Had similar concerns when I starting having issues w/my one owner 98 F150 4.6 w/4R70W and approx 125K miles. I hadn't had the fluid flushed since the 55k mile mark so it was way overdue for service.
I had heard the same things that flushing a tranny w/high miles would only stir up the debris and clog up the valve body so my plan was to drop the pan and drain torque converter, change out the filter and refill. Unfortunately I must have an odd-ball TC as it didn't have a drain plug. So I didn't drop the pan. I had heard about the power drain procedure but decided to go to the dealer for a clean, flush & fill. Since I had already purchased the MC Mercon V they only charged me for the labor and cleaner fluid.
Long story short, the flush not only corrected the tranny issues I was having, it also improved shifting and MPG. Improvement all around..... It's not an everyday driver now but I've put about 2k trouble free miles on it since (knock on wood)
Did I luck out? I dunno but in my case it was WELL WORTH the flush and I will have it done again when due.
YUMV.