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Infographic running myth: static stretching reduces injury risk in runners

PainSci » bibliography » Alexander et al 2020
updated
Tags: stretch, running, injury, debunkery, exercise, self-treatment, treatment, muscle, pain problems

One article on PainSci cites Alexander 2020: Quite a Stretch

PainSci notes on Alexander 2020:

This is a review in infographic form that declares that the research “definitively” shows that the belief in stretching as injury prevention for runners is wrong. I don’t really think it’s “definitive,” because that’s a high bar, but I mostly agree.

I can’t include the infographic here (because copyright), but you can easily find it with a search.

original abstract Abstracts here may not perfectly match originals, for a variety of technical and practical reasons. Some abstacts are truncated for my purposes here, if they are particularly long-winded and unhelpful. I occasionally add clarifying notes. And I make some minor corrections.

It is a commonly held belief that static stretching plays an important role in improving running performance and decreasing injury risk. As such static stretching, undertaken as part of a ‘warm-up’ prior to running, at the end of a run or as part of a strength training programme, is a common practice among runners of all levels. Static stretching involves lengthening a muscle to the point at which a gentle tension is felt and remaining in this position, typically for a minimum of 30 seconds per stretch.

Current research evidence definitively reports that this belief is, in fact, incorrect.

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