A systematic review published in Applied Physiology, Nutrition and Metabolism found that stretching can be beneficial for overall performance, if done right.

Before you hop on your bike or go for a run, engage in some short (< 30 seconds) static stretching.

Read: Why are Kenyans unbeatable at long-distance running?

Scientists found that those who incorporated static stretching before dynamic stretching (a light jog, hip circles, butt kicks) for at least 5 minutes before their workout were significantly less likely to injure themselves.

Although stretching after exercise was not examined, the authors do hint at its importance and recommend it after every workout.

For more:

NYTimes The Right Way To Stretch

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