Debunking Myths About Flexibility for Runners and CrossFitters

Stretching is one of the most commonly recommended tools in fitness. Athletes are often told to stretch to prevent injuries, improve performance, or reduce soreness. But how effective is it, really?

As a physical therapist working with runners and CrossFit athletes, I help people move and train better based on current evidence—not outdated routines. Here’s what you should know about stretching and where it actually fits into a well-rounded training plan.

1. Stretching and Injury Prevention

It’s widely believed that stretching before a workout helps prevent injuries. But the research tells a different story: stretching alone doesn’t significantly reduce injury risk.

What does help prevent injury? Regular strength training, progressive loading, and appropriate warm-ups. These strategies do far more to prepare the body for training and reduce the likelihood of tissue overload than static stretching alone.

Key takeaway:
If injury prevention is your goal, focus on proper movement preparation and load management—not just stretching.

2. Stretching and Performance

Stretching can influence performance—but not always in a positive way. Holding long static stretches (typically 60 seconds or more) right before exercise can temporarily decrease strength, power, and explosiveness. This is particularly relevant for activities like Olympic lifts, sprinting, or box jumps.

In contrast, dynamic stretching—moving through ranges of motion in a controlled, active way—has been shown to help improve movement readiness and enhance performance without those downsides.

Key takeaway:
Avoid long static stretches before your workouts. Instead, use dynamic warm-ups that mimic the movements you’ll be performing.

3. Stretching and Muscle Soreness

Many athletes use stretching as a way to reduce soreness after intense workouts. While it might feel good in the moment, the evidence suggests that stretching doesn’t significantly reduce delayed-onset muscle soreness (DOMS).

More effective recovery strategies include adequate sleep, nutrition, hydration, and light movement to promote circulation.

Key takeaway:
Stretching after a workout is fine if it feels good, but don’t expect it to drastically improve your recovery.

4. Stretching for Mobility and Movement Quality

Mobility—your ability to actively move through a full range of motion—is essential for quality movement in both lifting and running. While stretching can increase flexibility, it doesn’t always improve functional mobility or carry over into performance.

The most effective way to build usable range of motion is through active mobility work—exercises that involve control and strength at end ranges. For example:

• Goblet squats for hip and ankle mobility

• Overhead kettlebell carries to improve shoulder range and stability

Key takeaway:If you want to improve your mobility for specific movements (like squatting deeper or going overhead), use mobility drills that combine strength and range—not just passive stretches.

So… Should You Stretch?

Stretching isn’t harmful, and in some cases it can be a useful tool—especially for short-term relief or relaxation. But it’s not the cure-all it’s often believed to be. For long-term injury prevention, performance gains, and mobility improvements, a well-rounded approach that includes strength, movement prep, and load management will get you better results.

Need Help Building a Smarter Mobility Routine?
If you’re dealing with recurring tightness, mobility restrictions, or nagging injuries, I can help. I work one-on-one with runners and CrossFitters in Ventura and Santa Barbara to create evidence-based plans that support your goals and keep you training pain-free.