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For years, athletes and coaches believed that static stretching before and after training or competition was important and beneficial for performance and injury prevention. However, modern sports science has revised this view.

The old way: Static stretching before physical activity

Static stretching involves holding a muscle in a stretched position for a specific period, usually 15–60 seconds. Traditionally, this was done before physical activity, based on the assumption that it would "loosen" muscles and joints, lowering the risk of injury and enhancing performance.

However, several studies have challenged this assumption. Research shows that static stretching before activity, especially when held longer than 60 seconds, can actually temporarily reduce muscle strength and performance, leading to poorer results.

The modern approach: Dynamic warm-up before physical activity

Research shows that static stretching is not an effective method to specifically prepare the body for athletic activity, especially in sports like running, cycling, or cross-country skiing.

Instead of static stretching, sports science recommends dynamic warm-up and activation exercises before training or competition. These include active movements that mimic the upcoming activity and thus prepare the muscles in a targeted way. Common exercises include leg and arm swings, torso rotations, lunges, arm and hip circles, or running drills (such as high knees or butt kicks).

These movement-based exercises activate the muscles, improve mobility and range of motion, and reduce stiffness in muscles and joints. Increased blood flow and warmth help muscles contract more efficiently and reduce the risk of injury. Additionally, dynamic warm-ups improve coordination and neuromuscular activation, allowing the body to move more efficiently and react faster.

Important: Dynamic movements should not be the very first part of the warm-up. First, the body should be awakened with about 10 minutes of light jogging or an alternative aerobic activity. This increases blood flow to the working muscles and raises body and muscle temperature. After that, the body is ready for sport-specific dynamic exercises.

The right time for static stretching is after the activity

After training, muscles are warm and pliable, making static stretching ideal. Whether you stretch immediately after exertion or later at home is not crucial and varies individually.

Stretching after exercise relaxes both muscles and mind, reduces muscle tension, and helps maintain or even improve flexibility.

Each athlete should focus on the muscle groups most stressed by their sport. For runners, for example, this includes the calves, quadriceps, hamstrings, and hip flexors. It's recommended to hold static stretches for 20–30 seconds and breathe in a controlled way to promote relaxation and recovery. Important: Stretching should feel relaxing and must not cause pain.

Regular post-training stretching can also improve posture, body awareness, and movement efficiency in the long term, which is crucial for endurance athletes to avoid compensatory patterns and overuse injuries.

Caution: Static stretching is not suitable for everyone

Although stretching benefits many, people with joint hypermobility or hypermobility spectrum disorders (HSD) should be cautious. These individuals already have an excessive range of motion and often joint instability. Static stretching can worsen this instability and increase the risk of injury. For them, strength training and stabilization exercises that enhance joint control and muscular support are more suitable.

Stretching is also a very personal matter. Many athletes simply don't enjoy stretching and don’t see any downside from skipping it.

Avoid static stretching after hard sessions or competitions

After very intense training or competition, stretching should be avoided. The muscles are already heavily stressed. Tiny tears (microtrauma) may have formed in muscle fibers, particularly in the myofibrils, as well as in the surrounding fascia or tendon insertions. Stretching in this state can do more harm than good. To avoid further straining these sensitive structures, it's best to leave them alone or activate them with very gentle movement. After such muscular exertion, other recovery methods are more important, such as:

• Balanced nutrition with sufficient protein and carbohydrates
• Plenty of sleep
• Gentle movements like swimming or cycling
• Contrast baths or showers (e.g., alternating hot and cold, foot baths)
• Sauna or infrared sauna
• Very gentle massage or lymphatic drainage
• Compression garments (e.g., compression socks or boots) to support circulation

Conclusion

Stretching plays an important role in many athletes’ training routines. But context is key when deciding which type of stretching to use and when. In endurance sports, the following guidelines apply:

• Before training/competition: Dynamic warm-up, no static stretching
• After training/competition: Static stretching can aid recovery, but not after very intense sessions—in that case, use other recovery methods
• In everyday life: Static stretching helps improve flexibility, body awareness, and somatic mindfulness
• With hypermobility: Focus on stabilization, avoid static stretching