„You must stretch before exercise or you'll get injured.”

Cochrane and several RCTs (e.g. Pope 2000, n=1,538 recruits) found static stretching before exercise doesn't reduce injuries, and beyond 30 s transiently cuts strength and power by 5–8%. What protects: a dynamic warm-up (gradually rising intensity, movement-pattern drills) and progressive training load. Stretching has its place: after training or separately, for range of motion and — in older adults — for gait and fall prevention.

Last reviewed: 6 September 2026

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