Some injuries are unavoidable, while others can be prevented. Injury prevention has been extensively studied, and one common approach is the use of stretching. The rationale behind stretching is that it reduces the incidence, severity, or duration of musculotendinous and joint injuries. The theory suggests that "tight" muscles are more prone to strains, while more flexible muscles can stretch further and handle greater strain, making them less vulnerable to injury. 

Increased flexibility is believed to enhance a muscle's ability to absorb energy and better control joint motion. This is particularly important for activities that involve dynamic or repetitive movements, where flexible muscles and tendons can more effectively manage the stress placed on them. 

There is evidence supporting the idea that stretching can help reduce the risk of certain types of injuries. For example: 

• Muscle-Tendon Injuries: Stretching helps reduce muscle stiffness, which in turn lowers the risk of muscle and tendon injuries, such as strains and tears. A more flexible muscle is better able to handle sudden, intense movements without over stretching. 

• Joint Protection: By improving the range of motion, stretching helps protect joints from injury. Flexibility allows for smoother and more controlled movements, which reduces the likelihood of awkward or unnatural joint positions that can lead to injury. 

  
  

A study published in the Clinical Journal of Sport Medicine found that athletes who regularly included stretching in their routines experienced fewer lower-limb injuries compared to those who did not stretch as part of their preparation. This is especially significant for sports like running, football, and tennis, where flexibility plays a key role in performance and injury prevention. 

Despite the benefits of stretching, there are some mixed results in the literature. Some studies suggest that stretching before exercise may not always prevent injuries and, in certain cases, could temporarily reduce a muscle’s force production capacity. For instance, static stretching, when done right before an intense workout, has been shown to decrease strength and power in some athletes, particularly in high-intensity sports. 

However, this does not diminish the overall value of stretching when it comes to injury prevention. The key is to stretch appropriately for the activity. Dynamic stretching before exercise, which involves controlled, sport-specific movements, can prepare muscles for action without reducing performance, while static stretching is best suited away from exercise. 

It is widely accepted that if an individual’s flexibility meets the demands of their specific activity, the risk of injury is reduced. For example, a gymnast requires a high degree of flexibility to avoid injury during complex movements, while a weightlifter benefits from sufficient flexibility to maintain proper form and avoid joint strain. 

Incorporating stretching into a well-rounded fitness routine can reduce the risk of injury by increasing flexibility, improving joint mobility, and preparing the muscles for movement.  

 Shrier concluded that: “stretching immediately prior to exercise does not reduce the risk of injury, but that regular stretching may reduce the risk of injury”.

The overall benefits for injury prevention are clear, particularly when stretching is tailored to the specific needs of the activity or sport. 

Source:

 Shrier I. Does stretching help prevent injuries? Evidence-Based Sports Medicine.  

https://www.blackwellpublishing.co.uk/content/BPL_Images/Content_store/Sample_chapter/9781405132985/9781405132985_4_003.pdf