Why warming up is important (and cooling down) in sport

Warming up is crucial for athletes mentally and physically preparing for training sessions and competitions. It helps increase body temperature, stimulate the neuromuscular system, and meet the demands of the game¹.

In the past, the focus of warming up was on raising body temperature and loosening muscles to prevent injuries². However, recent research has shed light on the additional benefits of warming up. This article will teach the science behind the warm-up and how a well-designed warm-up can elevate your game.

The importance of warming up in sports

1) Warm-up can enhance performance

A study published in Frontiers in Sports and Active Living highlights that specific warm-up methods can significantly improve performance.

Dynamic stretches that mimic the movements of your sport and eccentric exercises that focus on lengthening muscles under tension can prime your body for peak performance.

2) Injury prevention

It’s essential to warm up before exercising, as cold muscles are tight and stiff, increasing the risk of strains and tears. A warm-up helps increase blood flow, loosen muscles, and improve their elasticity, making them more flexible and resilient.

However, many hockey players at our academy have been experiencing pain unrelated to any injury. Common complaints athletes develop after the training sessions are:

1. Dull aching pain in thighs.
2. Generalised body pain.
3. Pain in the ankle, both inside and outside.
4. Pain knee.
5. Calf muscle pain.

I found that they neglected to cool down after their games. This is because they were unaware of the importance of warm-up and its effects on the body.

It’s important to remember that muscle soreness can still occur even with proper warm-up and cool-down. Therefore, knowing how to manage muscle soreness after a workout is crucial.

3) After warm-up, it improves mental focus

A good warm-up routine can help you mentally transition from rest to activity. It allows you to focus on your movements and prepare for the physical challenge.

What should your ideal warm-up look like?

Here are some key takeaways:

• Light Aerobic Exercise: Jogging, light cycling, or jumping jacks can increase blood flow and heart rate.
• Dynamic Stretches: These stretches mimic the movements of your sport and help prepare your muscles for action.
• Sport-Specific Drills: Include drills that resemble the movements you’ll perform during your activity.
• Listen to Your Body: Don’t push yourself too hard during the warm-up. The goal is to prepare, not exhaust yourself.

How warming up prepares your body to take on the stress of a game

When we are at the peak of the game or simply when we are running, you would have observed that our bodies feel excited and energetic. Our bodies get warm, and we sweat heavily. Here are the bullet points of what goes on in our bodies.  

• Our rate of breathing increases.
• Increase in the heartbeat.
• The temperature of the body increases.
• Sweating increases.

All of this is to meet the increased oxygen demand by our muscles and body. When we run, our muscles have to work harder, and their oxygen demand rises manifold. To meet this demand, the heartbeat increases to pump blood to muscle through our capillary system.  

As more oxygen is consumed, our rate of respiration increases, pumping in more oxygen inside the body. Increased blood flow to the body increases the body temperature, which results in more sweating. So, this is how our body responds when running or playing any outdoor sports. This will explain why warming up and cooling down are so important before and after sports.  

Before we start playing, our body is in a state of rest. How heart rate, breathing rate, and everything we discussed above are normal and in the state of rest.

By warm-up, we are preparing our bodies for the state of the peak of sports. We are gradually increasing the rate of breathing and the rate of heartbeat. It is a step-by-step process that warms the body up.  

What happens if an individual ignores warming up and cooling down for workout?

By not doing the warm-up activity, we are putting a sudden load on our cardiovascular system. If the sudden surge in oxygen demand by our muscles is unmet, it may result in muscle soreness and dull, aching pain. Although there is no research evidence to support the fact that warm-up can entirely prevent all muscle pain, it can surely minimise it.  

Importance of cooling down

We know why warming up is essential, but what about cooling down? Cooling down is just the reverse of warming up. We have to do it gradually to bring the body back to a state of rest from the peak of sports. A step-by-step process of cooling down prepares our body for the next day.

Conclusion

It is highly recommended that you know why warming up is essential before performing a warmup and cooling down as suggested. Instead, a severe athlete should make it a ritual.

It takes nothing for 10 minutes of warm-up before commencing your sports and 10 minutes of cooling down; instead, it can prevent many kinds of body pain and aches that otherwise would have hindered your performance.  

Keep Reading: 4 Tips for Faster Muscle Recovery After Workout

Sunit. S. Ekka

Dr Sunit Sanjay Ekka is a physiotherapist in practice for the last 15 years. He has done his BPT from one of the premium Central Government physiotherapy colleges, ie, SVNIRTAR. The patient is his best teacher and whatever he gets to learn he loves to share it on his Youtube channel and blog.