The Importance of a Proper Warm-Up | Athletic Therapy Victoria BC

By Julia Cole, CAT(C) – Proactive Therapy | Athletic Therapy in Victoria, BC

Whether you're heading out for a run, stepping onto the soccer field, or preparing for a strength training session, spending just 10–15 minutes warming up can have a significant impact on how you perform and how your body feels afterward.

Yet one of the most common things I see is people skipping their warm-up altogether—or doing a few quick stretches and calling it good.

A proper warm-up is much more than stretching. It's about gradually preparing your muscles, joints, nervous system, and cardiovascular system for the activity ahead.

Why Warm Up?

A well-designed warm-up helps your body transition from rest to movement.

Research has shown that an effective warm-up can:

• Improve athletic performance

• Increase muscle temperature and blood flow

• Enhance joint mobility

• Improve neuromuscular control and coordination

• Increase power and sprint performance

• Improve movement quality

• Reduce the risk of certain injuries when combined with sport-specific programs

Perhaps most importantly, it allows you to move more efficiently once your workout or sport begins.

What Should a Proper Warm-Up Include?

The best warm-ups aren't random. They should prepare you for the specific demands of the activity you're about to perform.

1. Raise Your Heart Rate

Start with 3–5 minutes of light aerobic activity.

Examples include:

• brisk walking

• cycling

• light jogging

• skipping

This increases blood flow, raises muscle temperature, and begins preparing your cardiovascular system for exercise.

2. Improve Mobility

Next, focus on the joints that need adequate movement for your activity.

For runners and soccer players, I commonly focus on:

• ankles

• hips

• thoracic spine

Dynamic mobility drills are generally preferred over long static stretching before exercise because they improve movement without temporarily reducing maximal force production.

Examples include:

• Hip CARs

• World's Greatest Stretch

• Walking lunges with rotation

• Knee-over-toe ankle mobility

• Hip openers

The goal isn't to become more flexible in five minutes—it's to move through the range of motion you'll need during your workout.

3. Activate Key Muscle Groups

Once you've improved mobility, it's time to "wake up" the muscles you'll rely on.

For many of my running and soccer clients, that means activating:

• gluteus maximus

• gluteus medius

• deep core

• calf complex

Some of my favourite activation exercises include:

• Supine band march

• Side plank clam

• Side plank with leg lift

• Glute bridge

• Monster walks

These exercises aren't designed to fatigue you—they're designed to improve movement quality and prepare your nervous system for what's coming next.

4. Rehearse the Movement

The final stage of your warm-up should closely resemble the activity you're about to perform.

Examples include:

Before strength training

• bodyweight squats

• hip hinges

• lunges

• progressively heavier warm-up sets

Before running

• marching

• skipping

• A-skips

• butt kicks

• gradual accelerations

Before soccer

• cutting drills

• change of direction

• short sprints

• jumping

• ball work

This prepares both your body and your brain for the movement patterns you'll soon be performing at higher intensity.

What About Static Stretching?

For years we were told to stretch every muscle before exercising.

Current evidence tells a more nuanced story.

Long-duration static stretching immediately before explosive activities can temporarily reduce maximal strength and power. That doesn't mean stretching is bad—it simply means it may not be the best choice immediately before running, sprinting, jumping, or lifting heavy weights.

Static stretching can still be useful if you have a specific mobility limitation or after exercise as part of your overall flexibility routine.

For most people, dynamic mobility is a better choice before activity.

Does Warming Up Actually Prevent Injuries?

No warm-up can completely eliminate the risk of injury.

However, structured warm-up programs that combine strength, balance, plyometrics, and movement control have been shown to reduce injuries in many athletic populations.

For example, programs such as FIFA 11+ have consistently demonstrated reductions in lower-extremity injuries, particularly in soccer players.

The key isn't simply "warming up."

It's warming up with purpose.

How Long Should a Warm-Up Be?

For most workouts:

10–15 minutes is enough.

If you're preparing for:

• heavy lifting

• sprinting

• competitive sport

• long runs

you may benefit from a slightly longer progression.

Remember, a warm-up should leave you feeling prepared—not exhausted.

A Warm-Up Is an Investment

It's easy to skip a warm-up when you're short on time.

But those 10 minutes can improve movement quality, help you perform better, and prepare your body for the demands of training.

Think of it as an investment in your performance—not time taken away from your workout.

If you're dealing with recurring pain during running, strength training, or sport, your warm-up may need to be more individualized. An Athletic Therapist can help identify mobility restrictions, strength deficits, or movement patterns that should be addressed before you begin training.

If you're looking for Athletic Therapy in Victoria, BC, I'd be happy to help you build a warm-up that's tailored to your goals, whether that's running your first 10K, getting back on the soccer field, or lifting pain-free.

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