WarmUp to Prevent Injury


In the past, a typical warm up for a workout consisted of static stretching, which is when an individual holds a variety of stretches in place for 10 to 30 seconds. However, the latest research has proven this old method of warming up to be inadequate for properly preparing your muscles and joints for a workout and preventing injuries.  Today, we have come to understand that a dynamic warm up is the proper way to get ready for a bout of exercise. A dynamic warm up is a must for any athlete looking to prevent injury. A dynamic warm up consists of utilizing a variety of movements to prepare the body for what it will actually be doing later in the workout. So instead of a runner getting ready for a long jog by sitting in place while holding various static poses, the runner would use a variety of motions that would mimic what his body would be doing while actually running.

One of the main benefits of warming up in this manner is that the use of actual movement prepares the involved joints for the strenuous exercises that will come later. The constant movement involved with a dynamic warm up will also help raise body temperature and stimulate blood flow to the muscles, which is vital for a good work out. In contrast, static warm ups do nothing to prepare the joints for movement, will usually result in a decreased body temperature due to a lack of movement and the stretching of muscle fibers before a work out could actually inhibit your muscles from producing strong, efficient contractions!

Here at EVOLUTION SPORTS in Cockeysville, we always strive to use the best in evidenced backed techniques for our clients. So when it is time for you to warm up at our clinic, we will always run you through a proper dynamic warm up to get you ready for your therapy or training session. An example of a dynamic warm up we would use in our clinic involves walking lunges with a hip twist, knee hugs and hip swings (see images below.)  The combination of those movements will properly prepare the hip, knee and ankle joints as well as all of the muscle groups in the legs for a good lower body workout.

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