Are you stretching enough?

Clare Lawson • February 18, 2025

Read about the best ways to stretch to get the benefits

Firstly, Why do we need to stretch?
There is strong evidence to show that stretching our muscles helps to improve our joint mobility and muscle flexibility.

There are different types of stretching with the most common being:
1. Static stretching
This involves holding a position of a muscle for a certain period of time. An example is reaching forwards to touch your toes to stretch your hamstrings.

2. Dynamic stretching
Involves moving a muscle through a controlled range of movement, often mimicking a specific activity or sport. An example is a runner doing long strides or walking lunges before a run.

When should I stretch?
It depends. Research has found that before exercise or sport, it is best to perform dynamic stretches, as they will better prepare you for your activity. It is no longer recommended to do static stretches beforehand, as it can sometimes reduce your performance, particularly for sports requiring explosive power and speed such as basketball and sprinting.

Stretching alone, especially before exercise, will not help to prevent or reduce the chance of injury as once thought either.

How long should I stretch for?
A static stretch should be held for a minimum of 30 seconds (No, 10 seconds is not enough!) and repeated 1-2 times in a session. To achieve maximal flexibility,  it is recommended that you stretch at minimum 2-3 x week however daily is more effective.


Does stretching help muscle soreness?
 Contrary to popular belief, no. There is no solid evidence to show that stretching will reduce the delayed onset muscles soreness (DOMS) associated with exercise. While most people will agree that stretching feels good and it is completely safe to do so after exercising, focus more on your recovery of sleep and nutrition to help with that DOMS.

Should I stretch if I have an injury?
Most injuries don’t tolerate stretching in the early stages; so it is best to steer clear of them. Talk to your physiotherapist to discuss the best strategies to help recover from your injury the fastest.


Take home messages:

  • Stretching alone does not prevent the most common injuries
  • Stretching is great for improving flexibility and mobility
  • Dynamic stretches are best performed before exercise and sport
  • A minimum of 30 seconds is best for static stretching and consistency is key



McHugh, M. P. and C. H. Cosgrave (2010). “To stretch or not to stretch: the role of stretching in injury prevention and performance.” Scandinavian Journal of Medicine & Science in Sports 20 (2): 169-181


https://www.acsm.org/blog-detail/acsm-certified-blog/2021/03/18/stretching-and-flexibility-guidelines-update

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For decades we have been told to ‘RICE’ after we get an injury, but it’s time to let go and make room for some ‘PEACE & LOVE’. This new acronym has replaced the old ‘RICE’ acronym and it has some significant changes, including avoiding ice and anti-inflammatories after an injury as these have been found to disrupt the natural healing process that we want to occur. It also gives us more guidance on what to do after the initial injury phase, a crucial step that was missing from the old ‘RICE’ acronym. For the first few days after an injury, give them some ‘PEACE’ P: Protect We want to protect the injury by de-loading and reducing movement for the first 2-3 days to prevent further damage and allow the healing process to occur. Prolonged rest can in fact lead to longer recovery times. E: Elevate Try to keep the injured limb elevated higher than the level of your heart; this will help to reduce swelling out of the area. A: Avoid anti-inflammatory modalities It is now recommended to avoid taking anti-inflammatories, such as ibuprofen and aspirin in the first few days after your injury as these can interfere with the inflammatory process and slow down tissue healing. Applying ice to an injury may also disrupt this process; it can be still be used to assist with pain relief. After the first few days heat can also be used for pain management. C: Compress Compression of the injured area using bandages or tape is recommended to help reduce swelling and bleeding. E: Educate Education plays a huge part in any injury management. Your physiotherapist will provide education specific to your injury and situation to help you understand your recovery times and what you need to do to get better fast. After the first few days have passed, injuries need ‘LOVE’ L: Load Try to resume normal activities if your pain and symptoms allow; this will promote repair, remodelling and improve tissue tolerance. Your body will tell you when it is okay to increase the load, or if it is not ready. O: Optimism Be optimistic about your recovery! People who are optimistic have better outcomes as the brain plays an important role. Fear and avoidance surrounding your injury can be barriers to recovery. Working with your physiotherapist can help to improve your confidence with getting moving again after your injury. V: Vascularisation Starting some cardiovascular exercise, such as a walking, swimming or a stationary bike will help to increase blood flow to the injured area. This, combined with rehabilitation exercises can help with pain relief and getting your back to your usual activities faster. E: Exercise Your physiotherapist will give you the specific exercises required to rehabilitate your injury and restore factors like mobility, strength and proprioception, as well as helping you to prevent the same injury from occurring again! To find out the best way to manage your injury, book in for an appointment where you will get your own comprehensive and individualised rehabilitation plan.

Heat or Ice – Which is best for my injury?

By Clare Lawson • October 30, 2024
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