A Guide to Effective Warm-Ups

By: Kyra Corradin, PT, DPT, YTT

Why Warm-Up?

Goals of a Warm-Up

The primary goals of a warm up are to:

1. Elevate Body Temperature: Increasing your core temperature is essential to prepare your muscles for exercise. A proper warm-up enhances blood flow, which improves the muscles' ability to contract and elongate safely.

2. Promote Readiness for Training/Competition: Your nerves and muscles need to be primed for the specific demands of the exercise or sport. This means your warm-up should be tailored to the activity you are about to perform.

3. Facilitate Mental Transition: A warm-up helps you shift your focus from daily life to the specifics of your workout or competition, mentally preparing you for peak performance.

4. Assess and Adjust: During a warm-up, you can identify any stiffness or discomfort and address it with targeted stretches or exercises.

The Ultimate Goal

The ultimate aim of a warm-up is to prepare your body and mind for the demands of the subsequent training session or competition. To achieve this, consider incorporating a "neuromuscular" approach, which integrates both nervous system and muscular readiness. 

Designing Your Warm-Up

First Things First: Specificity Matters

Consider this sample warm-up:

1. Heel Raise to Calf Stretch (with heel hanging off the edge of a step)

2. Walking on Tiptoes

3. Walking on Heels

4. High Knees

5. Butt Kicks

6. Frankensteins (straight leg kicks)

7. Single Leg Balance

8. Walking or a Light Jog for a couple of minutes

The warm-up described above would be effective for preparing your body for a run or leg day weight training(feel free to use it if you're a runner!). However, would it be a good warm up if you were about to enter a rowing competition? No! Rowers need to warm up their shoulders in addition to their legs. In this way, your warm-up should be tailored to the specific exercise or activity you are about to engage in.

When designing your warm-up, consider the movements required for your activity. Incorporate variations of these movements to thoroughly prepare your body. By tailoring your warm-up to the unique demands of your sport or exercise, you can enhance performance and reduce the risk of injury.

The Components of a Warm-Up

Warming Up the Muscles

To effectively warm up your muscles, start by performing a submaximal version of the movements you'll be doing during your exercise or sport. For example, if you're a runner, begin with walking or light jogging to gently increase your heart rate and blood flow to the muscles. Volleyball players can benefit from doing some overhead shoulder swings to prepare their upper body for the demands of the game. 

Next, focus on active range of motion instead of static stretches. This involves actively moving into and out of your muscles' end range. For instance, hip swings can help warm up your thighs, while arm circles are effective for preparing your shoulders. 

Incorporate Balance 

Incorporating balance exercises into your warm-up routine is also crucial for injury prevention. Balance exercises, such as single-leg balance, single-leg toe touches (RDLs), BOSU balance exercises, can significantly improve stability and coordination. To make these balance exercises more challenging, try closing your eyes while performing them.

Light Plyometrics 

Finally, consider including light plyometrics in your warm-up to enhance running economy and perceived exertion, while also improving safety during landings. Gentle plyometric exercises like shadow jumping, jumping jacks, high knees, and butt kicks can be beneficial. These exercises should be light and easy to avoid over-fatiguing your muscles before your main workout or competition.

Need Help?

Are you ready to optimize your warm-up routine? At our physical therapy clinic, we’re here to help you develop a personalized warm-up strategy that suits your specific needs and goals. Contact us today to learn more and ensure you’re primed for success in every workout or competition!

Stay active, stay prepared, and perform at your best!