Dr Alex Dinsdale, senior lecturer in sport and exercise biomechanics at Leeds Beckett University, has cautioned that stretching before exercise may not always prevent injury. He explains that injuries occur due to various factors, including poor footwear, fatigue, insufficient range of motion, and lack of strength to control movement.
Dinsdale distinguishes between static and dynamic stretching. Static stretching, holding a pose for six seconds or longer, can increase range of motion but decreases muscle force by about 5%. Dynamic stretching, such as bodyweight squats or walking lunges, offers more balanced benefits: it increases the muscle's capacity to produce force without reducing it as much.
For most people, the best pre-exercise routine involves a warm-up with light movements similar to the upcoming activity—like a fast walk before jogging—to raise muscle temperature. This is followed by dynamic stretches to guide the body through the motions, and finished with powerful movements like jumps or short sprints to prime the neuromuscular system.
Dinsdale emphasises that what matters more than warm-ups is “assistance training”: dedicated strength training and static stretching sessions at separate times, to build strength and flexibility in the muscles relied upon for the chosen activity.
