Blog 1: Level Up Your Warm Ups
Part 1: Why Warming Up Isn't Just Wasting Time (What Actually Happens in Your Body)
Look, I get it. You show up to practice or a game, and you just want to GET GOING. Standing around doing jumping jacks and stretches feels like you're wasting precious playing time, right?
But here's the truth bomb: skipping your warm-up is like trying to drive your car in the middle of winter without letting the engine warm up first. Sure, it'll move... but it's not going to perform well, and you might cause some damage.
As your Oakville chiropractor who has been an athlete all my life and works with athletes every single day, I'm here to tell you why warming up is actually your SECRET WEAPON for playing better and staying healthy.
What Actually Happens When You Warm Up?
Think of your body like your phone. When it's cold, it's slow, glitchy, and doesn't work as well. When it's warmed up? Everything runs smooth and fast!
Here's the cool science:
Your Muscles Wake Up:
- Cold muscles are stiff and slow (like cold taffy—hard to stretch and break easily)
- Warm muscles are flexible and powerful (like warm taffy—stretchy and strong)
- Warming up literally increases the temperature in your muscles by a few degrees
- This makes them contract faster and more efficiently
Your Blood Starts Flowing:
- Your heart starts pumping more blood to your muscles
- More blood = more oxygen = more energy for your muscles
- It's like upgrading from regular Wi-Fi to super-fast internet
- Your muscles get what they need, when they need it
Your Brain Gets in the Game:
- Your nervous system is like your body's command center
- Warming up tells your brain "Hey, we're about to do athletic stuff!"
- Your reaction time gets faster
- Your coordination improves
- You literally become more athletic just by warming up properly
Your Joints Get Lubricated:
- Your joints have this amazing fluid in them (called synovial fluid—fancy!)
- When you warm up, this fluid gets moving and lubricates your joints
- Think of it like oiling a squeaky door hinge
- Smooth joints = better movement = better performance
The Real Benefits You'll Actually Notice
Forget the boring science talk. Here's what YOU'LL experience when you warm up properly:
You'll Play Better (Like, Noticeably Better):
- You'll be faster off the line
- Your first touch, shot, or play will be on point
- You won't feel sluggish or "off" at the start
- Your teammates will wonder what changed!
You'll Get Injured Way Less:
- Cold muscles tear more easily (think pulling cold elastic vs. warm elastic)
- Proper warm-ups reduce injury risk by up to 50% (that's HUGE!)
- You'll miss way less playing time due to preventable injuries
- Parents and coaches will be happier (bonus!)
You'll Actually Enjoy Playing More:
- No more feeling tight and uncomfortable at the start
- You'll feel confident and ready from minute one
- Your body will feel good during AND after games/practice
- You'll recover faster for the next day
What Happens If You DON'T Warm Up?
Real talk from someone who has been an athlete for a long time and treats injured athletes all the time:
Short-Term Problems:
- You feel slow and sluggish
- Your performance sucks for the first 10-15 minutes
- You're more likely to pull a muscle or roll an ankle
- You get beat by athletes who DID warm up properly
Long-Term Problems:
- Repeated small injuries add up over time
- Chronic tightness and soreness become your new normal
- You're more likely to develop overuse injuries
- You might get benched or miss important games
At Endurance Therapeutics, I see SO many young athletes who could have avoided injuries with better warm-up habits. Don't be that athlete!
But My Coach Makes Us Warm Up and It's Boring...
Yeah, I hear this a lot. Here's the thing: a bad warm-up IS boring and doesn't help much. Static stretching (holding stretches for a long time) when you're cold? That's old-school thinking that doesn't work.
Old-School Warm-Ups (That Don't Work Great):
- Standing around holding stretches when you're cold
- Jogging slowly in circles for 10 minutes
- Doing the same boring routine every single time
- No intensity, no movement variety
New-School Warm-Ups (That Actually Work):
- Dynamic movements that mimic your sport
- Gradually increasing intensity
- Getting your heart rate up
- Activating the right muscles for what you're about to do
In Part 2, I'm going to show you exactly what a perfect 10-minute warm-up looks like—one that actually makes you better and doesn't waste time.
The Mental Game of Warming Up
Here's something most people don't talk about: warming up isn't just physical—it's mental too!
Warming Up Helps You:
- Switch from "school mode" or "work mode" to "athlete mode"
- Focus your mind on the task ahead
- Visualize success and get confident
- Leave distractions and stress behind
- Connect with your teammates
Think of warm-ups as your pre-game ritual. Professional athletes take this SERIOUSLY because they know it matters. You should too!
The Bottom Line
Warming up isn't optional—it's essential. It's not wasting time—it's investing time in playing better and staying healthy.
Remember:
- Your body performs better when it's warm (that's just biology)
- Proper warm-ups reduce injury risk by about 50%
- The first 10 minutes you spend warming up saves you weeks of sitting out injured
- Champions warm up. Average athletes skip it.
What kind of athlete do you want to be?
Coming up in Part 2: I'm going to give you the EXACT 10-minute warm-up routine I recommend to all the young athletes at my Oakville clinic—one that actually works and doesn't waste time!
Want personalized help with your warm-up routine or dealing with sports injuries? Dr. Keirstyn specializes in helping young athletes perform their best and stay healthy. Book to come see us at our Oakville clinic!