How to do Warm-Ups

We’re committed to helping our patients avoid sports injuries at Mercer-Ocean Podiatry. Many strains in the muscles and tendons can be prevented by warm-ups and stretching, but people may not understand how to do these in a safe, effective manner.


The tendons are slow to heal because they lack their own blood supply. A warm-up is meant to make muscles and tendons more limber by getting more blood flowing into the area. For this reason, it is counterproductive and dangerous to stretch a limb before it has been warmed-up. Static stretches, in which a person holds a pose, should be saved for the cool-down.


A good warm-up should last for about five minutes and include dynamic stretches, which are those which keep the body in motion. Part of yoga’s popularity derives from its use of dynamic stretches. Leg-swings, butt-kicks, and running in place are other means of increasing blood flow to the lower extremities. It is also recommended that people do toe-touches as a fluid motion. Work-outs should last for at least twenty minutes, and the cool-down should also take about five minutes.


Dr. Frank Killian runs Mercer-Ocean Podiatry. For the location at 2103 Whitehorse Mercerville Road, Hamilton Township, New Jersey, 08619, call 609-585-3200. For the location at 202 Rte 37 W, Suite 4, Toms River, New Jersey, 08755, call 732-557-4266. Visit New Jersey Foot.


 

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