The winter will soon be behind us, and the warm spring invites us to go out into the sun and get active. Winter is often the slow season when it comes to exercise, with the combination of cold weather and the lack of sun causing shorter days, all contributing to the lack of activity.
But let’s not jump in too fast and go all out to start. Building a safe routine through warmups can make a world of difference in how you feel during exercise and in avoiding injury. Let’s explore the reasons warming up is so important, look at the injuries that overdoing it can cause, and look at the techniques to keep you safe when getting fit.
Dr. David Dickerson and our team at Performance Orthopaedics and Sports Medicine offer many ways for residents of Shrewsbury, Toms River, and Wall Township, New Jersey, to stay fit year-round.
Exercising is a full-body experience, so your heart, lungs, bones, muscles, and joints all need a chance to be in good enough shape for the amount of work they’re going to experience in exercise routines or intense physical activities like sports.
Taking the time to prepare your body for activity helps raise body temperature, improve blood flow, and limber up joints, muscles, and other tissues, reducing stiffness and improving range of motion. It also engages the nervous system, helping the body stay more alert and efficient during activity.
Not giving your body time to get ready for strenuous activity increases the risk of many preventable problems:
Jumping right into the deep end with heavy physical activity also means less range of motion, and muscles and bones are less ready to be pushed hard without risk of injury.
Sprains, strains, and tears in the muscles and ligaments often happen when you don’t have a proper warmup routine.
The strain on your body also affects your circulatory system, with the sudden shock impacting your heart. Without a natural progression that raises blood pressure gradually, you can struggle with an oxygen deficit when trying to push yourself physically.
Several types of warmup exercises can prepare you for a day of heavy physical activity:
General aerobic exercises are great for improving how your body uses oxygen without depleting it too quickly. The key is to warm up enough to improve performance without pushing too hard. We can help you find the balance to get the results you want.
Taking a hot bath or sauna lets your body warm up without causing excessive fatigue, but it shouldn’t be used as a substitute for an active routine.
Dynamic and static stretches help to get your body loose and limber. Static stretches work by holding positions where parts of the body are extended for specific periods of time, and dynamic stretches help by mimicking the activity you’re about to perform with less intensity.
The routine that suits your needs depends on what you’re doing and how long you're doing it. To get the right balance of warming up before getting into action outside or in the gym, make an appointment with Dr. Dickerson and the team at Performance Orthopaedics and Sports Medicine today.
