Stretching Before Running Does Not Prevent Injuries
Author: American Academy of Orthopaedic Surgeons
Published: 2011/02/19 - Updated: 2026/05/10
Publication Details: Peer-Reviewed, Research, Study, Analysis
Category Topic: Exercising - Related Publications
Contents: Synopsis - Introduction - Main - Insights, Updates
Synopsis: This research, presented at the 2011 Annual Meeting of the American Academy of Orthopaedic Surgeons, examined whether pre-run stretching influences injury rates among recreational and competitive runners. Led by orthopaedic surgeon Daniel Pereles, MD, the randomized trial followed 2,729 runners who covered 10 or more miles per week, with one group stretching the quadriceps, hamstrings, and calf muscles for three to five minutes before running and the other group skipping stretches entirely. The findings show that stretching neither prevented nor caused injury, but that a history of chronic injury, a higher body mass index, greater weekly mileage, older age, and abruptly switching a habitual stretching routine all raised the likelihood of injury. The information is useful for older adults, runners managing existing physical conditions, and people with disabilities who include running in their fitness routine, since it suggests that consistency of habit may matter more than the act of stretching itself - Disabled World (DW).
- Topic Definition: Pre-run stretching
Pre-run stretching refers to the practice of performing static or dynamic muscle-lengthening movements - typically targeting the quadriceps, hamstrings, and calf muscles - immediately before a running session, with the traditional aim of improving flexibility, preparing the muscles for effort, and reducing the chance of injury. Current orthopaedic research indicates that this practice does not measurably prevent or cause running injuries on its own, and that the more influential factors are training volume, body mass, age, prior injury history, and whether a runner suddenly changes a long-standing stretching habit.
Introduction
Stretching before a run neither prevents nor causes injury, according to a study presented today at the 2011 Annual Meeting of the American Academy of Orthopaedic Surgeons (AAOS).
More than 70 million people worldwide run recreationally or competitively, and recently there has been controversy regarding whether runners should stretch before running, or not at all. This study included 2,729 runners who run 10 or more miles per week. Of these runners, 1,366 were randomized to a stretch group, and 1,363 were randomized to a non-stretch group before running. Runners in the stretch group stretched their quadriceps, hamstrings, and gastrocnemius/soleus muscle groups. The entire routine took 3 to 5 minutes and was performed immediately before running.
Main Content
The study found that stretching before running neither prevents nor causes injury. In fact, the most significant risk factors for injury included the following:
- History of chronic injury or injury in the past four months;
- Higher body mass index (BMI); and
- Switching pre-run stretching routines (runners who normally stretch stopping and those who did stretch starting to stretch before running).
"But, the more mileage run or the heavier and older the runner was, the more likely he or she was likely to get injured."
"As a runner myself, I thought stretching before a run would help to prevent injury," said Daniel Pereles, MD, study author and orthopaedic surgeon from Montgomery Orthopedics outside Washington, DC. "However, we found that the risk for injury was the same for men and women, whether or not they were high or low mileage runners, and across all age groups. But, the more mileage run or the heavier and older the runner was, the more likely he or she was likely to get injured, and previous injury within four months predisposed to even further injury," he added.
Runners who typically stretch as part of their pre-run routine and were randomized not to stretch during the study period were far more likely to have an injury.
"Although all runners switching routines were more likely to experience an injury than those who did not switch, the group that stopped stretching had more reported injuries, implying that an immediate shift in a regimen may be more important than the regimen itself," he added.
The most common injuries sustained were groin pulls, foot/ankle injuries, and knee injuries. There was no significant difference in injury rates between the runners who stretched and the runners who didn't for any specific injury location or diagnosis.
Insights, Analysis, and Developments
Editorial Note: The takeaway here is refreshingly practical - if you already stretch before a run, keep doing it; if you don't, there is no strong reason to start. For seniors, runners returning from injury, and athletes with disabilities, the more meaningful levers for staying injury-free appear to be managing body weight, building mileage gradually, allowing full recovery from prior injuries, and resisting sudden changes to a familiar warm-up routine. As with any exercise guidance, individuals with chronic conditions or mobility differences should speak with a physician or qualified therapist before adjusting a training plan - Disabled World (DW).Attribution/Source(s): This peer reviewed publication was selected for publishing by the editors of Disabled World (DW) due to its relevance to the disability community. Originally authored by American Academy of Orthopaedic Surgeons and published on 2011/02/19, this content may have been edited for style, clarity, or brevity.