Dynamic Warmups: What They Are & Why They Matter
According to the American College of Sports Medicine, a gradual increase in activity level and intensity leading up to an athletic contest may be beneficial in reducing the risk of a musculoskeletal injury or cardiovascular event. This gradual increase is what many know to be a warmup. However, many people believe that a warmup is 5 minutes of static stretching. But while static stretching does have its benefits, it is not preparing an individual for the game-like intensity. Enter a dynamic warmup.
What is a dynamic warmup?
A dynamic warmup is a series of movements and activities designed to have an individual actively move their joints through their full range of motion without holding the stretch for a period of time. This routine should be completed for at least 7-10 minutes before sport participation and has multiple benefits spanning many different body systems. Some of the benefits are listed below.
- Muscles and bones: improved mobility and muscle force production.
- Neurological system: improved muscle activation
- Cardiovascular system: increased body temperature, heart rate, circulation; improved oxygen uptake by the muscles to prepare for activity.
- Psychological benefits: enhanced readiness to perform, increased enjoyment of activity, and decreased perceived effort while performing the activity.
What is included in a dynamic warmup?
Dynamic warm up components:
- Cardiovascular activation: jogging, jumping jacks, high knees or any other movement to increase heart rate and circulation
- Dynamic stretching: leg swings, arm circles, walking lunges to promote flexibility and mobility without static holds that reduce muscle power
- Sport-specific movements: incorporate specific movements done in the sport/activity; helps with mental and physical preparation
- Progressive intensity: gradually increasing the intensity of movements to prepare the body for higher levels of activity = reduced risk of injury
What’s wrong with static stretching?
As much as static stretching is beneficial for improving joint movement and flexibility, these stretches, especially if performed for longer than 60 seconds, may negatively impact athletic performance by decreasing the muscle force and power produced. However, static stretching can be used at the end of a workout to help encourage long term flexibility and promote recovery, when combined with other recovery methods such as a proper diet.
At the end of the day, the best warmup and cool-down is one that is tailored to the person’s sport or activity. A basketball player’s warm up and cool-down is going to look different than a hiker’s. The important thing is that the warm up is dynamic and incorporates each component listed above to maximize the benefits.
Let Us Create a Customized Warmup For You!
When recovering from an injury or surgery and getting back to your regular level of physical activity, warmups are especially crucial. At Capital Area Physical Therapy, our experienced physical therapists can work with you to create a personalized dynamic warmup routine. Incorporating this into your PT routine and your athletic routine helps to ensure that your body is well prepared for activity and protected from injury.
Don’t let a nagging injury keep you down! Call 518-289-5242 to schedule an evaluation, or ask your PT to work with you on a customized warmup routine at your next appointment in Saratoga Springs, Malta, Delmar or Queensbury, NY.
References:
- Judge LW, Avedesian JM, Bellar DM, et al. Pre- and post-activity stretching practices of collegiate soccer coaches in the United States. Int J Exerc Sci. 2020;13(6):260-272. Published 2020 Feb 1. doi:10.70252/PDCB3344
- Behm D.G., Blazevich A.J., Kay A.D., McHugh M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: A systematic review. Appl Physiol Nutr Metab. 2016;41:1–11. doi: 10.1139/apnm-2015-0235.
- Li F., Guo C., Li H., et al. A systematic review and net meta-analysis of the effects of different warm-up methods on the acute effects of lower limb explosive strength. BMC Sports Sci Med Rehabil. 2023;15:106. doi: 10.1186/s13102-023-00703-6.
- Opplert J., Babault N. Acute effects of dynamic stretching on muscle flexibility and performance: An analysis of the current literature. Sports Med. 2018;48:299–325. doi: 10.1007/s40279-017-0797-9.
- Sople D, Wilcox RB 3rd. Dynamic warm-ups play pivotal role in athletic performance and injury prevention. Arthrosc Sports Med Rehabil. 2024;7(2):101023. Published 2024 Oct 10. doi:10.1016/j.asmr.2024.101023
- https://orthonj.org/ready-static-vs-dynamic-stretching-when-to-use-each/
