Static stretching before workouts or sport can be detrimental to performance, and even harmful, according to a new study.

Kieran O'Sullivan, of Ireland's University of Limerick, told Leisure Opportunities that doing static stretching just before performing in a match or before exercising is a bad idea, as it actually significantly reduces performance (speed, agility, ability to jump).

"Many people might accept this risk if this was associated with a reduced risk of injury," said O'Sullivan. "But there is actually no evidence that stretching just before exercise reduces the likelihood of injury. Instead, just before exercising we should do a warm-up including some aerobic exercise and some sport-specific drills that mimic the sport or activity we are about to perform. Such a pre-exercise routine has been shown to improve performance without the negative effects of static stretching.

"This warm-up may also include so-called 'dynamic stretches', such as mini-squats and lunges. It appears that the benefits of such a warm up are due to improvements in tissue temperature and neuromuscular coordination."

O'Sullivan went on to say that if static stretching has any benefit, it has been shown to improve flexibility.

"This effect is demonstrated in a number of studies, and is likely to require several weeks of stretching to have a significant effect in the medium-term," he said. "I would compare static stretching to a weight-training programme. An athlete may wish to improve muscle strength, but nobody would suggest doing a weights session just before a match as it depletes energy reserves, and reduces performance short-term.

"Similarly, if static stretching is being used to improve flexibility this should be practiced at times other than just before exercise e.g. after exercise and as part of an ongoing exercise programme. It is only when static stretching is done over a long-time (and not before exercise), that it has shown some positive effects on performance."