Whether you’re gearing up for practice or a big competition, a proper warm-up can make all the difference in how you perform and how to stay injury-free. Although there is no guarantee to avoid every injury, a proper warm can help reduce the risk of preventable injuries! As a licensed Physical Therapist and mother to three active athletes, too often do I see warmup routines that are lackluster or sometimes downright ineffective. Warming up isn’t just about sitting down and stretching or jogging a few laps.
Based on my work and research into injury prevention, here is everything you need to know about the proper way to warm up.
Why Do We Call It a “Warm-Up”?
When we warm up, we’re literally “warming up” our muscles. It’s like turning on a car engine before driving on a cold morning. A warm-up increases blood flow to your muscles, making them warmer and more flexible. This helps improve your performance and lowers the chance of getting hurt.
Let’s picture it another way: imagine a piece of chewing gum. If you try to stretch a cold, unchewed piece, it might tear. But once you warm it up by chewing, it becomes stretchy and pliable—just like your muscles after a good warm-up!
Injuries often happen when muscles are pushed too hard without being prepared. By warming up, you get your muscles ready for action.
Length and Timing of a Warm-Up
A warm-up doesn’t need to take long—about 20 minutes should do it. However, an athlete running for 10 seconds in the Olympics will warm up for about 1 hour prior to that run!
It is important to arrive at practice or games early to make sure you have enough time to complete your routine. Even if you’re late, don’t skip your warm-up! It’s better to take a few minutes to prepare than risk getting injured.
Crucial Components to Include in Your Warm-Up
Let’s break down the steps that get your body ready for both practice and competition. Every warmup should try to incorporate exercises that achieve the following:
1. General Cardiovascular Exercise
Start with 5 minutes of light aerobic activity to get your heart pumping and muscles warmed up. This could be jogging, swimming, or cycling. It helps your body deliver oxygen to your muscles and prepares them for movement.
2. Dynamic Stretching
Next, move into dynamic stretches. These are walking stretches, like walking lunges, high knee to chest, or calf stretches while you walk in a line. Unlike static stretches (where you hold a position for a long time), dynamic stretches keep your muscles active and utilize the functional amount of range of motion of each muscle.
Walking Lunges
3. Joint Rotations
Gradually increase the intensity with joint rotations, such as arm circles, leg swings, or hip-opening and closing type movements. These exercises improve joint mobility and prepare your body for more demanding movements.
Arm Circles
4. Agility and Coordination Drills
Next, wake up your muscles by challenging your balance system. Agility and coordination drills help prepare your brain and body to work together. Try exercises like ladder drills, carioca steps, or balance exercises. These drills sharpen your reflexes and help you react quickly during your sport.
Side Shuffle
5. Muscle Activation and Strengthening
Activate key muscle groups with exercises like bodyweight squats, lunges, or planks. These movements strengthen your core and other important muscles. On practice days, this part can be more challenging, but for competition, keep it light to save your energy.
6. Sport-Specific Movements
Include drills that mimic what you’ll be doing in your sport. For example, dribble a basketball, pass a soccer ball, or practice quick sprints. If you’re competing, spend a little more time here to get into the game mindset.
7. Mind-Body Connection
Finally, take a moment to mentally prepare. Focus on your breathing, visualize yourself succeeding, and think about the skills you’ll use. A consistent pre-game routine helps you stay calm and confident, even under pressure.
Now that you’ve completed your warm-up, you’re ready to give your best effort and stay injury-free. Remember, the right warm-up routine can vary depending on the activity, your needs, or previous injuries.
Make it count, and let’s keep those injuries at bay! 🏃♀️💪
