Published by PMR of NY & CT
Many of us learned to touch our toes and hold it before gym class or a run. It feels like the responsible thing to do, but thinking on warm-ups has changed. If you want to lower your chance of getting hurt and feel ready to move, how you prepare matters more than how long you hold a stretch.
Here is the short answer on stretching before exercise: long, still holds are not the best way to get ready. A dynamic warm-up, meaning light activity followed by movements that look like your workout, prepares your muscles and joints better. Static stretching still has value; it just works better at a different time.
What research says about stretching before exercise
Studies on pre-workout stretching have produced mixed results. On its own, holding static stretches before activity hasn't been shown to do much to prevent injuries overall.
Timing and dose also matter. Holding a stretch for about a minute or longer per muscle, right before you play, may briefly reduce strength, power and speed. Shorter holds have little measurable effect, especially when you follow them with active movement.
What does seem to help is a proper warm-up. Research suggests that structured warm-up programs used in team sports such as soccer, which combine running drills, strength, balance and landing practice, can lower injury rates.
Why warming up helps your body
A good warm-up gradually raises your heart rate, breathing and muscle temperature. Warm muscles and tendons move more easily, and your joints get a chance to work through their range before they have to handle speed or load.
A warm-up also rehearses coordination. Practicing the movements you're about to use, at lower intensity, helps your nervous system get ready for quick changes of direction, jumping or lifting. It's also a good moment to notice anything that feels off before you push hard.
A simple warm-up routine for most workouts
You don't need anything elaborate. Ten to fifteen minutes is plenty for most people, with the longer end helping on cold mornings or before high-intensity sessions.
- Get warm (about 5 minutes). Brisk walking, an easy jog, cycling or rowing at a gentle pace.
- Move through your range (3 to 5 minutes). Controlled movements that take your hips, shoulders and spine through the motions your activity uses.
- Rehearse your activity (2 to 3 minutes). A few easier practice rounds of the real thing, building toward your working pace or weight.
Warm-up moves matched to your activity
Pick a handful of movements that fit what you're about to do:
- Running: high knees, butt kicks, skipping and a few gradual speed-ups over 50 to 100 yards
- Lifting weights: bodyweight squats, band pull-aparts and one or two light sets of your first lift
- Tennis, pickleball and basketball: side shuffles, carioca (crossover stepping), a few short bursts at moderate speed and easy shadow swings
- Golf: torso turns with a club held across your shoulders, then practice swings starting with short irons
- Swimming: a few minutes of easy laps and gentle shoulder rolls before any speed work
Keep each movement smooth and controlled. The goal is to feel warm and loose, not tired.
Where static stretching still fits
Static stretching works well after exercise, when your muscles are warm, or as its own short session on other days. That is where it helps build flexibility over time.
There are exceptions. Dancers, gymnasts, martial artists and others whose sport demands an extreme range of motion often need some stretching before exercise. Short holds followed by dynamic movement are a reasonable compromise.
If you're returning from an injury, your physical therapy plan may include specific stretches before activity. Follow that guidance over general advice.
When to stop and get checked
Stop exercising and call 911 if you have chest pain or pressure, you faint, or you're far more short of breath than your effort explains.
See a professional if you notice:
- A pop or sudden sharp pain, followed by swelling or bruising
- A joint that gives way or locks
- Pain that gets worse with each workout or doesn't settle after a few days of rest
- Pain that wakes you at night
Our sports medicine team treats sports injuries in people of every fitness level and helps plan a safe return to activity.
Frequently asked questions
Do you need to warm up before stretching?
It helps. Muscles tend to stretch more comfortably when they're warm, so a few minutes of easy walking or cycling before a stretching session is a sensible habit. Gentle stretching while you're cool is rarely harmful for healthy people, but avoid pushing hard into a cold muscle, especially first thing in the morning or after sitting for a long time.
Does stretching prevent sore muscles?
Not by much. Research reviews have found that stretching before or after a workout makes little difference to the muscle soreness you feel a day or two later. That soreness comes from small-scale stress in muscles doing new or harder work, not from lactic acid, which clears soon after you stop. Building up your workouts gradually is the best way to keep it manageable.
What should you do if you pull a muscle during exercise?
Stop the activity rather than playing through it. For the first day or two, protect the area and move it gently within a comfortable range; a cold pack may ease pain. Then return to activity gradually as pain allows. If you can't bear weight, you felt a pop, or you notice major swelling or bruising, have it checked.
Talk with our team
If injuries keep interrupting your workouts, Physical Medicine & Rehabilitation of NY & CT (PMR) can assess how you move and help you build a warm-up and training plan that fits your sport. Request an appointment and our team will contact you to schedule a visit at one of our Connecticut and New York locations.
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