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Maximizing Performance and Preventing Injuries
May 26, 2023
Warm-up exercises are an essential part of any physical activity or workout routine. They prepare the body for intense movements, increase flexibility, and reduce the risk of injury. Two common warm-up techniques used by athletes and fitness enthusiasts are dynamic warm-up and static stretching. While both serve the purpose of priming the body for exercise, they differ significantly in their approaches and benefits.
Dynamic Warm-up
Dynamic warm-up involves performing active movements that simulate the motions of the upcoming activity or sport. This technique offers several advantages:
- Enhanced Performance: Research has shown that dynamic warm-up routines can improve muscular power, speed, agility, and balance, resulting in enhanced overall performance (Chaouachi et al., 2008). By activating the muscles and increasing body temperature, dynamic warm-up primes the body for the demands of the activity, enabling athletes to perform at their best.
- Increased Flexibility: Dynamic warm-up exercises contribute to improved muscle and joint flexibility. This increased range of motion is particularly beneficial for activities that require high levels of flexibility, such as gymnastics or martial arts (Faigenbaum et al., 2006). By improving flexibility, athletes can execute movements more efficiently and with reduced strain on their bodies.
- Injury Prevention: Dynamic warm-up plays a crucial role in injury prevention. By activating the muscles, increasing blood flow, and promoting improved muscle elasticity, this warm-up method helps reduce the risk of musculoskeletal injuries (McCrary et al., 2015). Properly prepared muscles and joints are less susceptible to strains, sprains, and other injuries during physical activity.
Static Stretching
Static stretching involves holding a stretch position for an extended duration, typically between 15 and 60 seconds. Here are the benefits of incorporating static stretching into your routine:
- Improved Flexibility: Regular static stretching exercises can enhance muscle and joint flexibility, leading to increased range of motion. This increased flexibility is advantageous for activities that involve sustained stretching, such as dance or yoga (Peck et al., 2014). Improved flexibility enables athletes to perform movements with better form, precision, and reduced risk of overstretching.
- Injury Prevention: By increasing muscle flexibility and joint mobility, static stretching plays a vital role in injury prevention. This technique can reduce the risk of musculoskeletal injuries, especially in activities involving repetitive or forceful movements (Behm & Chaouachi, 2011). Flexible muscles and tendons can better withstand stress and strain, minimizing the likelihood of strains, tears, and related injuries.
- Muscle Recovery: Static stretching after exercise has been shown to aid in muscle recovery. By increasing blood flow to the muscles and facilitating the removal of metabolic waste products, post-workout static stretching can help alleviate muscle soreness and promote faster recovery (Herbert et al., 2011). This can allow athletes to bounce back more quickly and resume training or competing at their optimal level.
Conclusion
Dynamic warm-up and static stretching are valuable components of any physical activity or sports routine. Both techniques offer unique benefits that can improve performance and reduce the risk of injuries. Dynamic warm-up prepares the body for action by enhancing performance, increasing flexibility, and preventing injuries. Static stretching, on the other hand, promotes flexibility, injury prevention, and aids in muscle recovery. By incorporating these techniques into your training regimen, you can maximize your potential, stay injury-free, and enjoy the rewards of an active lifestyle.
Remember, it is essential to tailor your warm-up and stretching routines to your specific needs, sport, and individual preferences. Consult with a qualified fitness professional or sports coach to design a warm-up and stretching protocol that best suits your goals and requirements.
References:
- Chaouachi, A., Chamari, K., Wong del, P., et al. (2008). Stretch and sprint training reduces stretch-induced sprint performance deficits in 13- to 15-year-old youth. European Journal of Applied Physiology, 104(3), 515-522.
- Faigenbaum, A. D., McFarland, J. E., Schwerdtman, J. A., et al. (2006). Dynamic warm-up protocols, with and without a weighted vest, and fitness performance in high school female athletes. Journal of Athletic Training, 41(4), 357-363.
- McCrary, J. M., Ackermann, B. J., & Halaki, M. (2015). A systematic review of the effects of upper body warm-up on performance and injury. British Journal of Sports Medicine, 49(14), 935-942.
- Peck, E., Chomko, G., Gaz, D. V., & Farrell, A. M. (2014). The effects of stretching on performance. Current Sports Medicine Reports, 13(3), 179-185.
- Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology, 111(11), 2633-2651.
- Herbert, R. D., de Noronha, M., & Kamper, S. J. (2011). Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews, (7), CD004577.
Blake Cocking
Workers Compensation Specialist ‑ Team Leader East (AEP, ESSAM)
Exercise Rehabilitation Services ‑ WA
The human body is designed to move in a three-dimensional plane divided into the following segments: Sagittal Plane: Cuts the body into left and right halves. Forward and backward movements. Frontal Plane: Cuts the body into front and back halves. Side to side movements. Transverse Plane: Cuts the body into top and bottom halves. Twisting/rotational movements. Too often we get caught training mostly in a sagittal plane, think running, squats, bicep curls etc. While these are all good exercises, in day-to-day life we don’t only move along a sagittal plane. What happens when you need to quickly get out of the way of the e-scooter flying towards you on the foot path or make a quick sidestep to avoid a pothole – these movements are along the frontal plane. While movements such as turning to check your blind spot while driving or turning to talk to the person next to us are in the transverse plane. When it comes to injury prevention and movement efficiency it is important to incorporate exercises from all planes of movement into training programs. Sagittal If a line ran down the middle of the body splitting it from left to right, movements parallel to this line are within the sagittal plane of movement. The sagittal plane is the most common plane of movement and is trained overwhelming more than the frontal and transverse planes of movement. Movements/exercises considered to be in the sagittal plane include running, squats, deadlifts and bicep curls. Now while all these exercises are good, with the way our lives having evolved into many desk sitting roles, driving from place to place etc, to then go to the gym and focus heavily on movements that are predominantly up – down, and forwards – backwards we can end up reinforcing these pathways and becoming somewhat robotic, heavily limiting our natural movements. Frontal If a line ran down the middle of the body splitting it into front and back, movements parallel to this line would be within the frontal plane of movement – essentially any movement that involves moving away from or towards the midline. Often neglected in strength programs, frontal plane exercises include Cossack squats, lateral lunges, and side raises. Transverse If a line split the body in half separating it into top and bottom with the pelvis being the point of division, any movement parallel to this line would be considered to be in the transverse plane of movement. Movement along/through a transverse plane is generally more rotational such as a Russian twist or trunk twist. By focussing largely on sagittal plane movements, we are risking developing muscle imbalances, limited mobility and uncoordinated movements in the neglected planes. Our body is designed to move on a 3-dimensional plane so make sure to train in a way that will allow it to move the way it’s supposed to. Katie McGrath Injury Prevention Specialist Injury Prevention Services
Stretching and mobility exercises are indispensable components of both injury prevention and recovery strategies. Incorporating dynamic stretches before physical activity can help prepare the body for movement by increasing blood flow to muscles and enhancing joint flexibility. This dynamic warm-up routine primes the muscles and connective tissues, reducing the risk of injury during subsequent activity. Furthermore, static stretches, performed after physical activity, helps alleviate muscle tension and improve flexibility, thereby minimizing the likelihood of strains and tears. In the realm of injury recovery, stretching and mobility exercises play a crucial role in rehabilitation protocols for individuals recuperating from various musculoskeletal injuries. Following an injury, muscles can become tight and weakened due to disuse or trauma. Gentle stretching exercises aid in maintaining or restoring flexibility, preventing muscle atrophy and contractures. Additionally, targeted mobility exercises assist in restoring range of motion and functional movement patterns, allowing individuals to gradually regain strength and flexibility while reducing the risk of re-injury. Moreover, stretching and mobility exercises promote tissue healing by improving circulation to the injured area. Increased blood flow delivers essential nutrients and oxygen to damaged tissues, facilitating the repair process and reducing inflammation. By incorporating a comprehensive stretching and mobility routine into their regimen, individuals not only safeguard themselves against future injuries but also expedite their recovery journey, enabling them to return to their activities with greater resilience and confidence. Mariah Adolphus Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA
Hey, my name is Blake, and I am an Exercise Physiologist, Workers Compensation Specialist and Clinical Team Leader at Absolute Balance. I graduated from Edith Cowan University in 2015 after completed my Bachelor of Science (Exercise Science and Rehabilitation). I grew up on a farm Northeast of Perth past Gingin with my parents and two brothers, both of which are back working on the farm, which has been in our family for generations. My love for sport and interest in the human body initially prompted me to complete my Bachelors in Exercise and Sports Science, and my initial thoughts on a career were either Physiotherapy or Phys Ed Teacher. However, this quickly changed when I commenced my first Exercise Physiology unit in my Sports Science degree as it opened my eyes to exercise rehabilitation, and how important it was to individuals with injuries. Having experienced multiple injuries personally playing football (AFL), basketball and tennis, I can fully empathise with how much injuries can impact your life. Being an EP and being in a role where I can make a positive and meaningful impact on individual’s lives who have sustained an injury is extremely important to me. This doesn’t only extend to the patients I see, but also the team members I lead within Absolute Balance. I guide a team of five in the Northeast region at Absolute Balance, assisting them with their own patients and leading them to grow as Exercise Physiologists and individuals. Although it has its challenges, leadership is extremely rewarding and has helped me grow both personally and professionally. Whilst I am not at work, I am spending my time at the gym, at football training and games during February-September (or in the car travelling to and from comes with the gig of country football), spending time with my wife and our dog Otis. I spend the other half of my weekend manicuring my lawn and watching good shows and sports. Blake Cocking Workers Compensation Specialist ‑ Team Leader North East (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA
