We've all heard it: "Stretch before you play, or you'll get hurt." But what if that's wrong? I dive into the evidence to see if static stretching actually prevents injuries (spoiler: it doesn't). We'll cut through the noise and build an actionable framework based on what truly works: the single most effective intervention for reducing injury risk, smart workload management, and building a resilient foundation.

Stop stressing over every health detail & start living\! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life.
➡️ Download Here: https://www.jrennickemd.com/necessaryninepdf

CHAPTERS:
00:00 - Intro
00:16 - The Myth: "You Have to Stretch to Prevent Injury"
01:03 - Re-Evaluating Stretching: What Does the Science Say?
02:40 - The Nuance: Does Stretching Prevent *Any* Injuries?
03:40 - Flexibility vs. Mobility: A Critical Difference
05:16 - The Flexibility Paradox: More Range Isn't Always Better
07:41 - If Not Stretching, What *Actually* Prevents Injuries?
08:36 - The Dose-Response: More Strength = More Protection
09:54 - How Strength Training Builds "Biological Insurance"
10:55 - Upgrading Your Software: Neuromuscular Training (NMT)
13:53 - Managing Load: The Acute to Chronic Workload Ratio (ACWR)
16:00 - A Key Caveat: The ACWR Is a Tool, Not a Crystal Ball
17:34 - The Foundational Pillars (The "Big Rocks")
17:54 - Pillar 1: Sleep
18:51 - Pillar 2: Nutrition & Energy Availability
20:01 - Pillar 3: Psychological Stress
21:48 - The Injury Prevention Pyramid: A 4-Layer Framework
24:03 - Key Takeaways & Final Thoughts

SELECTED REFERENCES:
https://cannonbol.com/blog/articles/Lauersen\_%282014%29\_Stretching.pdf
https://bjsm.bmj.com/content/bjsports/56/4/175.full.pdf
https://www.tandfonline.com/doi/full/10.1080/07853890.2024.2408457
https://www.semanticscholar.org/paper/A-Comprehensive-Summary-of-Systematic-Reviews-on-Stephenson-Kocan/9bb325281aef13677b7d9f361fe30b501de73fe93
https://pmc.ncbi.nlm.nih.gov/articles/PMC12243423/
https://www.ncbi.nlm.nih.gov/books/NBK76191/
https://pubmed.ncbi.nlm.nih.gov/12909434
https://pubmed.ncbi.nlm.nih.gov/15782063
https://pmc.ncbi.nlm.nih.gov/articles/PMC12305623

*Disclaimer*
This podcast is for entertainment, education, and informational purposes only. The topics discussed should not solely be used to diagnose, treat , or prevent any condition. The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate. Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.