Warm ups

Warm up has generally been viewed as an important part of an exercise/sport session, but it's what the warm-up consists of that counts. A quick 5 minutes of static stretching is potentially going to do you more harm than good!

Strength and conditioning specialist Nick Grantham, in Sports Injury Bulletin Feb 2007, listed what he viewed as the essential components of warm-up.

These are:

Duration of 5-20 mins

Sport specific, dynamic, focussed activity

Use the foam roller to target problem areas

Mobility and dynamic flexibility work focussing on the muscle groups and movement patterns to be performed in the sport/activity.

Begin at low intensity and gradually buil to high intensity.

Incorporate balance and proprioception drills to ensure that the sensory receptors are ready.

Remember if the activity is not running based you don't need a running based warm-up!