Stretching and Warming up Prior to Workout Helps to Prevent Injury

Why Stretching is Important for Gym Lovers?

Stretching your muscles before exercising is proven to prevent injuries by releasing any tension that may be present throughout the day. Muscles that haven’t been used for some time, for example, because you sit at your desk all day on a busy Monday, tend to be tight, which is why it is important to warm up before work. Combine this with the cold weather of winter, and you have muscles which are more prone to being injured. This is why it is important to stretch them out once you finish your workday. This will allow them to be flexible enough for any other activities you may want to do.

How to do the stretching and warming up properly?

Your warm-up should last between 10 and 20 minutes, and should be completed 20 minutes prior to your activity. It’s important to do it right, because if you work out without warming up, your body could be put under unnecessary pressure. If your warm-up isn’t completed within about 20 minutes of your exercise routine, then there is no point in doing one at all. When you start exercising 40 minutes after a warm-up, you should do it again.

Warming up is important!

Stretching and warming up
It prepares us for activity and favours injury prevention. But not only running or other cardiovascular exercises are suitable for getting warm: stretching, dynamic movements like jumping or dancing, and even simple self-massage (whack your thighs and rub them vigorously) can also help you get warm. Because we’re humans we don’t always remember to warm up properly before sports activities. It’s important not to start training right away, but instead increase the intensity over time. The last thing you want while playing football (or any sport) is to twist an ankle – which probably wouldn’t happen if you’d warmed up enough, don’t you think?

Here is an example of a dynamic warm up:

  • 2-3 minutes of jump rope
  • 50 jumping jacks
  • 20 body weight squats
  • 5 lunges
  • 10-20 push-ups (scale based on your level of fitness)
  • 5 minutes walking/elliptical/biking

Cool down your body after workout

After exercising, your body needs time to cool down. It’s best to do this gradually over about 10 minutes. A proper cool down helps prevent stiffness and soreness caused by vibrations or extended use of muscles.

Your workout or activity should be followed by dynamic stretching for a warm down. This helps to gradually lower body temperature, heart rate, and breathing rate following exercise or activity. When one exercises their blood flow increases which increases heat in the body. By using these stretches to slowly pull your leg muscles back toward the spine, you help prevent muscle stiffening. When you bend your leg too long, this can happen. By doing this you will notice an easing of discomfort after your work-out is over, thanks to your improved flexibility! All energy channels in the body will be reduced, which leads to increased circulation.

How Madison Clinic at North York can help you with Injuries from Exercise?

Injuries from exercise are no joke. Not only does pain physically hinder you from doing the things you enjoy, but injuries can lead to psychological problems, as well! If you have an injury or chronic muscle or joint pain, from a workout, you should consider getting  treatment from the chiropractor.

Here at the North York Madison Sports Injury Clinic we want to provide you with the best chiropractic care possible in North York. We offer many services, from chiropractic adjustments, orthotics consultations, RMT, Physiotherapy, Kinesiology and Naturopathy. Make an appointment today!

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