Stretching, Balance & Agility

Reviews and one trial of stretching and agility, balance, post-exercise recovery, muscle cramp and running economy. The sources' conclusions are not yet recorded in this library, so this entry states no effect.

Any levelAnywhere

Before you start

None, informational content.

When to seek a professional

Persistent joint pain or sudden loss of range of motion, refer to a physician or physical therapist.

AthletesOlder adultsFor most adults

What the evidence says

What the sources say

The sources on this entry studied stretching in relation to agility, balance, post-exercise recovery, muscle cramp and running economy. Sun 2024 is a meta-analysis of 15 studies and 2,185 participants on stretching type and agility. Guo 2025 is a systematic review and meta-analysis of 12 studies and 308 participants on stretching and balance. Afonso 2021 is a systematic review and meta-analysis of post-exercise stretching, with 10 studies and 229 participants in the meta-analysis and 11 studies and 289 participants in the qualitative analysis. Konrad 2021 is a scoping review of 11 studies and 111 participants on a single stretching session and running performance and running economy. Miller 2018 is a randomised trial of stretching and cramp susceptibility. The sources' conclusions are not yet recorded in this library, so this entry states no effect for any of these outcomes and no comparison between stretching types.

Common misconceptions

All stretching improves balance equally, the trials are mixed and some show acute impairment after static stretching.
Static stretching sharpens agility before sport, dynamic is the better choice.

What we won't claim

Stretching guarantees better balance in all situations.

5 sources: 4 meta-analyses, 1 randomised controlled trial

Agreement: Direction recorded for 0 of 5 sources; not yet recorded for the rest.
The claim's outcome: Outcome not yet recorded
Certainty: No source states a certainty rating.

What each source measured and concluded (5)

meta-analysis · 2024

Sun et al. (2024) — The Effect of Static Versus Dynamic Stretching on Athlete Agility – A Systematic Review and Meta-Analysis

How it was read: read in full text
What the review says it includes: meta-analysis
Studies and participants, as stated: N = 2,185 participants across 15 studies

meta-analysis · 2025

Guo et al. (2025) — The biomechanical impact of static or dynamic stretching on balancing ability: A systematic review and meta-analysis

How it was read: read in full text
What the review says it includes: meta-analysis, systematic review
Studies and participants, as stated: N = 308 participants across 12 studies

meta-analysis · 2021

Afonso et al. (2021) — The Effectiveness of Post-exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

How it was read: read in full text
What the review says it includes: systematic review and meta-analysis
Studies and participants, as stated: N = 229 participants across 10 studies for meta-analysis; N = 289 participants across 11 studies for qualitative analysis

randomised controlled trial · 2018

Miller et al. (2018) — Prophylactic stretching does not reduce cramp susceptibility

How it was read: read in full text

meta-analysis · 2021

Konrad et al. (2021) — The Influence of Stretching the Hip Flexor Muscles on Performance Parameters. A Systematic Review with Meta-Analysis

How it was read: read in full text
What the review says it includes: systematic review with meta-analysis
Studies and participants, as stated: N = 165 participants across 8 studies

Key sources (5)

Every source below is shown with its study design and links to the original study. This is the audit trail.

meta-analysisThe Effect of Static Versus Dynamic Stretching on Athlete Agility – A Systematic Review and Meta-AnalysisYuanhang Sun, Yiwei Huang, Seongno Lee (2024) · Journal of Combinatorial Mathematics and Combinatorial Computing · 10.61091/jcmcc123-07 · full text

meta-analysisThe biomechanical impact of static or dynamic stretching on balancing ability: A systematic review and meta-analysisWeishuai Guo, Young-Sun Kim, ChaoJie Wu, Sukwon Kim (2025) · Molecular & Cellular Biomechanics · 10.62617/mcb347 · full text

meta-analysisThe Effectiveness of Post-exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsJ. Afonso, F. Clemente, F. Nakamura et al. (2021) · Frontiers in Physiology · 10.3389/fphys.2021.677581 · full text

randomised controlled trialProphylactic stretching does not reduce cramp susceptibilityK. Miller, James D Harsen, Blaine C Long (2018) · Muscle and Nerve · 10.1002/mus.25762 · full text

meta-analysisThe Influence of Stretching the Hip Flexor Muscles on Performance Parameters. A Systematic Review with Meta-AnalysisA. Konrad, Richard Močnik, S. Titze, M. Nakamura, M. Tilp (2021) · International Journal of Environmental Research and Public Health · 10.3390/ijerph18041936 · full text

Explore all 567 studies in Flexibility →

The full evidence base this focus area draws on, every study with its design and DOI.

What it is for

Move more freelyPrepare my body before training