We all know the wonderful benefits of warming up before physical activity whether that be for the gym, running or recreational sports. However, do you know if you’re doing it the right warm up based on the scientific evidence?
Remember, PE class where we were told that we should hold a stretch for each muscle group for 1 minute. This old traditional belief of holding a stretch (static stretching) is outdated and does not provide a lot of warm up benefits. Static stretches are more suitable for after the physical activity to alleviate any post-workout soreness. Research has shown that static stretches are less likely to reduce injuries compared to dynamic stretches. In fact, static stretching may actually have the opposite effect and reduce your strength and power performance when you engage in exercise.
You might be asking, what are dynamic stretches?
Dynamic stretches are active movements that gradually take the body part to its full range of motion in a controlled manner. It is often functional and mimics the activity we’re about to engage in. For example, for soccer players think high kicks, side shuffle, lunges and jumps. The additional benefit of dynamic stretch is that it allows our body to get warm. We gradually warm up the cardiovascular system to prepare for our exercise. It gets blood pumping into those muscles and primes them for the activity. Essentially, the muscle becomes more responsive to the requirements of the activity.
A great example of a warm-up program that heavily involves dynamic movements is the FIFA11+. This program is designed to focus on strength, running, balance and coordination. It does not require a lot of set up, only a few cones. The duration of the warm up averages around approximately 20 minutes. A study on this warm up program found that the FIFA11+ reduce overall lower limb injuries by up to 50%. This included ACL injuries and ankle sprains. This program is targeted towards soccer players but many of the program warm up exercises translate into other sports e.g. netball, handball and basketball.
Remember these warms up help reduce the rates of injury. Physical injuries can still occur during exercise. Our friendly physiotherapists are trained in evaluating and treating all types of musculoskeletal injuries. We provide a thorough step-by-step program and provide an individualized treatment program tailored to your requirements.
Book an appointment today! If you would like to learn more about how to reduce injuries and strengthen specific muscle groups then give us a follow on our Instagram page to stay updated on the latest physiotherapy content.