Static stretching before a workout has long been used to loosen tight muscles, prevent injury, and enhance physical performance. And, in more recent years, foam rollers have joined ranks with more traditional methods of stretching, helping to improve range of motion (ROM), reduce joint friction and stiffness, and improve muscle viscosity. However, emerging research suggests that neither stretching nor foam rolling offers a superior warm-up for a workout compared to other strategies.
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Research suggests that neither stretching nor foam rolling are the best workout warm-ups.
A January 2024 meta-analysis published in the Journal of Sport and Health Science (JSHS) reviewed 38 studies to compare the effects of stretching and foam rolling to those of other forms of pre-workout movement, including walking, cycling, jogging, light strength training, calisthenics, and others. They found that stretching and foam rolling had no notable benefits related to range of motion, stiffness, rotational force, or performance improvements compared with the other warm-up methods.
Additionally, the researchers looked at more passive means of manipulating the muscles, such as electrical stimulation, hot baths, heating pads, and cryotherapy. They hypothesized based on the effectiveness of those methods that anything that increases muscle temperature is beneficial to the following workout.
“The lack of significant difference between interventions suggests there is no need to emphasize stretching or foam rolling to induce acute ROM, passive peak torque increases, or stiffness reductions,” the study authors write.
Stretching could do more harm than good in some cases.
William Kormos, MD, a primary care physician and editor-in-chief for Harvard Men's Health Watch, explains why stretching is now widely considered unnecessary.
“Muscles are made of bundles of tiny fibers. In a typical exercise-related muscle strain, these fibers develop microscopic tears,” Kormos writes for Harvard Health Publishing. “Theoretically, stretching before exercise should make the muscles more pliable and less likely to tear. But when studies have compared rates of injury or muscle soreness in people who stretch before exercise and those who don't, they have found little benefit to stretching. In fact, stretching a cold, tight muscle could lead to injury.”
Additionally, the JSHS literature review shows that “prolonged static stretching can induce subsequent muscle strength and power deficits.” In other words, when some people stretch, they tend to overwork their muscles, leading to poorer athletic performance in their main workout.
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Here's what the researchers suggest instead.
As an alternative, the research team behind the study suggests that “stretching and foam rolling can be substituted with cycling and jogging, respectively.” They also note that you can promote “meaningful ROM increases just by using a hot water bath” before exercise.
“We reject the frequently postulated theory that attributes acute ROM increases primarily to foam rolling or stretching,” they say.
Instead, dynamic stretching and gentle movement—the kind you might get by simply walking to the gym—could also help you save time by avoiding a designated warm-up period.
“Try a brief warm-up to get the blood flowing to your major muscle groups and loosen your joints,” Kormos advises. “For example, instead of launching immediately into a brisk walk, spend five to 10 minutes taking a leisurely stroll with long strides, and then increase the pace gradually. Or when you begin exercising on a treadmill or other gym machine, start on a low setting. This will also allow your heart and muscles to respond gradually to the increased demands of exercise.”
