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Stretching Exercises to Help Prevent Sports Injuries

Stretching Exercises to Help Prevent Sports Injuries

June 13, 2025

women stretching in the gym before a workout

Athletes are often told that, to avoid injury and keep in top condition, it is important to stretch. But, is this true? If so, which stretches are best before and after physical activity when it comes to preventing sports injuries?

Read on to learn more about stretching and injury prevention, including how different types of stretching work, when to use them, and practical exercises that can help reduce your risk of being sidelined due to an injury.

 

Does Stretching Prevent Injury?

While no routine can guarantee you’ll never get hurt, stretching is a proven way to reduce your injury risk. A vast body of research shows a strong link between stretching and injury prevention. 

Stretching helps prepare your body for the demands of a sport or exercise by increasing its ability to move freely and absorb stress. It keeps your muscles and connective tissues flexible, supports joint mobility, and helps maintain good movement mechanics. It also improves circulation, which is especially important for recovery. 

For athletes in personal training or sports rehab, stretching is a key component of their routine. It helps address muscle imbalances and supports joint mobility, especially in the hips, knees, ankles, and feet.

So, does stretching prevent injury? While it’s not a magic fix, stretching — when done right — can absolutely help reduce your risk, especially when combined with strength, balance, and sport-specific training.

The Different Types of Stretching to Help Prevent Sports Injuries

There are several kinds of stretches, each one with a specific purpose. Understanding the different types of stretches to prevent injury can help you determine the best additions to your fitness routine. 

1. Static Stretching

Static stretches are slow, controlled movements that involve holding a muscle in a lengthened position for 10 seconds to three minutes. They are best used after exercise to help muscles relax and recover.

How it helps:

Regular static stretching relaxes and elongates muscles, improving range of motion (ROM), which refers to how far a joint can move in a particular direction without discomfort. 

Static stretching during post-exercise cooldown also helps ease muscle tightness. Done regularly, it can improve flexibility, which can help reduce the risk of sports injuries. 

A note on muscle strains:

Gentle static stretches also work well as muscle strain stretches. However, only do them when the initial inflammation has gone down. 

Muscle strain stretches are not advised in the first few days after injury. Instead, focus on rest, ice, compression, and elevation (RICE) to allow healing. Once acute pain and swelling have subsided, light muscle strain stretches can help prevent scar tissue from limiting mobility. 

Working with a physical therapist or qualified trainer is the safest way to incorporate stretching into a strain recovery plan.

2. Dynamic Stretching

Dynamic stretching uses controlled, active movements to take muscles through their range of motion. This is what you should be doing as part of your warm-up.

How it helps:  

Dynamic stretches increase muscle temperature, improve blood flow, and “wake up” your nervous system. As stretches to prevent injury, they prepare your body for movement and reduce the chance of pulling a cold, stiff muscle.

3. Proprioceptive Neuromuscular Facilitation (PNF) Stretching

PNF combines stretching with isometric contractions. It involves stretching a muscle, contracting it, then stretching again.

How it helps: 

PNF is highly effective for increasing flexibility. It works by using your body’s natural reflexes to allow a muscle to relax and stretch further. PNF is often used in sports rehab and advanced flexibility programs.

4. Ballistic Stretching

Ballistic stretching involves bouncing or jerking movements to push past your normal ROM. While it can be helpful for certain athletes, it’s not widely recommended due to its higher injury risk.

How it helps:

Ballistic stretching can improve dynamic flexibility for athletes in sports requiring extreme ranges of motion. However, it must be done carefully, ideally under the supervision of a licensed physical therapist or other qualified professional. 

women stretching on a blue yoga matt

6 Stretches to Prevent Injury

When done consistently and with proper form, certain stretches can go a long way in keeping your body resilient, mobile, and ready for action. Here are some of the most effective stretching exercises to help prevent sports injuries:

1. Hamstring Stretch (Static)

Tight hamstrings can pull on your pelvis and lower back, leading to strains and discomfort. This stretch helps restore flexibility in the back of the thigh, supporting proper hip movement and reducing stress on the lower back during activities like running, squatting, and lifting.

How to do it:

  • Sit or stand with one leg extended. 
  • Lean forward with a straight back until you feel a stretch in the back of the thigh. Hold for 20 to 30 seconds.

2. Hip Flexor Stretch (Static or PNF)

This stretch helps lengthen the hip flexor muscles, improving hip extension and reducing strain on surrounding joints. Loosening up the hips can support better posture, smoother movement, and reduce the risk of lower back and knee discomfort during physical activity.

How to do it:

  • Kneel on one leg with the other foot in front. 
  • Gently push your hips forward.
  • For a deeper stretch, add a contract-relax (PNF) cycle.

3. Calf Stretch (Static)

Stretching the calves improves ankle flexibility, essential for proper walking, running, and squatting mechanics. This helps lower the risk of strains and overuse injuries in the lower leg.

How to do it:

  • Stand facing a wall and place one foot behind you. 
  • Keep your heel flat on the ground and your leg straight as you gently lean forward until you feel a stretch in the back of your lower leg. 
  • To target a different part of the calf, slightly bend your knee while keeping your heel down, and hold the stretch.

4. Dynamic Leg Swings (Dynamic)

Leg swings help warm up the hips, hamstrings, and adductors by allowing them to move through their full range of motion. This prepares the muscles for movement, boosts circulation, and reduces the chance of pulling a muscle during exercise. 

How to do it:

  • Swing your leg forward and back in a controlled motion. 
  • Swing side-to-side across your body. Do 10 to 15 reps in each direction.

5. Shoulder Circles (Dynamic)

Controlled arm circles activate the shoulder muscles and increase blood flow to the joints. This helps prepare the shoulders for overhead movements and reduces the risk of rotator cuff strains.

How to do it:

  • Make small, controlled circles with your arms extended. 
  • Gradually increase circle size. Perform 10 to 15 reps forward and backward.

6. Cat-Cow Stretch (Dynamic)

This stretch gently moves the spine through flexion and extension, promoting spinal flexibility and reducing stiffness. It helps warm up the back and core muscles, supporting better posture and lowering the risk of back discomfort during activity.

How to do it:

  • While on your hands and knees, alternate between arching your back (cow) and rounding it (cat). 
  • Move slowly and control the motion. Repeat 10 to 15 times.

Begin Your Journey to Wellness and Recovery With In Touch NYC

If you’re dealing with mobility issues, recovering from an injury, or you just want professional guidance on injury prevention, In Touch NYC Physical Therapy is here to help. We offer personalized treatment plans, including sports rehab, injury prevention, and performance optimization. 

Whether you’re recovering from foot or ankle pain or seeking ways to move better, we can tailor our services to your needs and wellness goals. 

Contact us today to request an appointment. For more helpful information and physical therapy guidance, follow our socials!

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