Recent research has shown that stretching does not have much effect on healing and suggests that strengthening is a better option.
A recent Delphi consensus statement of international research experts
“Highlights
- Consensus was reached in providing uniform definitions for static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation.
- Stretching is recommended to improve range of motion, both acutely (single session) and chronically (long-term training), although alternative interventions (e.g., resistance training) are available.
- Stretching acutely and chronically reduces muscle stiffness, but it is questionable whether this is a desirable goal.
- Stretching seems largely inefficient as a post-exercise recovery strategy.
- Stretching does not reduce overall injury risk. In some cases, it may reduce the risk of muscle injuries but with the possibility that it may be compensated for with more bone and joint injuries.
- Stretching may produce small effects on chronic strength gains and muscle hypertrophy but requires high doses and is much less effective than resistance training for this effect.
- There are potential benefits of stretching for the cardiovascular system, but more research is required before clinical recommendations can be issued.
- Stretching does not promote relevant postural changes.”
