The science of stretching has been a hot topic for a while now. Some sports medicine experts argue it can help prevent and treat injuries, while others are firmly in the “strength work is better” camp.
So, who’s right?
In my experience, like so many areas in sports science, there’s truth on both sides.
In some cases—depending on the individual and the specific injury—stretching can be one of the most effective tools, especially for things like tight hamstrings, calf issues, ITB niggles and the like. It can play a key role in helping prevent problems before they start.
But that doesn’t mean stretching is always the answer.
Strengthening should absolutely be part of any decent rehab or injury prevention programme. For some runners, particularly those with long-standing weaknesses or imbalances, strength work is where the real magic happens. You’ve got to be strong enough to cope with the training miles—week in, week out—if you want to stay injury-free.
The problem is, a lot of the content you see online offers a “one size fits all” solution. A generic stretching routine that’s apparently going to fix everything. And while the intention is good, that sort of advice can sometimes do more harm than good—especially if stretching isn’t actually what your body needs.
At a deeper level, stretching is more complicated than most people think. To most runners, it’s just “grab your ankle and pull your foot to your bum.” But in reality, it can get pretty technical—even experienced trainers can get confused by the terminology.
Really complicated.
Here’s a glimpse into just some of the stretching and soft tissue techniques that physios and personal trainers might use:
All of which can be incredibly useful—but only when applied properly and for the right reasons.
As you can see, stretching is a lot more complicated than you may have initially thought.
Although in many cases stretching muscles which feel tight may be beneficial, in some instances muscles may in fact be “taut” and not “tight” meaning that a more in depth assessment of your biomechanics will be needed to ensure your injury (or future injury) can be treated or prevented effectively.
If you are in any doubt, seek professional advice from a physiotherapist.
As a general rule of thumb, stretching can indeed help reduce your chances of picking up muscle / tendon injuries, especially to the calves and hamstrings, so stretch on a regular basis if you feel that your muscles are tight.
Stretching can definitely help reduce your risk of injury—particularly in areas like the calves and hamstrings—if your body responds well to it. So if something feels tight, and stretching helps, crack on.
Just remember it’s not a cure-all. And it’s definitely not a substitute for a well-rounded strength plan.
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