Warming up can improve performance and help prevent common injuries. What else should you know?
Note: The information expressed in this podcast is of a general nature and may not be appropriate for your personal circumstances. Contact your doctor for clear advice on your situation.
Some people may skip warming up before exercise, often due to time constraints or the belief that it is unnecessary. But skipping a warm-up could mean missing out on significant performance gains, said Andrew Ilieff, a Sydney-based physiotherapist and founder of BeFit Training Physiotherapy in Sydney.
Ilieff, who has 15 years of experience working across sports physiotherapy, musculoskeletal therapy, and university lecturing, said warming up plays a crucial role in preparing the body for physical activity.
Muscle temperature is one of the biggest factors, Ilieff said. For sprinters, each one-degree Celsius rise in muscle temperature from warming up can improve sprint and power output by roughly two to five per cent.
Think of it as the warmer your muscles are, the better output you are gonna get from a performance point of view. So look at it as a performance enhancement tool rather than an injury prevention tool.Andrew Ilieff, a Sydney-based physiotherapist.
Warming up also improves motor unit recruitment, meaning muscles fire more effectively, Ilieff said. It increases tendon compliance and elastic energy, which aids in running, weightlifting, and general exercise, he said.
Beyond the physical benefits, warming up serves an important mental function, Ilieff said. It is a transitional moment where athletes and everyday exercisers shift their focus from socialising to concentrating on the activity ahead, allowing them to plan their strategy and prepare mentally, he added.
What professional athletes do differently
Professional athletes can spend up to 30 minutes on their warm-up routine, Ilieff said. This typically includes muscle activation exercises, movement pattern drills such as high knees and heel flicks, followed by a gradual build-up in intensity, he added.
For everyday exercisers, investing that time in warming up is key, Ilieff said, as it delivers injury prevention and performance benefits.
Common injuries from skipping warm-ups
Among the most common injuries linked to inadequate warm-ups are those from heavy deadlifting without preparation in the gym and hamstring injuries in runners, Ilieff said. People who consistently warm up tend to have greater longevity in their sporting activities, he added.
Tailoring warm-ups to your sport and age
Warm-ups should be tailored to the specific activity, Ilieff said. Tennis, for example, requires a focus on the shoulder and rotator cuff, he said, while sprinting demands more lower-body preparation. Contact sports like rugby require additional drills to prepare for physical impact, he added.
Age is also a factor, Ilieff said. As people get older, they generally need to spend more time warming up because muscles, ligaments, and joints lose their flexibility over time, he said.
Age, however, isn't a barrier to staying active. Some of his patients in their early 60s can still perform the same warm-up routines as 20-year-olds, thanks to consistently maintaining their physical condition, Ilieff added.
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