Lately, we’ve had many patients coming in who are working out from home more and trying new forms of exercise compared to what they were previously doing in bigger gyms. One of the most surprising things to hear from patients is that they aren’t warming up before exercise. Whether it is going for a run, doing a youtube workout, or even playing a round of golf, a warm up can have a dramatic effect on performance and post activity soreness.
However, not all warm ups are created equal.
Depending on your age, you may think of the “sit and reach” type stretches that most people grew up performing before sporting events or in gym class. Those have been left behind for the most part in the exercise and performance world. Research has suggested that this type of stretching can decrease muscle strength and power… both undesirable effects before playing sports or working out.
What we want to be doing is a dynamic warm up, a warm up that involves movement and prepares muscles and joints for the upcoming activity. The warm up should be tailored to the activity that comes after it. Ideally, you are preparing in all three directions of movement, (front to back, side to side, and rotational), and in general the main goals are to increase blood flow and neurologically prepare the muscles that you are about to use. There has even been evidence to point to an active warm up reducing likelihood of sports related musculoskeletal injuries. In addition, it is also a great opportunity to work on mobility and control, agility, and general strength and power.
While there are plenty of sources to use on the internet, a modern chiropractor is one of the best resources to create a comprehensive warm up that suits you. If you are looking for a Park Ridge chiropractor, Ridge Rehab and Chiropractic is happy to assist. Call us today to make an appointment!
Sports Med. 1985 Jul-Aug;2(4):267-78.
Warming-up and stretching for improved physical performance and prevention of sports-relatedinjuries.
Int J Sports Physiol Perform. 2014 Jan;9(1):145-50. doi: 10.1123/ijspp.2012-0345. Epub 2013 Apr 9.
Does warm-up have a beneficial effect on 100-m freestyle?
J Strength Cond Res. 2012 Apr;26(4):1130-41. doi: 10.1519/JSC.0b013e31822e58b6.
A dynamic warm-up model increases quadriceps strength and hamstring flexibility.
Aguilar AJ1, DiStefano LJ, Brown CN, Herman DC, Guskiewicz KM, Padua DA.