We all know that warm-ups are essential when beginning physical activity. This is drilled into us from school, and it’s a message sportspeople and fitness coaches across the world continue to spread. As such, it’s something you try to take into account for every exercise or sport you embark on. The trouble is that, as it stands, warm-ups not done correctly, are leaving you at risk of various injuries. It’s important that you warm-up correctly to prevent injuries.
Warm-up Correctly to Prevent Injuries
If you ache after every exercise session or often fall foul to sporting injuries, it’s a sure sign something’s going wrong somewhere. And, in the vast majority of cases, this is due to bad warm-ups finally catching up with you. These are, after all, supposed to keep your muscles and joints supple at all times.
When you look into the issue, though, it’s astounding how many of us fail to warm up in the right way. If you think you’re making the same mistake, then you’ve come to the right place. We’re going to look at common warm-up mistakes, and how you can warm-up correctly to prevent injury moving forward.
Rushing the process
Rushing a warm-up is the most common and yet fatal mistakes you can make. And, yet, it’s one many of us are guilty of doing. But, let’s get real; two minutes of leg squats do not a warm-up make. If that’s the extent of your warm-ups, it’s not enough to prevent injuries. According to ACE Fitness, you should perform each warm-up move at least five or ten times, meaning the entire process should take you no less than five minutes. And, that’s at the very least!
Failing to achieve a full-body stretch
Too often, we do a few leg stretches and assume we’re good to go. When we start working out, though, we tend to work far more than just our legs. Even something like running involves more muscles than you know. In sports, too, it’s typical to use muscles in various parts of your body.
Unsurprisingly, then, failing to stretch all over could lead to injury and even the need for a sports injury surgeon down the line. Make sure it doesn’t happen by doing warm-ups which involve your whole body. Squats are good for this, as are yoga moves like downward dog. These warm-up moves done correctly can help prevent injuries.
Not tailoring warm-ups to your needs
Failing to tailor your warm-ups is another mistake. Merely following a standard warm-up routine could see you both failing to tackle stretches you need and wasting time on ones you don’t. Instead, always consider your specific needs so that you can plan a warm-up accordingly. Even if you prefer pre-planned routines, seeking options which are specific to what you’re after ensures that you always get the best from each warm-up.
Doing your warm-ups right isn’t rocket science, but doing your warm-ups correctly prevent injuries. By making sure the small details are taken care of, you can do your warm-ups more effectively and get a better workout.