Stretching vs Strengthening: What Actually Prevents Injury?

We’ve all been told at some point, “Don’t forget to stretch so you don’t get injured.” It’s become one of the most common pieces of advice in sport, fitness, and everyday activity.

And while stretching definitely has its benefits, the question is—does it actually prevent injuries?

That’s what a major research paper by Lauersen and colleagues (2014) set out to answer. This large systematic review and meta-analysis looked at the effectiveness of different physical interventions—like stretching, general exercise, and strength training—for preventing sports injuries.

And here’s what they found:

🔹 Stretching didn’t significantly reduce injury risk.
Yes, you read that right. Despite its popularity, stretching alone wasn’t linked with a meaningful drop in injury rates across the studies reviewed.

🔹 Strength training was far more effective.
Strength training reduced the risk of sports injuries by up to 68%, and overuse injuries (like tendon pain or repetitive strain) by nearly 47%. That’s a big difference.

So what does this mean for you?

If you’re someone who runs, trains at the gym, plays social sport, or just wants to stay active without setbacks, building strength might be the most important thing you can do.

This doesn’t mean stretching is “bad” or should be ditched altogether. In fact, we explored all the benefits and limitations of stretching in a previous blog, including when it can help and when it might not be the best choice.

You can read that article here:
👉 Stretching: When It Helps and When It Doesn’t

But when it comes to injury prevention—especially in active people—strength training is king.

It builds tissue resilience, helps your body tolerate higher loads, and reduces the risk of both sudden and overuse injuries. It’s not just about performance; it’s about keeping you moving, pain-free.

If stretching and rolling haven’t been giving you the long-term relief you’re after, and you keep feeling “tight” or “niggly,” your body might actually be asking for more strength, not more stretch.

Need help getting started?

We can help tailor a strengthening plan that suits your goals, activity level, and injury history.
Whether it’s calves that won’t quit, a tight hamstring, or general stiffness when training ramps up—there’s usually a smart, strength-based solution.

Get in touch, or book in to chat with one of our physios. Let’s help you move better and stay injury-free.