Warm Up Properly

“Go Warm Up First.”

Everyone’s been told to warm up before activity or sports. But how do you do it properly? Remember this acronym: RAMPS

RAMPS: Raise, Activate, Mobilize, Potentiate, Sweat

1. RAISE

Some physical activities require more intensity than others but all physical activity involves raising your effort intensity from rest. So do this SLOWLY.

THE GOAL: Raise your body temperature and heart rate gradually

You are not supposed to cold start your car engine. It’s the same with your heart and muscles. Start slowly and raise your heart rate and muscle temperature by doing light aerobic exercises like jogging, skipping or repetitive body weight exercises like squating and lunging. You know your heart rate and body temp is raised when you start sweating lightly.

2. ACTIVATE

Every physical activity requires the right group of muscles to be used at the right time with the right force.

THE GOAL: Activate the right muscles

Activation is about connection. It’s getting your brain to connect to your muscles quickly and efficiently so that they can be used fully in the upcoming activity. This takes a little knowledge of what muscles your physical activity requires. I recommend asking a movement specialist like a physio or chiro to help you understand the physical demands of your activity. Then do some activations work.

3. MOBILIZE

Joints need to be lubricated to function optimally. Going through your full range of motion will help you lubricate the joint and minimize the physical impact they will undergo during activity.

THE GOAL: Mobilize your joints to their full range of motion

Notice I did not say stretch. Do NOT statically stretch before activity. It’s been shown to decrease muscle power output if done prior to activity. Instead, do dynamic mobilization, or in other words, take your joint to end range and back slowly and progressively. Some key areas you should dynamically mobilize is back, hip, knee and shoulder.

4. POTENTIATE

Your brain needs to warm up too. Do this by getting your brain to use the right movement patterns for the upcoming activity.

THE GOAL: Potentiate and prime the right movement patterns

Do specific body weight movements required of your physical activity making sure your use the right movement patterns. If you are about to run, warm up with a light jog. If you are doing weight lifting, warm up by doing body-weight movements similar to your work out. Tennis? Light shadow swings and footwork drills. Golf? Swings at quarter speed to half speed from half to full backswings.

5. SWEAT

Sweating is a physiological process that indicates your body is working harder than before. A light sweat is then a sign your body is warmed up and ready.

THE GOAL: Sweat lightly to be physiologically ready

Doing 1-4 should get you to a light sweat. If not, repeat any of the steps until you do.

Sample Warm Up Program

Here is a good sample warm up routine to follow.  It should take roughly 5-10 minutes.  Use a line to do the warm up (ie baseline of tennis court, 1st to 2nd base on softball diamond, etc). Go back and forth on this line twice for each exercise.

High Knees
Bring your knee to your waist level. Can do this slowly or in a running motion.
Butt Kicks
Bring your heel up to your butt. Can do this slowly or in a running motion.
Toe Touches
Bring your leg up and try to touch your toes with your opposite hand. It is ok if you can’t touch your toes (you may need to work on your hamstring length if you can’t).
Walking Lunges
Make sure your weight distribution is 50-50 between the legs and both knees are at 90 degrees. If you have knee pain during this, you will want to skip this.
Side shuffles
Shuffle side to side along the line
Crossovers
Shuffle side to side along the line while crossing over the feet
Side lunges
Lunge towards the side alone the line
Inchworm*
Hands and feet on ground, walk your feet towards your hands until you can’t go any further, then walk your hands back out. Repeat until end of the line.

*optional (especially if you have a back injury)

If you have any questions, feel free to contact us!

Your friendly physiotherapist,
Manni Wong