active movements that warm up and stretch your muscles simultaneously. With dynamic stretching, you move a muscle through its full range of motion without stretching it to the max.

How Should You Stretch Before a Workout?

Yes, it’s okay to stretch before a workout, as long as you do it properly. Static stretches aren’t harmful if you stay within your body’s limits. Stretching shouldn’t hurt, and loosening up your muscles and joints before exercise can help avoid injuries.

Your pre-workout stretches should focus on dynamic stretching and only a few shorter static stretches. This combination approach may be gentler on muscles that need to warm up. You can also try foam rolling, which helps ease tightness, lengthen muscles, and improve the range of motion.

However, there isn’t a one-size-fits-all stretching routine. Your stretching routine should be based on your fitness level and the activity you’re doing.

How Should You Stretch After a Workout?

After your workout, focus on maximizing your flexibility while your muscles and joints are warm. This is your golden opportunity to use static stretching for maximum benefits. Doing longer, static stretches after a workout helps lengthen your muscles and loosen joints. A strong, flexible joint is a healthy joint — and less likely to get injured.

Hold static stretches for 30 to 60 seconds each. Relax and breathe deeply through the stretch to send oxygen to your muscles. You can also try passive stretching for a deeper stretch. But don’t stretch until it hurts, even with warm muscles.

What Happens if I Skip Stretching?

Stretching is an underappreciated part of physical fitness. Without stretching, your muscles gradually become tighter and shorter, making them more likely to be injured. The small amount of time you save from not stretching could end up sidelining you for several weeks.

Additionally, being flexible is a natural joint pain reliever. Stretching helps relieve symptoms of osteoarthritis. Exercise combined with stretching is a great way to keep your joints healthy.

When Should You Not Stretch?

There are a few times when you may need to skip stretching:

• Injury: If you’ve twisted, sprained, strained, or otherwise injured yourself, don’t try to fix the problem with stretching. Stretching a damaged tendon or muscle can make the injury worse. Instead, rest and ice the area and contact your healthcare provider.
• Recent Surgery: Don’t return to your stretching or fitness program after surgery until your provider gives you the go-ahead. Follow your provider’s instructions for surgery recovery.

Stretching: Your Pre- and Post-Workout BFF

The hype about not stretching before workouts is a bit of a misunderstanding. Stretching before and after exercise is beneficial. When in doubt, talk to your healthcare provider. They can help you create an exercise plan that’s safe and effective for your needs.