The perfect warm-up

If you’re constantly injuring yourself, feel like you’re not performing to your fullest potential at the gym or simply want to know how to do the perfect warm-up, try dynamic stretching.

Whether you’re a keen runner, a regular gym junkie or an avid spinner, you should be doing dynamic stretching before your session to warm up the muscles and prepare them efficiently for the exercise you’re about to do. ‘It consists of repetitive movements starting small and building to larger amplitudes,’ explains physiotherapist Lucy Macdonald (octopusclinic.com). ‘This ensures that the musculoskeletal system is fully prepared for exercise, thereby reducing your risk of injury and ensuring optimum performance.’

‘Dynamic stretching increases the blood supply to the muscles, joints and soft tissues, increasing lubrication of joints, making the soft tissues more elastic and increasing the ability of the muscles to contract swiftly on demand,’ adds Lucy. Not only should you make sure you dedicate some time to dynamic stretching before intense exercise, but you should also always avoid static stretching pre-workout. ‘Static stretching can actually raise the threshold at which the muscles contract and therefore slow down muscle response,’ says Lucy. ‘Its best done after working to improve recovery.’

Dynamic stretching for runners
If you’re sprinting or trail running, Lucy recommends the following dynamic stretches. Start all dynamic stretches slowly with small movements, only increasing the movement and speed in small increments and stay well within your comfort zone.

1. Walk on the spot or forwards lifting the knees up towards your chest.
2. Walk on the spot or forwards taking the heels to the bum.
3. Stand on one leg and swing the other leg forwards and backwards, keeping a slight bend in the knee and keeping your back straight.
4. Swing your arms to the left and right, twisting at the upper back and keeping your lower back still.
5. Side step to the left and right, building speed up slowly.

Did you know a foam roller can seriously help you with your cool-down post workout. Find out more here.