If you’ve ever been told to “stretch before you work out,” you’re not alone. For decades, athletes and gym-goers have treated static stretching as a non-negotiable warm-up. But recent research tells a different story: how you stretch matters just as much as when you stretch.
Let’s break down what’s really going on; and what kind of warm-up will help you move better, lift more, and lower your risk of injury.
Myth #1: Static Stretching Prevents Injury
Static stretching (holding a muscle in one position for 30+ seconds) can temporarily increase flexibility, but before exercise, it can actually reduce muscle power and performance.
When you hold long stretches before your muscles are activated, you can decrease their ability to generate force — not ideal before sprinting, jumping, or lifting.
Truth: Static stretching is best saved for after your workout or during recovery days, when your goal is to improve flexibility and cool down the nervous system.
Myth #2: Skipping Warm-Up Is No Big Deal
Jumping straight into exercise without preparation is one of the easiest ways to strain muscles or joints. Your body needs time to increase blood flow, raise muscle temperature, and activate the neuromuscular system.
Truth: A proper warm-up enhances coordination, improves range of motion, and primes your muscles and joints for higher-intensity activity — all while lowering your risk of injury.
Dynamic Stretching: The Gold Standard Warm-Up
Dynamic stretching uses controlled, movement-based motions that mimic your workout. Instead of holding a stretch, you move through it — training your body to activate muscles in a functional way.
Examples include:
- Leg swings → Open up hips and hamstrings.
- Arm circles or band pull-aparts → Warm up shoulders and upper back.
- Walking lunges with rotation → Engage the glutes, quads, and core.
- High knees or butt kicks → Boost heart rate and coordination.
Truth: Dynamic warm-ups help your body transition from rest to performance safely and effectively.
Your 5-Minute Dynamic Warm-Up Routine
Try this before your next run, lift, or game:
- March or jog in place – 30 seconds
- Leg swings (front-to-back, side-to-side) – 10 each leg
- World’s Greatest Stretch – 5 each side
- Inchworm to push-up – 5 reps
- Lateral lunges with reach – 8 each side
- Arm circles or band pull-aparts – 15 reps
Finish with a few sport-specific movements (e.g., jump squats, skipping, light tosses) to cue your nervous system and get ready to move.
When to Use Static Stretching
Static stretching still has its place — just after your workout. Use it to:
- Calm your nervous system and promote recovery.
- Target specific areas that feel tight or restricted.
- Improve long-term flexibility and joint health.
Hold stretches for 30–60 seconds, breathe deeply, and focus on relaxing into the movement.
The Takeaway
Dynamic warm-ups prepare your body to perform. Static stretching helps it recover. Knowing when to use each can make the difference between feeling stiff and sluggish… or strong and ready to go.
At Fox Physical Therapy Sports & Orthopedics, our team helps athletes and active adults move better, recover faster, and stay pain-free through evidence-based strength, mobility, and manual therapy programs.
Ready to elevate your performance?
Visit us at one of our South Florida or Denver locations or schedule a consultation today to see how we can help you move smarter and live pain-free.