Warm-Ups Are Not An Option

By Gavin Buehler

For most of us, time is the limiting factor, so it is natural to want to skip a proper warm-up before jumping into your activity.  While you might think that performing your activity “lightly” to ease into things is a warm-up, that’s a great way to sideline yourself for much longer than the investment of a proper warm-up would have cost you.  For many of us our activities are more than just hobbies, they’re how we stay active, healthy, social and mentally acute.  They are a crucial part of our wellbeing that when absent, can cause a notable decline in our welfare.

As we age, natural changes in muscle elasticity, joint mobility, and recovery time mean we’re more prone to injuries.  Our bodies don’t bounce back the way they used to.  Jumping straight into your activity without preparation can increase the risk of aches—or worse, sidelining injuries that keep you away from the activities you love.

Here’s some perspective as to why you shouldn’t just jump into your activity, even if it’s “lightly” to start.

In pickle ball or any racket type sport, the ground reaction forces of a single lateral movement can generate 1.5-3.0 time your bodyweight on the outside leg depending on speed and explosiveness.  Your lead leg plants and acts as a decelerator often absorbing 2 times your bodyweight!  Think of the strain that puts through your hips, knees and ankles and the number of times you perform that movement during your play.  For a person weighing 145lbs, that’s 290lbs of force on a single leg.  You would never attempt to move that kind of weight normally without some kind of preparation.

Skiing is similar when looking at the compressive forces that occur at the knees during a turn.  A novice will generate 1.5-2.5 times their body weight, while more elite skiers are in the range of 3-4 times that.

In golf a recreational player will move the head of that driver 90-95mph for males and 65-75mph for females.  Think of the torque that gets transferred through your body to generate that king of club speed.

If you’re a cyclist, don’t think you’re getting off easy.  If you’re an enthusiastic amateur generating 200-250 watts, you’re looking at 30-40lbs per pedal stroke.  Doesn’t sound so bad?  Multiply it by 70-80 times per minute.

These are aggressive numbers and a lot of stress for your body to handle.  Even if you half those numbers for your “warm-up” effort, they are still in a range that posts a threat to a body that isn’t already primed.

A Few Key Benefits of a Warm-Up

• Prevents Injury

  Cold muscles and tight joints are more likely to strain when you take a powerful golf swing, lunge for a shot in pickleball, or push hard on the bike. A warm-up improves blood flow, lubricates joints, and primes your muscles and neuro system for action.

  
  

• Improves Performance

  A few minutes of preparation can sharpen your swing mechanics, quicken your reaction time on the court, and make your legs feel stronger on the bike or slopes. You’ll feel looser, more agile, and more in control.

  
  

• Boosts Recovery

  Properly warmed-up muscles are less likely to feel overly stiff or sore afterward, meaning you can enjoy more rounds, matches, and rides without paying the price the next day.

  
  

• Sharpens Focus

  A warm-up isn’t just physical—it’s mental. Taking 5–10 minutes to move with intention helps you shift from daily responsibilities into “game mode,” so you step onto the course, court, hill or bike path with focus and confidence.

What Makes A Good Warm-Up?

Elevating your core temperature and getting your blood circulating and performing some mindful and intentional movements to activate the neuro pathways and muscles that you will need for stability and power.  Those movements can vary depending on what activity you will perform, but in my F.I.T. Tips post for warm-up exercises, I share two of my favorites that can apply to any context.

Warm-Ups aren’t an option, they are a necessity.  A 5-10 minute investment can save you weeks or months of injury rehab, plus it will enhance your performance and recovery creating even more enjoyment.

I hope that you found this information helpful and as always, this article is for educational purposes only.  Please consult a health professional before attempting new exercises or protocols, as the content of this article may or may not be appropriate for you.