Stretching Can Be Part of a Warm-Up, but Injury Prevention Is a Different Question
Stretching can increase range of motion, but evidence does not establish that a stretch before one workout protects against injury in that session.
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Multicomponent Warm-Up
Multicomponent warm-ups combine different exercise types, with injury-prevention findings that apply to the programs and populations tested.
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A multicomponent warm-up is a preparatory exercise routine that combines several types of activity rather than relying on one element alone. Programs studied for sports injury prevention have combined components such as strengthening, balance work, agility drills, landing technique, dynamic movement, and other sport-related exercises .1,2
The term describes the structure of the program, not one standardized set of exercises. Different multicomponent warm-ups can vary substantially in their components, progression, frequency, and sport-specific content .1,2
Systematic reviews have found reductions in some lower-limb injuries with particular multicomponent neuromuscular warm-up programs. Those findings apply to the programs and populations studied, however, and do not mean that any mixture of warm-up exercises has the same preventive effect .1,2
References
- Herman K, Barton C, Malliaras P, Morrissey D The effectiveness of neuromuscular warm-up strategies, that require no additional equipment, for preventing lower limb injuries during sports participation: a systematic review. BMC Medicine. 2012. About this source DOI
- Davis AC, Emptage NP, Pounds D, Woo D, Sallis R, Romero MG, Sharp AL The Effectiveness of Neuromuscular Warmups for Lower Extremity Injury Prevention in Basketball: A Systematic Review. Sports Medicine - Open. 2021. About this source DOI
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