Should You Be Stretching Before Your Workout?

When you exercise, your muscles, joints, and connective tissues work hard, whether you’re hitting the gym, going for a run, or playing a sport. 

Jumping right in is tempting (especially if you’re trying to squeeze workouts into a busy schedule), but skipping warm-ups can increase your risk for strains, sprains, or other sports-related injuries.

Proper preparation matters. Warming up and stretching help improve blood flow, joint mobility, and muscle readiness, making movement smoother and safer. 

Our team at Full Orthopedics Urgent Care in North Miami Beach, Florida, specializes in sports injury care, and we’re here to help you find the right pre-workout routines to protect your body and support long-term joint health.

Why the right warm-up routine matters

Regular exercise is one of the best ways to maintain your health over the course of your lifetime, but how you prepare to exercise is almost as important as the exercise itself. Warming up with gentle stretching and light cardio helps:

• Increase blood flow and joint lubrication
• Activate muscles
• Improve coordination
• Preserve long-term flexibility and mobility

Warming up gets your blood pumping to your muscles and joints, raising tissue temperature and reducing stiffness so you can move more freely. It primes muscles for activity to help them react more efficiently, which is a key factor in reducing injury risk and improving performance.

And when you’re active over many years, incorporating stretching and mobility work helps keep your joints loose and reduces stiffness that can lead to chronic pain.

Finding the best stretches before your workout

Not all stretches are created equal. Choosing the correct movements, timing, and methods matters a lot. Here are some tips to help you get started.

1. Start with a warm-up, not static stretches

If you're about to exercise, start with light movement such as a brisk five-minute walk, light jogging, or jumping jacks. This raises your muscle temperature and primes your joints.

Follow with dynamic stretching such as leg swings, hip circles, arm circles, or walking lunges. Dynamic stretching helps activate your muscles and loosen your joints for more intense activity.

On the other hand, static stretches (where you maintain a stretch without moving) before a workout may actually reduce strength or performance, especially when you static stretch with cold muscles.

2. Tailor stretches to your activity

The stretches you do should match the demands of your workout. For running or cycling, focus on calves, hamstrings, and hips. For weightlifting, include dynamic warm-ups that mimic the movement patterns (squats, arm swings, hip hinges). 

For sports like basketball or tennis, incorporate lateral movement and mobility drills to prep joints for changes in direction.

3. Listen to your body

Every body is different, and you know yours best. If a muscle group feels tight or a joint feels stiff, give it attention with gentle mobility work.

Avoid forcing deep stretches, especially if they cause pain. While some discomfort can be normal during stretching, sharp pain is a signal to stop. Over time, you’ll learn what your body needs based on age, activity level, and past injuries.

4. Use static stretching after your workout

Static stretching — holding one stretch for 20–30 seconds — is often best after your workout when your muscles are warm or on recovery days to help maintain flexibility. Practicing static stretching at the right time can help relieve muscle tightness, promote blood flow, and support long-term joint mobility.

5. Only skip stretching if you’re already doing a proper warm-up

The only case where you might not need to stretch before your workout is if you’re already doing warm-up exercises. For example, group exercise classes often include guided warm-ups and cool-downs.

So, if your workout includes dynamic warm-up, mobility drills, or strength exercises that naturally work through a full range of motion, you may already be warming up. Additional stretching is optional, but prioritizing joint mobility, form, and a gradual warm-up still matters more than holding static stretches cold.

These tips are a good place to start, but a history of joint pain, tendon issues, recurring sprains, or chronic musculoskeletal problems might mean that a generic stretching routine isn’t enough. At Full Orthopedics Urgent Care, our sports-injury services include evaluations of biomechanics, joint stability, muscle balance, and mobility needs.

We can identify and address underlying issues that might increase your risk of injury, and help you recover safely from injury with a personalized treatment plan tailored to your sport or activity level.

The right stretching and warm-up routine can be a powerful tool for protecting your joints, improving mobility, and reducing injury risk. 

If you want help building a plan that fits your body and goals, reach out to Full Orthopedics Urgent Care. We’re here to help you move stronger, smarter, and longer. Call us today to schedule an appointment.