Stretching for Recovery & Soreness: What the Reviews Measured

Reviews and one trial of stretching after exercise, with soreness, recovery and cramp among the outcomes. 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.

For most adultsAthletes

What the evidence says

What the sources say

The sources on this entry studied stretching after exercise, with delayed-onset muscle soreness, recovery, cramp and related outcomes. 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 in the qualitative analysis. Konrad 2021 is a scoping review of 11 studies and 111 participants. Mašić 2024 is a systematic review. Sun 2024 (meta-analysis, 15 studies, 2,185 participants) and Guo 2025 (systematic review and meta-analysis, 12 studies, 308 participants) are also cited on the balance and agility entry. 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 of post-exercise stretching on soreness or recovery, in either direction.

Common misconceptions

Stretching after exercise protects against soreness, the sources on this entry studied post-exercise stretching and soreness, and their conclusions are not yet recorded in this library, so no effect is stated here either way.
Stretching speeds muscle recovery, it does not reliably do so.

What we won't claim

Stretching cures or protects against muscle soreness.
Stretching removes lactic acid.

6 sources: 3 meta-analyses, 1 randomised controlled trial, 2 systematic reviews

Agreement: Direction recorded for 0 of 6 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 (6)

systematic review · 2021

Konrad et al. (2021) — The Impact of a Single Stretching Session on Running Performance and Running Economy: A Scoping Review

How it was read: read in full text
What the review says it includes: scoping review
Studies and participants, as stated: N = 111 participants across 11 studies

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 · 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

systematic review · 2024

Mašić et al. (2024) — The benefits of static stretching on health: a systematic review

How it was read: read in full text

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

randomised controlled trial · 2018

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

How it was read: read in full text

Key sources (6)

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

systematic reviewThe Impact of a Single Stretching Session on Running Performance and Running Economy: A Scoping ReviewA. Konrad, Richard Močnik, M. Nakamura, K. Sudi, M. Tilp (2021) · Frontiers in Physiology · 10.3389/fphys.2020.630282 · full text

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 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

systematic reviewThe benefits of static stretching on health: a systematic reviewSemir Mašić, Denis Čaušević, Nedim Čović, Seth Spicer, Ivor Doder (2024) · Journal of Kinesiology and Exercise Sciences · 10.5604/01.3001.0054.2941 · 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

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

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

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