Dynamic Warm-Up and Static Cool Down - Orthopedic ONE

Dynamic Warm-Up and Static Cool Down

Dynamic Warm-Up
The purpose of a dynamic warm-up is to incorporate active movement prior to a run in order to prepare
your body for the demands of running, to increase blood circulation to your glutes, quads, hamstrings,
and core, to stimulate the nervous system, to improve balance and coordination, and to improve
muscular flexibility and joint mobility: all with the goal to improve athletic performance.
A dynamic warm-up differs from a static stretching routine in that you move through a range of motion
for 10-20 repetitions versus holding a stretch at end range. Static stretches are better placed at the end
of the workout as a cool down, as recent evidence has shown that static stretching prior to athletic
activities can actually increase your risk for injury.
For each of the following activities, perform 10-20 reps. The dynamic warm-up should take 5-10 minutes
to complete.
High Knees: Stand tall and flex your hip to bring your knee up to your chest. Alternate legs. This can be
done in one place or you can perform a walking march. Make sure you maintain tall posture.
High Kicks: Stand tall and kick your right leg up towards your extended left arm. Next kick your left leg
towards your right extended arm. Try to keep your knees straight and your posture tall. This can be
done in place or as you walk forward.
Lunge Walk: Step forward with your right leg and bend your knee into a lunge position. Bring your left
leg forward so it ends up next to your right leg. Repeat with the left leg. Make sure you keep your body
tall and do not let the knee on the lunging leg move past your toes.