Why Warming Up Matters: Injury Prevention Tips for Outdoor Enthusiasts
Let’s be honest- often times we want to skip warm-ups because we are so excited to get started with our hike, run, snowboarding, skiing, kayaking, or biking (insert your activity of choice if I missed it). But warming up can improve your mobility, improve the brain-body connection to accessory muscles to help with your activity, improve circulation, and reduce the risk of injury. A warm up doesn’t have to add a bunch of time to your workout. The length of your warm up can depend on your activity of choice. Even 5 minutes is better than nothing!
What Happens to Your Body Without a Warm-Up?
Before you start working out, your muscles haven’t been contracting and therefore do not have increased circulation of blood. This circulation helps literally warm the muscle up, making it more elastic. So if you skip a warm up you may be more prone to a muscle strain. When a muscle isn’t warmed up and is still “cold” then it won’t have as quick of a reaction time to movements like quick turns or pivoting.
Common injuries linked to poor preparation for activity include:
Knee pain with skiing
Back pain with snowboarding
Ankle sprains while hiking
Rotator cuff strain while kayaking
Shin splints while running
Hamstring strain while biking
The Benefits of Warming Up for Outdoor Activities
Injury Prevention: Warming up reduces muscle stiffness by improving circulation to the muscles needed for your activity.
Improved Performance: Warm ups enhance strength by prepping the muscles for the activity you are about to perform. Being properly warmed up improves muscle reactivity and coordination.
Mental Readiness: Being warmed up helps you focus and prepare for the activity ahead.
The Best Warm-Up Routine for Outdoor Enthusiasts
General Guidelines: Keep it dynamic, target key muscle groups, and avoid static stretching until after activity.
Example Warm-Up Routine (5-10 Minutes):
Hikers & Trail Runners: Leg swings, bodyweight squats, calf raises, hip circles.
Skiers & Snowboarders: Jump squats, side lunges, core rotations, balance drills.
Rock Climbers: Shoulder rolls, wrist mobility drills, resistance band rows.
Paddlers (Kayakers, SUPers): Shoulder mobility drills, torso twists, scapular activations.
Common Mistakes to Avoid
Rushing through or skipping warm-ups entirely.
Doing only static stretching before activity when there is not a large blood supply to muscles yet.
Neglecting sport-specific movements.
Not adjusting for cold weather (warming up takes longer in colder temps).
These considerations show the importance of warming up before activity for injury prevention and performance. Try to incorporate a quick warm up into your routine on your next outdoor adventure!