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Do You Warm Up Properly?

This is part 1 of a 2 part series.

Dynamic Stretching

Do professional athletes warm up prior to their games and events? Absolutely, and you should too. Warming up prior to any workout or athletic event is essential for many reasons. A good warm up will increase blood flow to active muscles, improve muscle function by increasing strength and power as well as improving reaction time. There are a few different kinds of warm ups that are okay, but performing a dynamic warm up has been proven to be the most effective warm up to improve flexibility and neuromuscular function, and correct soft tissue limitations.1

The most common type of warm up is static stretching which is holding a stretch for generally 15 to 60 seconds. Statically stretching has no affect on injury prevention and actually decreases force production, reaction time, speed, and endurance.1 There is also evidence that shows ballistic and PNF stretching having detrimental effects on performance. Ballistic stretching is when the athlete actively brings the leg to the end ranges in a non-controlled, bouncing movement. PNF, proprioceptive neuromuscular facilitation, stretches use both active and passive components to inhibit and facilitate muscles. Unlike these other warm ups, dynamic warm ups  are not detrimental to performance but they have been proven to increase running performance.1

So what exactly is a dynamic warm up? It is a series of sport-specific movements that increases tissue temperature, heart rate, and prepares the athlete for their upcoming sporting event. Essentially it is actively moving your joints and muscles through the full range of motion through that they will be required to perform during that athletic event.

Now that you know what a dynamic warm up is, check back in next week to find out how to perform one properly.

Reference:
Baechle, Thomas, Earle, Roger. Essentials of Strength Training and Conditioning Third Edition. Hong Kong: Human Kinetics; 2008. Print.

About the Author - Michael

Mike is a Physical Therapist here at ProActive Physical Therapy and Sports Medicine. He graduated from the University of Oregon with a Bachelor of Science degree in Human Physiology and minored in Business Administration. After gaining experience as a physical therapy aide and exercise specialist in multiple settings, Mike earned his Doctorate in Physical Therapy at the University of St. Augustine for Health Sciences. He specializes in Maitland and Paris based manual therapy techniques and his credentials earned throughout his education allow him to sit for Manual Therapy Certification. The Portland, OR native enjoys staying active by hiking, golfing, working out, running, and just about anything that involves the outdoors.