Dynamic Warm-Up - Therapeutic Associates

RUNNING INJURY PREVENTIONDynamic Warm-UpA proper warm-up routine is a vital component of any athletic participation. Competitive or recreational, thehealth and performance of participants is improved with an appropriate warm-up. The intent of this activity istwo-fold: 1) warm the body’s muscles and soft tissues for optimum performance and 2) reduce the risk of injuryfrom overloading inadequately prepared muscles.Traditional warm-up routines have incorporated primarily static stretches. These prolonged holds are designed toincrease the length and flexibility of specific muscles or muscle groups. However, recent evidence suggests thatstatic stretching prior to activity actually inhibits performance. Static stretches are still useful as part of a cooldownroutine, but doing them as part of a warm-up may actually be more detrimental than beneficial.Recent studies suggest that a ‘dynamic warm-up’ is a more useful way of preparing the body for athleticinvolvement. Dynamic stretches target the same muscle groups as static stretches but instead incorporate only1-2 second holds. The intent of these movements is to promote muscular flexibility in a way that prepares thebody to control this stretch during similar movements during the activity or sport.The series of dynamic activities below will help develop flexibility, balance, coordination, mobility, and strength.The time required should be no more than traditional static stretches and will be much more effective andfocused on preparing your body for activity. Movements should incorporate both upper and lower extremities,progress from lower to higher intensity, and incorporate all planes of movement beginning with forward tomultidirectional movements.Warm-up: A full body warm-up (i.e. brisk walking, light jogging, jump rope) of approximately five minutesshould precede the dynamic stretching series.Heel Walk/Toe Walk**Perform each activity for approximately 30 yards, 1-2x each**Heel Walk: Lift toes and step forward onto heel. Slowly lower footand toes down. Alternate legs as you walk.Toe Walk: Step forward and rise up onto your toes as you walkforward.Walking Knee TuckStanding on one leg, grab the knee of the opposite leg and pulltoward your chest until a stretch is felt in the gluts. Keep head andchest upright. Hold stretch for 1-2 seconds. Step forward and pullknee to chest with other leg. Alternate legs as you walk forward.www.therapeuticassociates.com

www.therapeuticassociates.comWalking Quadriceps PullWalking Hamstring StretchStretching Lunge (Hip Flexors)Walking Figure 4Grapevine/CariocaStanding on one leg, bend the opposite kneebringing your heel toward your bottom. Grabthe ankle and pull until a gentle stretch is feltin the front of the thigh. Hold stretch for 1-2seconds. Alternate legs as you walk forward.In a forward walking motion, kick one leg straight out in front ofyou and reach for toes with the opposite hand until a stretch is feltin the back of your thigh. Keep your back straight and roll fromheel to toe on the stance leg. Alternate legs as you walk forward.Begin with feet shoulder width apart. Stepforward with the left foot. Bend left knee,keeping the knee in line with the second toeof the foot. A gentle stretch should be felt infront of the right hip. Hold stretch for 1-2seconds. Return to standing by stepping upand forward. Repeat with right foot. Alternatelegs as you walk forward.Standing on one leg, lift the foot of the opposite leg toward themiddle of your body. Grasp the knee and foot and pull towardyour chest until a stretch is felt in the gluts. Keep head and chestupright. Hold stretch for 1-2 seconds. Alternate legs as you walkforward.Keep shoulders square, facing forward. Crossthe right leg in front of the left, then step withthe left to the side, cross right leg behind left,and then step left leg to the side. Continuethis sequence, gradually increasing quicknessbut remaining in control. Shoulders and headshould remain perpendicular to the directionof movement. Repeat in opposite direction.Did You Know:• Static stretching prior toactivity has been shown todecrease muscle strengthfor 60 minutes following thestretch• Dynamic warm up priorto activity increases coretemperature, muscletemperature, elongates themuscles, stimulates thenervous system, and helpsdecrease the chance ofinjuryPTs Are Experts In:• Injury prevention• Recognition and evaluationof athletic injuries• Treatment and rehabilitation• Education of athletesregarding their injuriesRICHLANDPHYSICAL THERAPYLeeAnn Carlson PT, Co-DirectorChristine Taylor PT, Co-Director1109 Jadwin AveRichland, WA 99352509-946-8497SOUTHRIDGEPHYSICAL THERAPYKenneth Call PT, DPT, Director4303 W 27 th Ave, Ste CKennewick, WA 99338509-783-5644WEST KENNEWICKPHYSICAL THERAPYKenneth Call PT, DPT, Director1408 N Louisiana St, Ste 104-AKennewick, WA 99336509-783-1962