Prior to any intense workout or competition, teens should always warm up properly.
Every year, an average of just over two injuries occur every 1,000 athlete exposures, which include conditioning, practices and games, according to the NIH.
For many, a proper warm-up often gets overlooked, especially for active teens or student-athletes. Regardless of age, jumping straight into any intense workout increases the risk of injuries such as muscle sprains, tears and joint injuries.
However, half-effort squats and a 10-second shoulder stretch will not reduce injury.
Contrary to popular belief, static stretches can actually increase the chances of injury during warm-ups, since the muscles are still “cold” and haven’t had a chance to receive blood flow, according to orthopedic surgeon Steven Svabek.
Instead, teens should start with aerobic exercises that pump blood through the entire body, such as a light walk or jog. Afterward, they should focus on dynamic stretches, which help muscles move their full range of motion.
Warm-up exercises such as lunges, high knees and butt kicks are great for leg-intensive workouts. Arm circles and shoulder rolls are great for arm-intensive workouts.
For example, girls soccer warms up with light jogs or sprints along with dynamic stretches like Frankensteins and lunges prior to practice, according to senior and girls soccer outside back Avery Hunn.
Only after workouts should static stretches be performed, when blood has circulated the entire body, according to Svabek. These stretches should loosen and relax large muscle groups and create tension without pain or discomfort. Some examples of these are the typical hamstring/quadricep or calf stretches, which temporarily extend the muscle group for a period of time.
Both a proper warm-up and cool-down routine should last between five and 10 minutes.
Although some may claim proper warm-ups and cool-downs as tedious or excessive, the benefits outweigh the inconveniences.
Stretching has proven to improve mental health, boost posture and reduce pain in joints or tendons, according to Healthline.
In fact, patients diagnosed with arthritis have even claimed that stretches helped mitigate pain due to muscle or ligament stiffness.
So, before a track meet, soccer game or even a game of pick-up at the rec center, go for a light jog and try some lunges to reduce the chances of injury.
