A warm muscle is easier to stretch than a cold muscle. Good warm-up activities include walking or light jogging or biking. Before working out, warm-up 5 to 10 minutes, then stretch 5 to 10 minutes. At the end of every workout, stretch again for 5 to 10 minutes. There is no research that proves stretching reduces the frequency of injury.
Athletic injuries are primarily due to overuse.
Stretching incorrectly, such as bouncing during the stretch, can cause injury. Injury is more likely to occur to cold muscles and joints rather than to those that are warm. Stretch all the major joints at least 3 times a week for best results. Remember, the best times to stretch are after warm-ups, and during and after workouts while the muscles are warm. Choose activities that you enjoy and that are readily accessible.