Numerous studies show that as little as 90 seconds of dynamic stretching prior to an activity enhances performance and reduces the risk of injury.
The reasons for this reduced risk are:
To dynamically warm up the lower extremity here are some basic movements:
The reasons for this reduced risk are:
- increase in muscle temperature
- reduced neural input into the muscle allowing it to be more relaxed
- gentle increase in heart rate
- improved mental preparation for activity
- improved blood flow to muscles
- short term improvements in range of motion
- increased synovial fluid production
To dynamically warm up the lower extremity here are some basic movements:
Straight Leg Swing
Stand sideways to a wall or stable object. Place one hand on the wall or object and shift your weight to the inside leg. Swing your inside leg forward and back, keeping your hip loose and trying to keep your leg straight as you swing as high as you can in both directions. Do 20 swings (10 forward and 10 back) on each leg.
Side Leg Swing
Stand facing a wall or stable object such as a bench or in this picture a golf club. Place your hands on the wall or object and shift your weight to the inside leg. Swing your outside leg to the side and then bring it in front of your body. On the next swing bring it to the inside of your body. Keeping your hip loose do 20 swings (10 forward and 10 back) on each leg.
Frankenstein Walk
Stand with your feet together and extend your arms in front of you at shoulder level, palms down. Take a step forward with your left foot, then kick your right leg up as high as you can, keeping it as straight as possible and trying to kick your hand with your toes. Continue, alternating sides for 20 steps.
Overhead Reach to Toe Touch
Stand with your feet hip-width apart, toes forward. Inhale and reach up and overhead with both hands, looking up toward the ceiling. Then exhale and roll all the way down and reach your fingers toward the ground. Repeat for 10 reps. This is not a yoga-style stretch it is meant to be dynamic, so go down and up slowly with no holds.
Calf raises
Stand with your feet hip-width apart, toes forward. Go as high up on the toes as you can and then slowly let your heels come back to the ground. Complete 10 repetitions.
Squat
Stand with your feet hip-width apart, toes forward. Keeping the back straight lower the buttocks towards the floor trying for thighs that become parallel to the floor. Try to not let the knees go forward completing 10 reps.
If you are completing submaximal cardio or doing weight training you can stop here and begin that activity knowing your body is more ready to cope with what it is about to be put through.
If you are about to partake in sport, HIT, or bootcamp continue on with the below
If you are about to partake in sport, HIT, or bootcamp continue on with the below
Sport specific light cardio
Jog for 2 to 5 minutes. Follow up your jog with....
Heel ups
Jogging for 25-50m trying to get your heel to hit your bum.
Knee Ups
Jogging for 25-50m trying to get your knee up.
Grapevine
Jogging for 25-50m with each leg leading alternate left and right foot going in front of the other foot or behind.
Jumping
Squatting down slowly and then exploding into a jump repeat 10 repetitions.
Sprinting
Complete short bursts of sprints 5-15m 5 repetitions.
Here is where the individuals doing bootcamps or HIT can start with their class. Hopefully your instructors are guiding you through a warm up similar to this already!
Sport Simulation
Complete 5-15 minutes of activity that will happen once the game begins.
Here at Granville Physio we can elaborate on and adjust warm ups based on why your injury occurred. Book in with us today to make sure your warm up has everything you need!
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