Warm-Ups have been longstanding practices of individuals and groups preparing for activity. Whether recreationally or professionally, it has been known for its utility in preparing the body physically and the mind mentally.
Traditional strategies have focused around a series of movements and gradually increasing intensities, both general and specific to the demands of the activity to be undertaken. Often exemplified through a flow across gentle stretching, light jogging and low-level practice of the sport/skill itself, like the passing of a ball on the field or a light cycle in the gym.
Let’s examine current well-established warmup models, and their components.
‘’RAMP Method’’
The RAMP warmup protocol consists of the following (1, 2):
- Raise – elevate body temperature, heart rate and lubricate the joints
- Activate – contract key muscle groups
- Mobilise – open joints and lengthen muscle tissue in a dynamic fashion
- Potentiate – increase movement intensity and movement specificity to switch on the nervous system
Raising body temperature through activities like aforementioned light cycling, serves to kickstart mechanisms of improving muscle temperature, enhancing energy availability and force development ability preceding performance (3).
Activating key muscle groups can take place through bodyweight, or equipment facilitated movements. Examples such as lunging, squatting, mini-band walks and dumbbell rotator cuff to name a few; beginning to connect the mind to the muscle. Importantly, one could nudge into the sensation of a light muscular pump, without performing to exhaustion as to preserve energy leading into the main workout.
Mobilising can be pictured as taking a joint through its full range of motion. Whether lying, seated, kneeling or standing, mobilising the joint is of significant value to generate lubrication, thereby reducing feelings of stiffness. Motion is lotion. Mobilising can also present an opportunity to ‘check-in’ with your body, addressing where one side, or one region may need a little extra time to warm up.
Potentiation can simply be thought of as preparing the body for higher intensity actions, that replicate more specific demands of the sport, event or upcoming movements in the gym. For example, in the minutes prior to starting a football game, one may perform a few short accelerations and decelerations, to prime the nervous system for expected actions in game.
The above framework, in order of execution as listed, serves as a great template for structuring a warmup. The following strategies below are just a few ways in which REMEDY customises your warmup experience further. Bespoke to you, and your goals.
Where can we add more value / What are we missing?
Warmups should not only be effective, but also efficient. Spending at least 5 minutes in each of the above areas, collectively forms 20 minutes of physical preparation work. Across a week of 3-4 workouts or classes, this equates to a little over 60 minutes of opportunity.
Opportunity to optimise the management of injury risk, reduce stiffness, reduce pain, learn new skills and train physical qualities you may be missing in your main workouts.
Within each 5 minute block you can micro-dose exercises, such as those that alleviate pain before beginning your training. A single bout of 5x45s isometric action for the knee, has been shown to demonstrate an analgesic effect, for individuals experiencing knee tendon pain (4). This, in addition to other carefully placed and coached exercises, can help manage pain, whilst contributing to enhancing the rehab process, alongside training.
Neuromuscular electrical stimulation (NMES) units can also be introduced into warmups during this time. To enhance muscle recruitment, NMES units can be put in place to superimpose contractions during simple treadmill walking, cycling and bodyweight squats, without causing significant muscle soreness, whilst maximising the activation of lower limb muscle during the warmup.
Plyometric training as it is known, also often only takes place during a workout or sport, in activities such as running, changing direction and jumping. Introducing short blocks of plyometric actions into the warmup (both lower body and upper body variations), can not only help prime the muscles for explosive activity, but continue to benefit tendon health further, and manage health markers such as improved bone density; particularly as we age (5).
Further current practices often seen televised across the athlete space, see professionals undertaking pre-game visualisation, watching opponents film or even applying modalities like heat and vibration to specific areas of the body as part of the warmup too.
Here at REMEDY, we stay ahead of the curve, offering warmup solutions spanning the latest equipment and protocols.
For a comprehensive and periodised approach to warming up and maximising your time in the gym, on the field or at-home, visit our performance services page to learn about how we can work together with you on this.
Vetrovsky T., Steffl M., Stastny P., and Tufano J.J. (2019) The Efficacy and Safety of Lower-Limb Plyometric Training in Older Adults: A Systematic Review.
Jeffreys, I. (2007). Warm-up revisited: The ramp method of optimizing performance preparation.
Jeffreys, I. (2017). RAMP warm-ups: more than simply short-term preparation.
McGowan C.J., Pyne D.B., Thompson K.G. and Rattray B. (2015) Warm-Up strategies for sport and exercise: mechanisms and applications.
Rio E., Kidgell D., Purdam C., Gaida J., Moseley G.L., Pearce A.J. and Cook J. (2015) Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy.