Article also featured on DC Alumni Sports.com
For some of you, it’s obvious - warm-up 30 minutes before your game and cool down 10-15 minutes after. For most of you, there are numerous excuses to skip it. I’m willing to bet most of you may not know how this idea and recommendation came about.
I remember how easy it was to warm up when I was in my teens and early twenties. I would stretch for about 5 minutes, jog for about 2 minutes and I was good to battle for 4+ hours. I think you all can relate to how easy it truly was. As I got older, I was painfully sore and stiff the day after. I pushed my warm-ups to 30 minutes and neglected to cool down because my busy life couldn’t afford it. The result was good but I was only to sustain this for about 2 more years. Now, it has come down to the old fashioned recommendation in order to get my body functional for the next day.
Here’s the truth about the warm up. As we get older, the stress hormone cortisol builds up. It’s the same hormone that causes you to rise to the occasion; unfortunately it is also a catabolic or hormone that breaks muscles and tendons down if sustained for a long time. The end result is more scar tissue - otherwise known as collagen. Collagen is tough to break down.
Back to cortisol: so you can see this elevated level could be a never-ending vicious cycle for those of you who are working at a stressful job. Over long periods of time it will also decrease your heart’s efficiency (general wear-and-tear). So what does this mean for you? It means that blood and proper nutrients don’t go to the right places for muscle repair and healing. The worst case scenario is heart disease or cardiomyopathies.
What does the warm up do? Well it’s meant to level out all this stress to your body and gradually build it up so it can run at optimal performance. The cool down is meant to do the same - gradually easing yourself back to resting form. If you choose not to cool down, you may have blood pooling. Blood Pooling? It’s when the blood from your muscles doesn’t return to circulation and can damage your veins and arteries. In the end, blood pooling can cause blood clots. What’s that mean? You could give yourself a nice lung/brain stroke and/or heart-attack. Enough said.
Solution:
What’s my pregame warm up? I usually start my warm at home by foam rolling. This is a cheap but great piece of equipment that helps roll out knots and the scar tissue built up in your body (please see my foam roll link Here). When I get to the field, I start off with a 5 minute jog for about 300-400 yards. I focus on form and full stride with heel to toe action upon foot contact. I choose to run first before stretching so I can start my circulatory system and get the right body parts warmed up. I then go through some twisting, side to side jumps, quick cuts to get my knees and ligaments more flexible and sturdy. I end up stretching the most common tight muscles: the neck, chest, the upper back, calves, hip flexors, and internal rotators of the hips.
The cool down is pretty much the same, except I don’t do any of the cutting or jumps. I just do a light jog and stretch of the same muscles I listed above. If you need some ideas visit my website. Everyone is free to have their own methods of going about their warm up and cool-down. The main premise is to just do it.
Thanks and remember to live in the way of the warrior!
Justin C Lin MSPT, CSCS
Justin is a featured columnist for DCAS’ “Weekend Warrior,” a practicing physical therapist in the DC metro area and founder of Wellness Revolution 101. If you wish to learn more, please visit his site and read his biography.