Top Tips for Great Pre-Sports Warm-Ups
Although the Arizona Coyotes didn’t make it to the NHL playoffs this season, any hockey player worth their salt knows the importance of warming-up before a big game. Skipping your warm-ups can lead to injury, muscle fatigue, and more, so the importance cannot be overstated.
Warming up before any workout (from a 5k to 30 minutes of cardio on the treadmill) doesn’t mean doing a few simple static stretches. Static stretches BEFORE a workout can actually do more harm than good, so stay away from those until after your exercise regimen is complete. Instead, you should be engaging in dynamic stretching. Dynamic stretching increases your heart rate while at the same time stretching various muscle groups together.
Some great dynamic stretches that you can add into your warm up routine include:
- Jumping rope: This might take you back to your schoolyard days, but it really is a great way to get your heart pumping and your limbs working.
- Jumping jacks: Also a throwback, but if you don’t have a jump rope it’s a great alternative that will also get you bouncing around.
- Walking lunges: When you do your lunges don’t stay in one place.
- High knees: Not just for runners, high knees get your heart rate up FAST.
- Arm circles: This is a great way to loosen up the muscles and joints in your arms, back, and shoulders. Add a squat after each rep and you have a great dynamic move that stretches your entire body.
- Push up with rotation: Do a regular push up and as you come back up rotate your body so that your right arm is extended towards the ceiling. Repeat with the left side.
- Russian twist with a medicine ball: Do them sitting or standing, but this is a great way to warm up your core.
Wouldn’t you rather take a good five to ten minutes to properly warm up and avoid an injury, which can leave you benched for months? If you have more questions about warming up before physical activity please call Dr. Peyman Elison and Dr. Viedra Elison at (623) 584-5556 to schedule an appointment with us at Fixing Feet Institute in Surprise, AZ.