Workout injuries- six great warm-up physio tips

Exercise and workouts are the key to staying physically active, especially when you’re stuck isolating at home. However, it is very important to include an appropriate warm-up routine to reduce the chance of extreme soreness or injury afterwards.

Workout injuries: physio tips to avoid them

Here are six great warm-up tips to help you avoid injuries whilst working out:

1. Low intensity aerobic activity

Incorporating 5min of low intensity aerobic activity into your warm-up will help prepare your body for working out. This will gradually prime your heart and your muscles by starting a number of metabolic reactions needed during exercise, including raising your body temperature and increasing blood flow to your muscles.

Ideas can include cycling, brisk walking, jogging or marching on the spot, and jumping jacks.

2. Stretching

Stretching after your aerobic warm-up when your muscles are now warm will help optimise the movement in your joints and lengthen your muscles so that they are ready to work. Ideally you should perform stretches on the main muscle groups involved in your workout. This can be either dynamic stretching where you move your joints through their entire range without holding (e.g. walking lunges, high knees, arm swings), or static stretching where you stretch and hold a specific muscle for 20-30 seconds.

3. Avoid ballistic or ‘bouncing’ stretches and stretches that cause pain.

Whilst dynamic and static stretches are safe to perform, ballistic or ‘bouncing’ stretches are not recommended for non-athletes. This type of stretching involves ‘bouncing’ or ‘pulsing’ movements at the end of a stretch and pushing through the end of range, which can cause your muscles to tense up and the stretch going too deep. This places your muscles at risk of pulling or straining.

Similarly, avoid stretching into pain as this can indicate you are stretching too deeply.

4. Allow enough time for warm-up

It is important to allow yourself enough time for an adequate warm-up, aiming for around 5-10 minutes. However, it is recommended you spend longer on warm-up for more intense workout routines, as well as during cold conditions as this can lower the temperature of your body and muscles, which will increase risk of injury during exercise.

5. Stay hydrated

During exercise, a lot of fluid (as much as 1-2 litres per hour) can be lost from the body through sweat. Without replacing this fluid, the body can become dehydrated and you may experience symptoms such as nausea and poor concentration, which can impact the safety of your exercise. Therefore, drink water before and during your workout to stay hydrated.

6. Cool down

Cooling down is just as important as warming up because it allows the body to recover by relaxing your heart rate, lowering your body temperature, and returning you to your pre-exercise state. Similar to the warm-up, your cool down should include 5 minutes of light aerobic activity (e.g. walking, cycling) and stretches, which can help prevent muscle cramping or stiffness.

Go ahead and consider these tips the next time you work out!

If you are experiencing extreme soreness or injury after working out, our team here at UniquePhysio can help analyse your exercise routine and guide you in the right direction.

Share
Previous article Next article

Free
20 min assessment

Book now

Keep
moving
with
Unique
Physio

In pain? We are here to help.

Other Interesting Articles

Scoliosis Treatment Options: Which Is Best For You?
Scoliosis Treatment Options: Which Is Best For You?
Adult Scoliosis vs. Adolescent Scoliosis
Adult Scoliosis vs. Adolescent Scoliosis
Straight Facts About Scoliosis Curves
Straight Facts About Scoliosis Curves
How to Find the Right NDIS Service Provider
How to Find the Right NDIS Service Provider
Pelvic Girdle Pain and Physiotherapy
Pelvic Girdle Pain and Physiotherapy
What Is Vaginismus And How Can Physiotherapy Help You?
What Is Vaginismus And How Can Physiotherapy Help You?
Understanding Uterine Prolapse and the Role of Physiotherapy
Understanding Uterine Prolapse and the Role of Physiotherapy
The Importance of C-section and Perineal Scar Tissue Massage
The Importance of C-section and Perineal Scar Tissue Massage
Erectile Dysfunction And How A Pelvic Floor Physio Can Help You
Erectile Dysfunction And How A Pelvic Floor Physio Can Help You
New Year, New You, New to Exercise?
New Year, New You, New to Exercise?
How Can Physiotherapy Help with Bowel Dysfunction?
How Can Physiotherapy Help with Bowel Dysfunction?
How can Physiotherapy help with an Overactive Bladder?
How can Physiotherapy help with an Overactive Bladder?
How Can Physiotherapy Help With Prostate Health?
How Can Physiotherapy Help With Prostate Health?
What’s The Difference Between Regular Pilates And Clinical Pilates?
What’s The Difference Between Regular Pilates And Clinical Pilates?
Do I Need a Women’s Health Physiotherapist If I Have or Plan on Having a C-Section?
Do I Need a Women’s Health Physiotherapist If I Have or Plan on Having a C-Section?
The role of a Physiotherapist in Prevention
The role of a Physiotherapist in Prevention
Stress Urinary Incontinence
Stress Urinary Incontinence
What You Need To Know About Clinical Pilates
What You Need To Know About Clinical Pilates
How Do I Know If I Need A Physiotherapist?
How Do I Know If I Need A Physiotherapist?
Understanding Elbow Bursitis and How Physiotherapy Can Help
Understanding Elbow Bursitis and How Physiotherapy Can Help
Why Does Tennis Elbow Happen? Understanding the Causes
Why Does Tennis Elbow Happen? Understanding the Causes
Hip Bursitis: What Is It?
Hip Bursitis: What Is It?
Femoroacetabular Impingement (FAI)
Femoroacetabular Impingement (FAI)
Patellofemoral Pain Syndrome: What It Is And What To Look Out For
Patellofemoral Pain Syndrome: What It Is And What To Look Out For
Acute Meniscus Injury: What to consider with Exercise Therapy vs Surgical Review
Acute Meniscus Injury: What to consider with Exercise Therapy vs Surgical Review
Ankle Sprains: How To Recognise Them & What To Look Out For
Ankle Sprains: How To Recognise Them & What To Look Out For
Chronic Ankle Instability
Chronic Ankle Instability
Prehab Prior To Shoulder Surgery?
Prehab Prior To Shoulder Surgery?
The Role of the Rotator Cuff: Understanding Shoulder Stability
The Role of the Rotator Cuff: Understanding Shoulder Stability
Is It Safe To Do Pilates While Pregnant?
Is It Safe To Do Pilates While Pregnant?
What is Urinary Incontinence?
What is Urinary Incontinence?
Post-Natal Pilates and Pregnancy: Restoring Strength and Wellness
Post-Natal Pilates and Pregnancy: Restoring Strength and Wellness
Understanding Orthopaedic Casts: Types, Benefits, and Care Tips
Understanding Orthopaedic Casts: Types, Benefits, and Care Tips
Vertigo Rehabilitation with Physiotherapy
Vertigo Rehabilitation with Physiotherapy
The Mediterranean Diet: A Guide to Better Health
The Mediterranean Diet: A Guide to Better Health
Physio offer available! We’re hiring!
Physio offer available! We’re hiring!