Stretching Myths Debunked: What Your Physiotherapist Wants You to Know

Stretching is one of the most commonly prescribed self-care activities, yet it is also one of the most misunderstood. Many long-held beliefs about stretching have been challenged by research over the past two decades. Knowing what actually works -- and what does not -- can help you stretch more effectively, avoid wasting time, and prevent injury rather than cause it.

Common Stretching Myths and the Evidence

Myth 1: You must stretch before exercise to prevent injury. Static stretching before sport does not reduce injury rates and can actually decrease muscle power output for up to 30 minutes. Research shows that a dynamic warm-up -- movements like leg swings, walking lunges, and arm circles that take your joints through their full range under active muscle control -- is more effective at preparing the body for activity.

Myth 2: Stretching prevents muscle soreness. Multiple studies have found that stretching before or after exercise does not significantly reduce delayed-onset muscle soreness (DOMS). Soreness is caused by micro-damage within the muscle fibres during unfamiliar or intense exercise, and stretching does not alter this process.

Myth 3: You need to hold a stretch for at least 60 seconds. For most people, holds of 15-30 seconds are sufficient to improve flexibility when repeated 2-4 times per muscle group. Longer holds (30-60 seconds) may benefit older adults, whose tissues respond more slowly, but marathon stretching sessions are unnecessary.

Myth 4: If it hurts, you are making progress. Stretching should produce a firm pulling sensation, not pain. Pushing into pain triggers a protective reflex that causes the muscle to tighten further, which is the opposite of what you want. Painful stretching can also damage muscle fibres and tendons.

Myth 5: More flexibility is always better. Excessive flexibility without the strength to control it (known as hypermobility) can increase joint instability and injury risk. The goal should be sufficient range of motion for your activities, paired with the strength to control that range.

When Stretching Is Genuinely Useful

Stretching still has an important place in rehabilitation and fitness. Static stretching is effective after exercise as part of a cool-down, for addressing specific muscle tightness identified during a physiotherapy assessment (such as tight hip flexors or hamstrings), and for maintaining range of motion in conditions like osteoarthritis. People recovering from surgery or immobilisation also benefit from targeted stretching to regain lost range. The key is applying the right type of stretch, at the right time, for the right reason.

Getting Started Safely

Use dynamic movements before sport and static stretching after. Hold each stretch for 15-30 seconds at a comfortable tension, and breathe normally throughout. Avoid bouncing (ballistic stretching), which can trigger the stretch reflex and cause micro-tears. If certain muscles feel persistently tight despite regular stretching, the issue may be weakness rather than tightness -- a physiotherapist can help determine whether you need stretching, strengthening, or both.