The importance of warm-up, cool-down, and flexibility in injury prevention
― Elaine Gonya, MSed, LAT
Aurora Sports Medicine Institute
Living in the Midwest, the window for participation in outdoor
activities can open and close quite quickly. Consequently, trying to jam
as much activity as possible into a short time frame predisposes your body
for injury. So how do you minimize soreness and improve your fitness level
while taking advantage of the weather? Warm-up exercises! By adding
warm-up stretches and exercises before beginning activity, you’ll not only
decrease muscle soreness, you’ll also increase flexibility and range of
motion around a joint.
Progression is certainly the key for stretches and exercises in
combination with the intensity level involved in your selected activities.
Lower intensity stretches and exercises should gradually progress toward
more demanding activity followed by a cool-down recovery period.
Let’s take a closer look at the components of warm-up and cool-down:
Warm-up: Many studies support inclusion of gentle
warm-up exercises prior to stretching. A gentle warm-up (4 to 5 minutes)
can include a walk around the block, a short ride on a stationary bike or
treadmill, or any other activity that gradually increases body
temperature, heart rate, respiration rate, and blood flow. In turn, these
increases help assist with oxygen delivery to the muscles making them more
pliable and easier to stretch.
Stretching: Five to 15 minutes of pre-activity
stretching is suggested to help prepare the muscles for the demands of the
upcoming activity. Static stretching – or stretches for major muscle
groups and muscle groups specific to the sport – should be held for 10 to
20 seconds. Proper technique is essential in preventing injury due to
over-stretching or incorrectly stretching muscles. Many internet websites
now boast the latest and most biomechanically sound techniques (i.e.,
webMD, etc.); local fitness clubs have personnel to assist fitness
enthusiasts; and many organizations offer classes that teach proper
stretching.
Dynamic warm-up: Following general muscle stretching,
the addition of five minutes of dynamic (“moving”) warm-up allows the body
to be fully warmed up prior to exertional exercises. Dynamic exercises
should be done progressively and be within each person’s ability to
exercise. (FYI: If a doctor has advised against extreme shoulder rotation,
some dynamic arm exercises are not for you.) A brief set of dynamic
exercises may include: walking while completing arm circles, lunges, high
knee walks, heel to “rear” kicks, swinging arms or legs while stationary.
Not intended to be high intensity in nature, dynamic exercises may
cause injury if not done properly. These very controlled movements are
designed to re-elevate heart rate, blood pressure, body temperature, and
blood flow before you begin more exertional exercises. It is recommended
that dynamic exercises be properly taught by an exercise professional, and
once learned, they can add tremendous value to the warm-up and overall
fitness of an individual.
Cool-down: After completing a warm-up and selected
sport/activity, a cool-down period is suggested to allow the body enough
time to gradually transition from intense movement to normal daily
activity. Stretching for five to ten minutes, taking a slower walk
around the block, or enjoying a slower pace on the stationary bike or
treadmill has been shown to be beneficial in removing muscle waste
products (i.e., lactic acid, etc.) that can often cause muscle soreness.
As an added benefit, stretching after physical
activity has been shown to allow the greatest increase in muscle
flexibility during a fitness program.
After updating yourself on appropriate methods of stretching and
warm-up exercises, allow yourself some time to adjust to your new
workout routine. It may take your body a couple of weeks to adjust to
the new pre- and post-activity regimen you’ve implemented.
Injury Prevention: Injuries occur due to a number of
reasons:
- Over-estimating your current fitness level
- Lack of proper equipment for the activity
- Ignoring inclimate weather
- Overlooking nutritional and hydration needs that new activities
introduce
Equipment: Whether it’s a bicycle helmet,
golf/running shoes, or wrist/shin guards, be sure that you invest in the
proper equipment – and then wear it! Equipment should fit the person
well, be in good condition, and updated as necessary for the selected
activity. Thinking about re-establishing your road running career?
Before you hit the road, take a trip to a knowledgeable running shoe
store. For preventable injuries, it’s often less expensive and time
consuming to purchase a pair of quality shoes for $80 versus a trip to
your medical professional or emergency room.
Sport-specific training: Train using activities with
similar intensity and duration that your sport demands. If you have just
joined a basketball league, it’s important to get on the court more
often than just game day. The ability to jog three miles at a slow to
moderate pace is great for general cardiovascular fitness, however, it
doesn’t address the specific demands placed on the body by the
sprinting, cutting, and jumping that basketball requires.
Weather: Pay attention to weather reports. If the
weather forecast calls for high heat and humidity during a planned
long-distance bike ride, consider the time of day you should ride; wear
light-colored clothing that refracts light; review your hydration
options, sunscreen protection, and alternate routes that might offer
more air-flow, as well as any other predictable factors that may make
your ride safer and more enjoyable.
Food/hydration: “You are what you eat (and drink)”.
Warm-weather activities often place greater caloric demands on bodies as
compared to those during Wisconsin “hibernation” months. Honor your
calorie requirements through quality food choices and sufficient
hydration.
Remember:
- Vitamin supplements should never equal what one should consume
from food. Seasonal fresh fruits and vegetables are packed with all
kinds of awesome vitamins and minerals that your body craves.
- Not every 30-minute walk or weight-lifting routine needs to be
followed by a 20-ounce energy drink. Often the best hydration option is
plain water.
While not all injuries are preventable, many can be easily avoided by
updating your wellness-knowledge base. Pay attention to your body! It
uses aches and pains to communicate with you. Be proactive in your
approach to injury prevention! Partaking in outdoor activities in
Wisconsin can be very rewarding – especially if you’re smart with your
decisions.
For additional information on this topic or to schedule a FREE Injury
Evaluation, call the Aurora Sports Medicine Hotline™ at (414) 219-7776 or
(800) 219-7776.
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