Targeted warm-ups prevent injuries

By: Linda Melone, ACSM-CPT, ACE

A warm-up program that focuses on balance, core stability, strength and muscular awareness may help prevent sports injuries in female athletes, says new research published in the British Medical Journal. More than 1,800 young Norwegian women football players participated in the study. About half the athletes performed stretches and other traditional warm-ups, including moves designed to raise core body temperature; the remaining women warmed up with slow and speed running, key balance, core and strength moves, along with exercises for hip control and knee alignment. In the latter group, researchers reported up to 50% fewer severe injuries such as ACL damage, a common knee injury in female athletes. In addition, fewer overuse injuries and overall injuries occurred in the group performing the comprehensive warm-up vs. the traditional warm-up.

Researchers concluded that similar results may be comparable across other sports involving landing and pivoting, such as tennis and trail running. The 20-minute warm-up included hamstring strengthening, one-leg balance (some performed while catching and tossing a ball), walking lunges and box jumps, running and jumping in various combinations, as well as core-strengthening planks using both legs, alternate legs and single-leg lifts.

Although specific warm-up exercises may vary depending on the sport, a sample program based on the Norwegian study might include:

>> 8 minutes of running exercises, varying speed
>> 10 minutes of strength training: plank (front and side), hamstring strengthening, one-leg balance while throwing a ball, squat, one-leg squat, walking lunge, box jump
>> 2 minutes of running while switching directions or “cutting”