For decades, static stretching has been a go-to warm-up routine.
Touch your toes. Hold a quad stretch. Pull your arm across your chest.

Many athletes still do this automatically before workouts, practices, or games — often with the goal of preventing injury and improving performance.

But does static stretching actually do that?

Modern research suggests the answer is more nuanced than “yes” or “no.”
To understand where static stretching fits, we need to look at what it does to the body — and what a warm-up is really meant to accomplish.

Acute vs. chronic stretching effects

An important distinction often missed in public discussion is the difference between acute and chronic effects.

• Acute stretching (right before exercise)
  → Can temporarily reduce strength, power, and speed
• Chronic stretching (performed consistently over time, outside competition)
  → Can improve flexibility and joint tolerance without harming performance

Some mechanical adaptations persist over time, but their influence depends on when stretching is performed relative to training or competition.

This is why static stretching may be useful in a long-term mobility program — but less ideal as a primary warm-up before explosive or high-speed activity.

What is the real purpose of a warm-up?

To decide whether static stretching belongs in a warm-up, we first need to define what a warm-up is meant to do.

A proper warm-up should:

• Increase muscle temperature
• Enhance blood flow
• Improve neuromuscular coordination
• Prepare the nervous system
• Increase psychological readiness

In short, a warm-up is both physiological and psychological preparation — not just flexibility work.

What does the evidence say makes an effective warm-up?

Research consistently supports a dynamic, progressive approach.

Key components include:

1. Dynamic stretching

Dynamic movements that take joints through controlled ranges of motion have been shown to improve flexibility without reducing force output.

• Sople et al. (2024) reported dynamic stretching as more effective than static stretching for warm-up purposes.

2. Light aerobic activity

Low-intensity aerobic movement increases muscle temperature and circulation.

• Manalu et al. (2025) demonstrated that aerobic warm-ups improve blood flow and muscle readiness for exercise.

3. Sport-specific movements

Gradually introducing movements that resemble the demands of the sport helps prepare both muscles and the nervous system.

• Vora et al. (2019) emphasized sport-specific activation for improved performance and injury resilience.

A large body of evidence summarized by Afonso et al. (2023) shows that effective warm-ups can:

• Reduce injury risk
• Improve neuromuscular responsiveness
• Enhance overall athletic performance

So where does static stretching fit?

Static stretching is not useless — it’s just often misused.

When static stretching may make sense

• After training or competition
• As part of a long-term flexibility or mobility program
• During rehabilitation
• In low-intensity or non-explosive activities
• When very short, gentle holds are used before activity

When it’s likely not ideal

• Immediately before sprinting, jumping, or heavy lifting
• As the primary warm-up for power- or speed-based sports
• When long, aggressive holds are used right before performance

Final thoughts

Static stretching isn’t the villain — but it’s not the hero of warm-ups either.

If your goal is to:

• Perform better
• Reduce injury risk
• Feel physically and mentally ready to move

Then your warm-up should prioritize dynamic movement, gradual loading, and sport-specific preparation.

Static stretching still has a role — just not as the default solution before every workout.

Warm up to perform.
Stretch to restore.