What Makes a Great Warm-up Routine?

Whether you’re a professional athlete or a weekend warrior, the temptation to skip the warm up routine can be tempting – but this could be a big mistake. Not only does warming up help to improve physical performance, it also reduces your risk of injury and the occurrence of muscle tension and pain. In this blog post, Orthosports Physio will be sharing some key elements of a great warm up routine, along with the ways in which warming up can benefit your physical and mental performance.  Ready to perform at your peak? Here are three elements for a winning warm-up routine.   

Key Elements of a Great Warm-up 

There is no one size fits all approach to warm-up routines, as each sport places different demands on the body. You will need to take into account your range of motion, movement patterns and physical intensity when devising a warm up routine centred around improving performance and reducing the risk of injury. However, there are some key elements which can be applied to just about any routine.  

1. Increasing Body Temperature 

As the name implies, warm-ups are intended to increase body temperature. As the heart rate increases, so too does blood flow. Subsequently the muscles receive more oxygen, and the body begins to activate nerve/muscle connections in readiness for increased demand. Nerve conduction velocity is a topic of interest amongst academics, and studies have shown that body temperature plays a key role in the regulation of this process. To put it simply, you can expect improved reaction times and speed of movement post warm-up. Take care not to over exert your muscles, and try to avoid static stretching as this is associated with an increased risk of injury.  

Some exercises you may wish to incorporate as part of a warm up routine may include: 

• Brisk walking or jogging 
• Dynamic stretching 
• Rowing 
• Exercise bike/cycling 
• Skipping rope 

2. Muscle Activation 

Many training routines overlook the value of muscle activation, but this is an excellent way to ‘switch on’ the muscles and have them function at optimal capacity. This requires stimulation of the mind-muscle connection, and can be achieved through various exercises. The muscles you choose to target will depend on your chosen sport, but if you want to enjoy optimal movement whilst decreasing your risk of injury it is well worth taking the time to perform some activation exercises. 

• Push ups will help to activate the chest muscles 
• Resistance band training can help to activate the shoulders 
• Walking lunges can help to activate the quads 

3. Gradually Increasing Intensity 

Never try to push yourself too hard, as doing so is likely to cause more harm than good. Start at a relaxed and comfortable pace, and gradually increase the intensity throughout your warm up. Some athletes prefer longer warm up routines of up to an hour, but 10-15 minutes should be sufficient. These gradual increases will enable your body to adjust to the increased demands and help you to prepare physically and mentally to perform at your best.  

Ways you can gradually increase intensity include: 

• Changing your running pace 
• Increasing load weight 
• Dribbling ball, shooting hoops or kicking 
• Increasing cycling/rowing speed 

Summary of Warm-Up Benefits 

Having a solid warm-up routine in place will help to prepare your body both physically and mentally for the demands of your chosen sport. By increasing blood flow, enhancing joint mobility and flexibility and activating neuromuscular pathways, you can rest assured that you will be operating at peak performance whilst also reducing your risk of injury.   

Consult with a Physiotherapist at Orthosports Today 

Recently suffered an injury or looking for professional advice on your warm up routine? The team at Orthosports Physiotherapy are here to help. Contact us today to book an appointment.