Going back playing sports and worried about picking up an injury? Well there are a few things you can do and doing a proper warm up is one of them.

What makes a good warm up?

Does your warm up RAMP you up for your sport? If a warm up contains 4 of the following it is a good warm up:

  • Raise – Increase muscle temperature, core temperature, blood flow, muscle elasticity and neural activation.
  • Activate – Engage the muscles in preparation for the upcoming session
  • Mobilise – Focus on movement patterns which will be used during the game.
  • Potentiate – Gradually increasing the stress on the body in preparation for the upcoming competition/session.

Fortunately, the GAA have a number of evidenced based warm ups designed to reduce the risk of injury through these above principles:

GAA 15 Warm Up: https://learning.gaa.ie/sites/default/files/GAA-15-Warm-Up.pdf

Activate GAA Warm Up: https://ulster.gaa.ie/wp-content/uploads/2018/10/Long-guide-amended.pdf

The warm ups are based on solid medical research and, if performed regularly with proper technique, can reduce non-contact leg injuries by up to 50%.

If you are carrying a niggle and want to get it sorted, book in with us for an appointment.