A proper warm-up routine is very important to the health and performance of any athlete, professional or recreational. If the body is not adequately prepared for the demands of the upcoming sport or activity, injury is more likely to occur. For the body to perform to the peak of its ability, you need to properly prepare and warm up your muscles.
Static Stretching
Static stretching was the preferred method to warm-up, and it’s still used to a large extent. Static stretches are performed with a prolonged hold and are used to increase the length and the flexibility of a specific muscle. Research has found that static stretching may decrease the contractibility of a muscle and may decrease strength in the stretched muscle group. Static stretching still has its place, and is still an important aspect of an athlete’s overall health. Static stretches may help to reduce injury by maximizing flexibility and improving biomechanics. However, static stretching is best to be done at the end of a workout or activity.
Dynamic Stretching
More and more warm-up programs now are utilizing a dynamic approach, involving movement. Dynamic warm-up focuses on the neuromuscular system of the muscle complex. Dynamic activities have a dampening effect on the structures in the muscles that measure muscle tension.1 These structures are likely to over react if not appropriately conditioned and prepared for the activity. Dynamic warm-ups can increase muscular flexibility for the short-term through the neuromuscular system, potentially reduce injury though decreasing reflexive muscle contractions and allow the muscle to produce more strength and power.
Recent research on the effect of dynamic warm-ups, specifically for soccer activities, have found that dynamic warm-up can enhance performance in such areas as sprinting, dribbling with cutting, kick power through increased hip range of motion, and kick velocity, while static stretching was found to be detrimental to the performance of these same activities.1
Dynamic activities are ideal components for pre-activity and sport warm-up and before you start any sport or activity it is important to dynamically warm up the specific muscle groups that will be involved during the sport or activity. Static stretching still has a place but should be done at the end of the activity as part of your cool down.
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