Warm-up for Injury Prevention Sports Med
Warm-up for Injury Prevention

Whether you’re an elite athlete or the occasional walker, it is important to prepare your body before activity. The Journal of Sports Science and Medicine states that a proper warm-up can significantly reduce the risk of injury.

Recent studies have shown that a gradual, dynamic warm-up is better for you than regular, static stretching. In fact, stretching a muscle that has not been warmed up properly can lead to injury.

How to Prepare Your Body:

  • Dynamic Warm-up:
    • Get your body moving and your heart rate up!
    • Your warm-up should be activity specific. For an example, if you’re going to go for a jog, start off taking a brisk walk with long strides. If you’re warming up before a game/sporting event, explosive strength exercises such as sprinting and jumping can prepare the body for sudden movements.
  • Stretch:
    • Stretch all major muscle groups that you will be using during your workout.
    • Stretching before activity keeps your body flexible. A flexible body equals less injuries.
      • Hold each stretch for 30-90 seconds, repeat stretch 2-3x.
        • Note: you should NOT stretch to the point of discomfort!

After completing your workout/exercise/sporting event, it is always a great idea to stretch again while your muscles are still warm.

Note that it is recommended you still stretch as much as you can to keep your muscles flexible.

Iowa Ortho is always here and happy to help with injuries if one should occur!