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.
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).
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.
Source: American Academy of Orthopaedic Surgeons
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