Warm up to Train at Your Peak

Everyone is aware of the importance of warming up to improve performance and prevent injury. There is good reason for this practice, because scientists have shown that warm muscles are flexible, resistant to tearing and can produce force more quickly.

One of the major problems facing today’s athletes is muscular injury, both recreational and professional. A well-formed warm up will prepare the athlete mentally and physically for the intense movement associated with training or competition.

Some benefits of a good warm up include:

• Increased muscle temperature 
• Increased body temperature and blood flow 
• Reduction of muscle soreness and joint stiffness 
• Improves range of motion (ROM) 
• Promotes body relaxation and reduces emotional stress 

Some athletes advocate an efficient warm up while others believe it only tires you out and affects overall performance. Warm ups can tire you out if done improperly, try not to overdo it; a moderate 10 minute warm up is ideal and anything beyond that tends to be counter-productive.

Some excellent warm up exercises are the tried and true:

• Jumping Jacks
• Skipping
• Walking Quad Stretch
• Squats

A proper warm up can provide you with the needed flexibility to perform consistently from the beginning to the end of your competition and can reduce the chances of injury.  Remember to incorporate a few minutes to warm up at the start of your routine because this simple addition can make you a winner!

References from the SIRC Collection

1, ACL INJURY PREVENTION IN THE FEMALE ATHLETE: 3-STEP WARM-UP PROGRAM. Performance Conditioning Soccer [serial online]. February 2012;17(1):12-13.

2. A WARM WARM-UP. Journal Of Pure Power [serial online]. April 2007;2(2):11-13. 
3. Jee Won S. Do You Stretch Right?. Soccer Journal[serial online]. March 2011;56(2):62.

4. Swanson J. A Functional Approach to Warm-up and Flexibility. Strength & Conditioning Journal (Allen Press) [serial online].

5. Woods K, Bishop P, Jones E. Warm-Up and Stretching in the Prevention of Muscular Injury. Sports Medicine [serial online]. September 2007;37(12):1089-1099.

Does exercise help osteoarthritis?

Osteoarthritis or "common arthritis" is the gradual wearing down of the joint's hyaline cartilage. Our joint's have a shiny, smooth surface at the end of each bone which allows friction and free motion. When this area becomes damaged, thinned or worn away it is known as osteoarthritis. The rubbing of the damaged area is painful and the repetition leads to inflammation, swelling and more pain.

Three kinds of exercises you can do if you have osteoarthritis:

• exercises involving range of motion, also called flexibility exercises
• endurance or aerobic exercises such as swimming
• strengthening exercises such as lifting small weights or resistance band training

Exercise is considered the most effective non-drug treatment for reducing pain and improving movement for people with osteoarthritis.  Keep in mind that exercise should be balanced with rest and joint care. If your joints hurt or you have redness or swelling, rest your joints and then try again.  Other treatments include physiotherapy, podiatry, anti-inflammatories and supplements such as Glucosamine and Chondroitin.  These supplements are not heavily researched, however they are still widely prescribed to help people with osteoarthritis.

You may not be able to perform like you did when your were in your twenties, but the smart person who continues to exercise is one who adapts their training and works with their body, not against it.  As always, before starting any training regimen, speak to your doctor first and then decide which exercises may be best for you.  Many people have made changes to their lifestyle after being diagnosed with osteoarthritis and continue to enjoy daily exercise.

References from the SIRC Collection: 

1. Better adherence to exercise means better relief from osteoarthritis pain. Research Review (International Council On Active Aging). July 28, 2010;10(27):2-3.
2. Christensen K. Ease the Pain of Arthritis With Exercise. American Fitness. July 2009;27(4):12-13. 
Exercises in Warm Water Can Help Relieve Osteoarthritis Pain. PT: Magazine Of Physical Therapy. January 2008;16(1):66-68.
3. Focht B. How Knee Osteoarthritis Patients Can Use Exercise to Enhance Quality of Life. ACSM's Health & Fitness Journal. September 2012;16(5):24-28.
4. Page P. Knee osteoarthritis: strength training for pain relief and functional improvement. Functional U. September 2003;1(6):1-6.
5. People with osteoarthritis feel better with exercise and the right shoes. Research Review (International Council On Active Aging). March 24, 2010;10(12):2-3.

Stretching it out

Many people make the assumption that stretching and warming up are pretty much the same thing, when in fact they are quite different. Warming up is the preparation of your body for the demands of the physical activity you have planned, whereas stretching is focused on specific areas that are tight and require loosening.

While studies have shown mixed results on the effectiveness of stretching, possible benefits include:

• increased range of motion in the joints
• improved muscular coordination
• reduced level of muscle tension
• improves flexibility
• and enhanced circulation 

Stretching exercises should be performed for 5 - 10 mins and should concentrate on the muscles that feel tight. Be aware of your body - mild discomfort (tension and pull) is to be expected while holding a stretch but sharp pain is usually a signal that a person has pushed too far.

Static vs. Dynamic stretching

Dynamic stretching consists of functional based exercises which use sport specific movements to prepare the body for activity. Generally performed before a work out, they consist of controlled exercises that improve range of motion, loosen up your muscles and increase your heart rate. 

Static stretching is the slow and constant movement of a muscle to a fixed end point, and can be held for up to 30 seconds. Holding a muscle in an elongated, fixed position can hurt performance if done before a workout, so it's recommended that this type of stretching is most appropriate to perform as part of your cool down.

When is a good time to stretch?

Stretching your body should be done after your muscles are already sufficiently warmed up. Give yourself 15-20 minutes to work up a bit of sweat, then add in 5 - 10 minutes of stretching.

Evidence suggests that athletes can benefit from a regular stretching program if it executed properly and timed within a workout to reduce the risk of injury. Aside from the physical benefits, stretching can also provide a proper mindset and mental focus for the training ahead.

References from the SIRC Collection:

1. Graetzer D. Feel the heat: Get warm before taking the court. Handball. February 2012;62(1):36-37.
2. Legg J. THE ROLE OF STRETCHING IN WARMUP FOR PERFORMANCE, AND INJURY PREVENTION. Strength & Conditioning Coach. October 2007;15(3):7-10.
3. McHugh M, Cosgrave C. To stretch or not to stretch: the role of stretching in injury prevention and performance. Scandinavian Journal Of Medicine & Science In Sports. April 2010;20(2):169-181.
4. Small K, McNaughton L, Matthews M. A Systematic Review into the Efficacy of Static Stretching as Part of a Warm-Up for the Prevention of Exercise-Related Injury. Research In Sports Medicine. July 2008;16(3):213-231.
5. Stone M, Ramsey M, Kinser A, O'Bryant H, Ayers C, Sands W. Stretching: Acute and Chronic? The Potential Consequences. Strength & Conditioning Journal (Allen Press). December 2006;28(6):66-74.
6. The Impact of Stretching on Sports-Injury Risk and Performance. Athletic Therapy Today. November 2006;11(6):66-69.
7. Woods K, Bishop P, Jones E. Warm-Up and Stretching in the Prevention of Muscular Injury. Sports Medicine. September 2007;37(12):1089-1099.