Warming up before a workout or physical activity can be crucial to preventing injury. According to the New York Times, injuries to the ACL are soaring, with an estimated 150,000 cases a year. Prone to tearing, the ACL, which connects the tibia and the femur, works to stabilize the knee joint. During hard or awkward landings or abrupt shifts in direction -movements that are especially common in sports like basketball, football, soccer, and volleyball - the knee shears sideways tearing the ACL.
Properly warming up before physical activity can help prevent injury, like an ACL tear. Warming up aims to improve range of motion and loosen up the muscles. Warming up also increases your heart rate, body temperature and it increases your blood flow meaning that you'll physically feel warmed up. The goal of a warm up is not to over exert yourself, its just to get your muscles ready for your workout. Perform a combination of the following activities to properly warm up:
- Walking lunges
- Butt kicks - either while walking or jogging
- High knees
- Leg Lifts
- Jumping jacks
After your workout or physical activity if you have a muscle that feels tight, a little stretching may be in order, but remember that a stretch should never be painful.
Posted: 10/14/2014 by
Filed under: Fitness and Exercise, Healthy Lifestyle