My Account
A Warkworth physiotherapist, Alex Dougall, has underlined the importance of properly warming up before playing sport.
She says a two-minute jog and some stretches are not enough to avoid injury and ensure good performance. Her recommendation is that warm-ups, prior to training and games, should take a minimum of 20 to 30 minutes.
“Every warm-up should be gradual, so start slow and finish at full intensity with your heart rate high,” Dougall says.
She recommends splitting the warm-up into three stages:
Start with 10 minutes of jogging and light exercises, which mimic game movements. It is important to keep moving while stretching – holding the same position for 30 seconds is not ideal.
The second stage should be between five and eight minutes involving more explosive movements such as jumping.
The third stage involves game drills where the player reaches 100 per cent intensity.
“Muscles are like elastic bands, which means they contract when we haven’t been active so they need to be stretched.
“By warming up with intensity, you also get more oxygen to your muscles because your heart rate increases and this should result in improved performance.”
Alex says age is a factor that must also be considered when preparing.
“Older people, particularly those over 40, need to stretch for longer and more gradually because their muscles are more restricted on movement and can strain easier.
“This is crucial because it also takes a lot longer for older muscles to recover if they get damaged.”
She says warm-ups should be more gradual in cold weather, again to give muscles time to stretch.
“When you’re cold, your blood will move to your main organs so you know you are completely warmed up when your feet and hands feel warm.
“In the cold, it’s good to wear full body clothing and slowly remove layers as you increase the intensity of your exercise.
“Even if you’re on the sideline of a match, it’s important to keep stretching in case you are substituted on. You need to conserve energy for playing so you should be doing a warm-up on the sidelines at between 50 and 60 per cent intensity.”
Cooling down after the game is also an important part of the cycle to avoid feeling faint due to the rate at which blood returns to the heart and because of the lactic acid build up that causes muscles to feel sore.
“A cool down only needs to be between five and 10 minutes with a light jog, and then some static stretches on the muscles you’ve been using.”
If, despite warming up correctly, you do suffer an injury, Alex recommends following the PRICE procedure of protection, rest, ice, compression and elevation.
For players and coaches who are seeking information on injury prevention and management, visit accsportsmart.co.nz
