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.