Static-Stretching, Good or Bad?
Static Stretching: Good or Bad?
Stretching has traditionally been utilised by medical professionals and sports coaches to enhance sports performance, reduce injury risk, and aid recovery. Broadly, stretching can be defined as the application of an external and/or internal force to the musculoskeletal system, with the aim of increasing muscular flexibility (MF) and improving joint range of motion (ROM) (Weerapong, Hume, & Kolt, 2004).
From a biomechanical perspective, stretching relies on the development of tension within the muscle, musculotendinous unit (MTU), and associated proprioceptors, such as muscle spindles. This tension can be categorised as either passive or active. Passive stretching refers to elongation of connective tissue beyond its resting length, whereas active stretching involves force production through the interaction of actin and myosin filaments within the muscle fibres themselves (Knudson, 2006).
Despite its widespread use, there remains considerable debate surrounding which type of stretching (active, passive, dynamic, static, ballistic, or proprioceptive neuromuscular facilitation [PNF]) is most appropriate, as well as the optimal duration and timing of each method relative to training and performance (Costa et al., 2014).
Static Stretching and Performance
A systematic review by Apostolopoulos et al. (2015) demonstrated that static stretching performed immediately prior to activities requiring high levels of muscular strength and power can result in acute reductions in muscle performance. Consequently, leading organisations such as the American College of Sports Medicine (ACSM) and the European College of Sport Science recommend dynamic stretching over static stretching within warm-up protocols, or in some cases advise avoiding static stretching altogether before performance-based activities.
Supporting this position, Reid et al. (2018) reported that dynamic stretching performed prior to sport had no detrimental effects on performance measures. However, this does not negate evidence suggesting that regular static stretching, when incorporated appropriately alongside sport-specific training, can significantly improve MF and ROM (Akbulut & Agopyan, 2015; Kay & Blazevich, 2012).
Chronic Effects of Static vs Dynamic Stretching
Barbosa et al. (2019) investigated the chronic effects of static and dynamic stretching on eccentric hamstring performance (specifically the biceps femoris long head), as well as functional tasks including the triple hop test and a modified 20 m sprint. Their findings revealed a significant reduction in eccentric peak torque following a static stretching intervention (F2,42 = 7.17, p = 0.002). Additionally, a large reduction in triple hop distance was observed following static stretching (effect size d = 1.03), compared with both control and dynamic stretching conditions.
In contrast, no significant changes were observed in hamstring eccentric torque, triple hop performance, or sprint performance following a dynamic stretching programme. Barbosa et al. (2019) hypothesised that the observed reduction in force production following static stretching may be attributed to decreased tendon stiffness, resulting in altered muscle functional length and a shift away from the optimal point on the force–length relationship. Alternatively, reductions in contractile force may be explained by neural mechanisms, such as decreased motor unit activation due to reduced central nervous system drive.
Notably, chronic static stretching resulted in a 15.4% reduction in eccentric peak force, compared with reductions of 7.61% and 7.85% in the no-stretching and dynamic-stretching groups, respectively.
The Role of Stretch Duration
The negative effects associated with static stretching appear to be strongly influenced by the duration for which the stretch is held. Evidence suggests that short-duration static stretching (<30 seconds) does not significantly impair muscular performance, whereas longer durations (>45–60 seconds) are associated with reductions in eccentric peak torque, power, speed, muscle activation, vertical jump height, and overall force production (Kay & Blazevich, 2012; Barbosa et al., 2019).
Interestingly, some studies have reported small performance improvements in activities such as cycling and sprinting following short-duration static stretching (<30 seconds), alongside increases in ROM and reductions in musculotendinous stiffness. These adaptations may reduce injury risk by decreasing muscle strain when static stretching is used as an accessory to training rather than as part of a pre-performance warm-up (Orchard et al., 1997).
However, longer-duration static stretching (>60 seconds) has consistently been shown to impair lower-limb performance, particularly during tasks requiring high levels of eccentric force. While limited research exists on the effects of short-duration static stretching on eccentric loading specifically, this remains a key consideration given that muscle strain injuries are commonly associated with high-force eccentric actions across large ROMs.
Muscular strength, particularly eccentric strength, has been identified as a major protective factor against muscle strain injuries. Therefore, any intervention that significantly reduces eccentric force capacity—such as prolonged static stretching immediately prior to activity—may paradoxically increase injury risk despite improving flexibility.
Practical Implications
Collectively, the evidence suggests that caution should be exercised when incorporating static stretching into warm-up or pre-performance routines. Prolonged static stretching can lead to meaningful reductions in eccentric peak torque, power, speed, and neuromuscular activation, potentially compromising performance and increasing injury risk.
Dynamic stretching, on the other hand, consistently demonstrates no negative effects on performance while still improving ROM, making it a more appropriate choice within warm-up protocols. Dynamic and ballistic movements are also more sport-specific, better preparing the neuromuscular system for the demands of competition.
That said, static stretching remains a valuable tool when applied appropriately. Short-duration static stretching (<30 seconds per muscle group) has been shown to improve ROM and MF without negatively affecting force production when used separately from performance sessions or integrated strategically within a training cycle.
Conclusion
Static stretching is neither inherently ‘good’ nor ‘bad’; rather, its effectiveness depends on how, when, and for how long it is applied. Prolonged static stretching (>60 seconds) immediately before performance should generally be avoided due to its negative effects on strength, power, and eccentric force production. Conversely, dynamic stretching should be prioritised within warm-up routines.
Static stretching performed for short durations (<30 seconds), and positioned away from competition or high-intensity training, can be an effective method for improving ROM and MF without compromising performance. When used as an accessory alongside structured training, static stretching can still play a meaningful role in long-term athletic development and injury risk management.
Key Takeaways for Athletes & Coaches
✔ Static stretching before performance: - Long-duration static stretching (>45–60s per muscle) immediately before sport can reduce strength, power, speed, and eccentric force production. - This may negatively impact performance and potentially increase injury risk.
✔ Warm-up recommendations: - Prioritise dynamic or ballistic stretching in warm-ups to increase ROM without compromising neuromuscular performance. - Dynamic stretching better prepares the muscle–tendon unit and nervous system for sport-specific demands.
✔ Static stretching still has a place: - Short-duration static stretching (<30s per muscle) does not appear to impair performance. - Best used away from competition, post-training, or as part of a long-term flexibility strategy.
✔ Injury prevention considerations: - Eccentric strength is a key protective factor against muscle strain injuries. - Avoid prolonged static stretching immediately before activities requiring high eccentric force (e.g. sprinting, jumping, change of direction).
✔ Practical takeaway: - Warm-up = dynamic stretching - Flexibility development = short-duration static stretching, separate from performance
References
Akbulut, T., & Agopyan, A. (2015). Effects of an eight-week proprioceptive neuromuscular facilitation stretching program on kicking speed and range of motion in young male soccer players. Journal of Strength and Conditioning Research, 29, 3412–3423.
Apostolopoulos, N., Metsios, G. S., Flouris, A. D., Koutedakis, Y., & Wyon, M. A. (2015). The relevance of stretch intensity and position: A systematic review. Frontiers in Psychology, 6, 1128.
Barbosa, G. M., Trajano, G. S., Dantas, G. A. F., Silva, B. R., & Vieira, W. H. B. (2019). Chronic effects of static and dynamic stretching on hamstrings eccentric strength and functional performance: A randomized controlled trial. Journal of Strength and Conditioning Research.
Costa, P. B., Herda, T. J., Herda, A. A., & Cramer, J. T. (2014). Effects of dynamic stretching on strength, muscle imbalance, and muscle activation. Medicine & Science in Sports & Exercise, 46, 586–593.
Kay, A. D., & Blazevich, A. J. (2012). Effect of acute static stretch on maximal muscle performance: A systematic review. Medicine & Science in Sports & Exercise, 44(1), 154–164.
Knudson, D. (2006). The biomechanics of stretching. Journal of Exercise Science & Physiotherapy, 2, 3–12.
Orchard, J., Marsden, J., Lord, S., & Garlick, D. (1997). Preseason hamstring muscle weakness associated with hamstring muscle injury in Australian footballers. American Journal of Sports Medicine, 25(1), 81–85.
Reid, J. C., Greene, R., Young, J. D., Hodgson, D. D., Blazevich, A. J., & Behm, D. G. (2018). The effects of different durations of static stretching within a comprehensive warm-up on voluntary and evoked contractile properties. European Journal of Applied Physiology, 118(7), 1427–1445.
Weerapong, P., Hume, P., & Kolt, G. (2004). Stretching: Mechanisms and benefits for sport performance and injury prevention. Physical Therapy Reviews, 9, 189–206.