Introduction
Whether you are getting ready to play outside, participate in vigorous sporting activities, or head out for a light jog, it is important to remember to prepare your body for the demands of physical activity with a dynamic warmup.
Physical activity can be light in nature (walking, stretching, etc.), or it can be moderate to vigorous (play, sport, running, etc.). Any form of physical activity places demands on our bodies that can increase risk of injury. Ensuring you take the time to engage in a dynamic warmup before physical activity can help significantly decrease this risk by preparing your joints and muscles for the demands of activity.
Why a dynamic warmup?
A number of injuries can be avoided or significantly reduced by performing a dynamic warmup prior to activity. Consider driving a car in the winter - when it is cold outside and the car has been sitting for a while, we start the car and let it idle for a few minutes before driving away. Our bodies need to operate similarly. If we get in the car and drive right away, we can expect that it might not run as well as it would if we had let it idle for a few minutes. By taking 5-10 minutes to engage in a basic dynamic warmup, this is our body’s equivalent of starting and idling to warm up, rather than jumping directly into activity.
As we age, we spend more time in a sedentary state, whether that be in school, the workplace, or in our free time. We must look after our bodies as we get older, but preparing for activity at any stage of life is equally important. Many injuries are caused by poor warmup habits, as our bodies have been given the demands of activity without any gradual introduction to movement. Regular dynamic warmup habits will have you noticing improved performance during activity with decreased pain and stiffness following, due to pre-activity blood flow to muscle groups and increased body temperature.
What is a dynamic warmup?
It is important to note the difference between dynamic and static stretching. Static stretches place your body in one position to allow target muscles to stretch and lengthen and is best suited for after physical activity. A dynamic warmup however keeps the body moving while stretching muscles and getting joints ready for activity. A basic dynamic warmup is rather straight-forward and will ensure all major muscle groups and joints are prepared for your physical activity of choice. See the diagram below for an example of a basic dynamic warm up. Do each of these 7 movements through full available range of motion 20-30 reps.
each side.
When to engage in a dynamic warmup
Whether you are participating in light or moderate to vigorous physical activity, a dynamic warmup is always a good idea. Even going for a walk outdoors will be more beneficial and have decreased injury risks when preceded by a dynamic warmup. For athletes, remember that a dynamic warmup is critical before both practice and competition/game - practice the way you want to compete!
Alex Wright, PT Assistant / Kinesiologist.
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