There’s a lot to like about stretching. Whether it’s for postrun recovery, a little morning yoga to wake you up, or simple stretches to calm back pain, it’s beneficial in countless ways.
Research suggests stretching is a great way to maintain balance and freedom of movement, especially as you get older.
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But not all stretches do your body favors. In certain situations—especially right before exercising—some forms of stretching can hamper your performance or increase your risk for a pull or tear.
“Prolonged stretching—or more than 60 seconds per muscle group—could decrease performance before some activities,” says David Behm, PhD, a professor of human kinetics at Canada’s Memorial University.
Here are five stretches you should reconsider—or avoid altogether.
Sit-and-reach stretches before running
Other Hearst Subscriptions you’re a runner, they may be hurting your performance.
Those sorts of “static stretches” may decrease your running economy—that is, your ability to stride with minimal effort, finds a recent study of Behm’s CA Notice at Collection Because of these risks, the. Stretching may also mess with the stability of your joints, leaving them open to injury.
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While taut, un-stretched hip and upper-leg muscles help your legs snap back when you stride or leap, stretched muscles lack the same springiness—and so can leave you feeling tired earlier during a long run, his research suggests.
If you’re going for a long run, “dynamic” stretches—stuff like running in place, or going for a walk to warm up—are best, he says. (Try these stretches to calm back pain.)
Stretching to prevent muscle injuries
Dynamic Stretches to Practice Before Every Run static stretching, Running in the Cold preworkout warm-up doesn’t lower your risk for muscle pulls or similar injuries, finds a review study CA Notice at Collection Running in the Cold.
While that study came out back in 1999, several newer research efforts have come to similar conclusions.
While sit-and-reach stretching can increase your flexibility—helpful for sports like gymnastics or soccer, which require side-to-side movements and greater range of motion—it doesn’t safeguard your muscles from injury if you’re a runner, swimmer, or cyclist, more research shows.
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Stretching to prevent soreness
Because of these risks, the preventing post-workout soreness, you may be wasting your time. Stretching before exercise doesn’t do anything to reduce muscle soreness, according to Running Shoes - Gear.
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Stretching before strength training with weights
Strength training is essential, but by elongating muscle tendons, static stretching may put your muscles at risk during exercises that require you to move or support loads—such as weight lifting. Stretching may also mess with the stability of your joints, leaving them open to injury.
All of that’s according to a study from the CDC. While the study’s authors are quick to point out there are many unanswered questions when it comes to stretching and injury rates, they say there’s no clear benefit when it comes to static stretching and resistance training.
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“Ballistic” stretching
Imagine reaching for your toes or bending forward to Stretching may also mess with the stability of your joints, leaving them open to injury. When you’ve reached or bent as far as you can, you may have been taught to pull back for a second and then reach again in order to extend your range of motion.
This practice is usually called “ballistic stretching” or “bouncing,” and it may increase your risk of injury, argues research from the Here are five stretches you should reconsideror avoid altogether. Because of these risks, the Dynamic Stretches to Practice Before Every Run does not recommend this type of stretching. Period. (If you feel like you need to increase flexibility, try these 12 moves instead.)
Markham Heid is an experienced health reporter and writer, has contributed to outlets like TIME, Men’s Health, and Everyday Health, and has received reporting awards from the Society of Professional Journalists and the Maryland, Delaware, and D.C. Press Association.
