Does stretching before exercise prevent injury?

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1. 1

   Associations between training behaviors and injuries in performance-oriented parkrunners using traditional statistical methods and machine learning.

   PloS one (Wu et al.)Published Aug 19, 2026Checked Oct 4, 2026

   “ML classifiers were employed to establish multi-factorial prediction of RRIs. Shapley Additive Explanations were used to explain how frequently selected features affect RRI probability.Results1,203 responses were obtained and 570 performance-oriented parkrun participants were used for data analysis. Resistance training (Φ = 0.099, p = 0.018) and stretching/yoga (Φ = 0.095, p = 0.023) were positively associated with RRIs. No other S&C or running training behaviors were associated with RRIs. ML classifiers achieved moderate predictive capacities and found non-linear associations between RRIs and number of interval training sessions per week, a positive association with stretching/yoga, and a negative association with coach-guided training.ConclusionParticipation in S&C activities is not associated with a lower likelihood of RRIs in parkrunners and resistance training and stretching/yoga was linked to greater likelihood of RRIs. ML classifiers suggest there is benefit to performing a high frequency of interval training sessions, excluding stretching/yoga, and having qualified coaches prescribe training.”

2. 2

   Preventative strategies for non-contact lower limb injuries among male football players: A scoping review.

   The South African journal of physiotherapy (Kunene & Mmitsi)Published May 13, 2026Checked Oct 4, 2026

   “The literature search was conducted across eight electronic databases: PUBMED, CINAHL, PEDro, EBSCOhost, Cochrane Library, SPORTDiscus, Scopus and ScienceDirect.ResultsTwenty-five (out of 617) studies met the inclusion criteria, and their outcomes have been presented. Outcomes revealed various injury inhibition programmes implemented for non-contact lower limb injuries among male footballers, which were: Nordic hamstring exercises, Copenhagen adduction exercise, muscle strengthening, stretching exercises, ankle taping, FIFA 11, FIFA 11+ warm-up programme, preseason preparation, running mechanics, high chronic training loads, bounding exercises and a multicomponent exercise programme.ConclusionThe study identified a range of preventative strategies commonly employed to reduce the risk of non-contact lower limb injuries among male football players.Clinical implicationsConsidering the varying dynamics across teams and competitive levels, these strategies can serve as a valuable framework for developing injury prevention programmes.”

3. 3

   The Effects of Different Warm-Ups on Volleyball Performance.

   Sports (Basel, Switzerland) (Mielniczek & Tillaar)Published May 26, 2026Checked Oct 4, 2026

   “Risk of bias was assessed using the Cochrane Risk of Bias 2 (RoB 2) tool and visualized with the robvis package. Warm-up protocols were categorized into dynamic and static stretching, resisted warm-ups, foam rolling and vibration techniques, whole-body vibration, Raise Activate Mobilize Potentiate (RAMP), joint distraction methods, and volleyball-specific routines.ResultsDynamic, resisted, high-intensity, volleyball-specific, and whole-body vibration warm-ups showed the most consistent improvements in jump performance, agility, and reaction time. Static stretching provided minimal benefits, with occasional gains in agility or flexibility. Foam rolling and vibration foam rolling were largely ineffective, except for one study showing improved reactive strength. The results varied due to differences in athlete level, protocol duration/intensity, sample size, and measurement methods.ConclusionWarm-ups appear to meaningfully influence volleyball performance. Dynamic, resisted, and sport-specific routines appear to be the most effective. More research is needed to define optimal, standardized protocols.”

4. 4

   How long should athletes with high range of motion demands stretch? Acute stretching durations for flexibility and performance: a systematic review.

   Frontiers in physiology (Belli et al.)Published Jul 17, 2026Checked Oct 4, 2026

   “Combined protocols resulted in small positive effects on both flexibility (1.65%) and performance (0.60%). PNF interventions produced a small positive effect on performance (1.04%) when compared to control conditions. Regarding duration, short-duration stretching (≤60 s) led to a small flexibility improvement compared to control (0.79%), with trivial performance gains pre to post (0.06%) and compared to control (0.48%). Long-duration stretching (>60 s) yielded large flexibility improvements pre to post (6.21%) and a small improvement compared to control (1.89%), but small performance declines pre to post (-1.80%) and trivial effects relative to control (-0.02%). However, the majority of included studies were rated as low quality (15/23), and findings should be interpreted with caution.ConclusionStretching duration affects flexibility and performance. Long static stretching boosts flexibility but slightly reduces performance, while dynamic stretching enhances readiness with minimal flexibility gains. Protocols should match sport-specific demands and session goals.Systematic review registrationhttps://www.crd.york.ac.uk/PROSPERO/view/, identfier CRD42025635493.”

5. 5

   Warming up (Wikipedia)

   WikipediaPublished Oct 2, 2026Checked Oct 4, 2026

   “Warming up is a part of stretching and preparation for physical exertion or a performance by exercising or practicing gently beforehand, usually undertaken before a performance or practice. Athletes, singers, actors and others warm up before stressing their muscles. It is widely believed to prepare the muscles for vigorous actions and to prevent muscle cramps and injury due to overexertion.”