Monday Myth-Busting: 3 Stretching Myths to Rethink This Autumn

Cooler autumn mornings can leave you feeling a little stiff, which is often when people reach for a stretch. Stretching is one of the simplest and kindest habits you can build. It’s also one of the most misunderstood. This Monday, let’s clear up three common stretching myths so your routine can do what you actually want it to. 🌿

Myth #1: “Always do static stretches before a workout to prevent injury”

Many of us learned to hold a toe-touch for 30 seconds before running or playing sports. Research has since painted a more nuanced picture. Large reviews, including a well-known CDC-led analysis, found little evidence that static stretching before exercise meaningfully reduces overall injury risk. Long holds, roughly 60 seconds or more per muscle, may even slightly reduce strength and power for a short while afterward.

What may work better: a dynamic warm-up. Spend 5–10 minutes on gentle movement that resembles the activity ahead, such as leg swings, arm circles, walking lunges, or an easy pace that gradually picks up. This warms your muscles and raises your heart rate. Save longer, deeper holds for after your activity or for a separate session.

Myth #2: “Stretching afterward will stop next-day soreness”

It’s a lovely idea, but the evidence is modest. A Cochrane review of stretching studies found that stretching before or after exercise led to only very small reductions in muscle soreness over the following days. The difference was small enough that most people wouldn’t notice it.

That doesn’t make post-workout stretching pointless. It can feel calming, help you wind down, and support your flexibility over time. Just don’t count on it to erase soreness. Gradually building up how hard you train, staying hydrated, sleeping well, and doing gentle movement the next day (like an easy walk) may help more. For more on this, see our guide to supporting muscle recovery.

Myth #3: “If you’re not naturally flexible, stretching isn’t for you (and it has to hurt to work)”

Flexibility isn’t a fixed trait. It responds to regular practice at almost any age. The American College of Sports Medicine suggests stretching the major muscle groups at least 2–3 days per week. It recommends holding each stretch for about 10–30 seconds, and older adults may benefit from 30–60 seconds. Consistency matters far more than intensity.

Stretching also shouldn’t hurt. Aim for a feeling of mild tension, never sharp or pinching pain. Breathe slowly and let the muscle relax into the stretch rather than bouncing or forcing it. Forcing a stretch can make your muscles tighten up to protect themselves, which is the opposite of what you want.

The takeaway

Warm up with movement, stretch gently when your muscles are warm, and keep it regular rather than intense. A few minutes most days may support easier movement and help you feel more at home in your body as the season changes.

Try this today: Before your next walk, do two minutes of leg swings and arm circles. Afterward, take three slow breaths in each of a few gentle stretches for your calves, hamstrings, and chest. Want a simple routine to start with? Try our 5 gentle morning stretches. If you missed last week’s myth-busting, catch up on 3 walking myths to leave behind. And if stiff joints are part of your story, our guide to natural joint pain relief may help. ✨

This post is for general educational purposes and isn’t medical advice. If you have an injury, joint condition, hypermobility, or are recovering from surgery, please check with your healthcare provider or a physical therapist before starting a new stretching routine.