From the article

The early studies that suggested stretching would help always included stretching as part of a warm-up; it now appears that a warm-up (e.g. five minutes of gentle jogging) is important but stretching isn’t.

Does stretching help you avoid soreness after exercise? No.

There are certain situations where stretching really is important. If you’re a ballerina or a hockey goaltender, extending your maximal range of motion is part of your job – stretching is not optional. But if you’re a runner, the injuries you should be worried about aren’t going to result from trying to do the splits.

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