The Good Warm-Up Guide
It’s not news that Aussies love their sport. But did you know that an estimated one million people are injured every year participating in it? And that a good percentage of these injuries could be prevented with a good warm-up?

Warming up prepares the body for the activity you are about to undertake, and minimises the risk of injury,” says Andrew Wilkinson, a physiotherapist from Sports Medicine Australia. “Of course, a warm-up should be tailored specifically to the sport you are about to do. For example, you use a different set of muscles for a jog than you do for a swim, and you need to adjust your warm-up accordingly.”

A good warm-up prepares the muscles, tendons and joints for the range and type of movement required during exercise. Stretching lengthens muscle fibres, promoting flexibility of the muscles and mobility of the joints, lessening the risk of injury.

“Warm muscles and tendons are more flexible,” says Andrew. “They contract more effectively and coordinate better, reducing the chance of injury and enhancing the level of performance.”

There are three parts to a good warm-up: getting the heart rate up to warm the body, stretching the muscles and sport-specific drills. Good activities for warming the body include jogging, brisk walking, slow swimming, slow cycling, or any other controlled activity that gets the heart rate up. You should be able to hold a conversation during a warm-up – start slowly and gradually increase your intensity to get your heart rate up. This part of the warm-up should take from five to 10 minutes, depending on the temperature – longer if cool, shorter if warm. Stretching activities should be performed as preparation for every sports session – whether it be training, competition or a simple jog.

We asked Andrew to suggest a stretching routine suitable for gentle activities such as brisk walking, running and cycling (see below). “This is a lower body stretching routine only,” he says. “If you are doing an activity that involves the upper body, you will need a different warm-up routine. And if you are participating in a high-activity sport, you will need a more thorough stretching routine.”

 

7 RULES FOR SAFE STRETCHING

1. Warm up prior to stretching.
2. Stretch before and after exercise.
3. Stretch alternate muscle groups.
4. Stretch gently and slowly, never bounce or stretch rapidly.
5. Stretches should be held for a minimum of 15 seconds.
6. Stretch to the point of tension, not pain.
7. Do not hold your breath when stretching. Breathing should be slow and easy.

Sports Medicine Australia

For more advice on warming up and stretching, download a SPORTS MEDICINE AUSTRALIA WARM-UP BROCHURE, or pick one up from a National Pharmacies store.

NATIONAL PHARMACIES SOLUTIONS

BRACE YOURSELF A sports brace provides compression and support to long-term injuries. Try OAPL Sport Braces, suitable for a range of areas including knee and wrist support. Tubigrip Support Bandages also provide great support for limbs and joints. STRAP YOURSELF IN Preventative taping limits the risk of sports injury and recurring injury. Try Leuko Sport Tape available in a range of widths and colours. Special offer: Buy any one Leuko Sport tape and receive a free Sports Injuries Prevention and Management book. KEEP UP YOUR GUARD A well-fitted mouthguard reduces dental and oral soft tissue injuries, often incurred during sports. Try Leuko Mouthguards, available in adult and junior sizes in assorted colours. Special offer: Buy any two Leuko Mouthguards and receive a miniature football free. INJURED? Soothing creams such as the anti-inflammatory Voltaren Emulgel 50g and anti-rheumatic Deep Heat 100g range, including Deep Heat Ice Gel 100g, provide temporary relief from the pain of muscle or joint strain. Ask your pharmacist for advice on these products. To reduce swelling after injury, try Surgi Pak Cold Pack available in large and small sizes. Go to First Aid >>>

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