High Performance/Badass Warm-up

1. INJURY
PREVENTION
by
Dr.
Joel
Dixon
So you’re signed up to do an adventure race
and amid the excitement there is hesitation
due to that nagging lower body injury. Your
friends tell you to just stretch but you’re not
sure if that’s the best strategy for you. To clear
up some of the confusion here is some
information on stretching and pre-performance
warm up exercises.
So What Does the Evidence Say?
- Surprisingly, pre-exercise stretching
has not been shown to reduce an athlete’s risk of injury.
- The evidence overwhelmingly states that stretching does not prevent next day soreness.
- Stretching prior to an athletic performance has been shown to decrease performance, as
well as strength.
- Stretching in runners has also demonstrated slower 20 m sprint times.
- Pre-competition stretching in long distance runners has shown to decrease running
economy in long distance runners.
So What is the Reason for the Decreased Performance Seen with Pre-Competition
Stretching?
- Whenever you lengthen a muscle beyond 20% of its resting muscle length you tear the
fibres. You also increase muscle compliance.
- This is a result of altered viscoelastic properties of the muscle and tendon junction,
which has been suggested to be the cause of the performance deficits.
Are There any Recommendations for Those Who Still Want to Stretch?
- If you want to stretch before exercising or competing then use 1 stretch per muscle and
hold it for 30 seconds, 4 times. Do not stretch a cold muscle
What Does the Research Say are the Benefits of Pre-Competition Stretching?
- Pre-competition stretching appears to cause a short term decrease in pain, a short term
improvement in flexibilty (30-90 mins).
If Pre-Competition Stretching Has Been Shown not to Decrease Injuries should I Still
Stretch?
- YES. Chronic stretching programs have been shown to increase range of motion (ROM)
through the addition of myofilaments. Essentially, when the muscle is repairing itself it
lays down new muscle fibres.
- Increased ROM has been shown to prevent a number of chronic injuries such rotator
cuff tears in professional pitchers, hamstring injuries in track and field athletes; as well
as reducing general aches and pains in office workers.
Is There Anything Else I Can Do to Improve my Flexibility?

2. INJURY
PREVENTION
by
Dr.
Joel
Dixon
- YES. Eccentric training has shown similar long-term improvements in flexibilty with the
added benefit of improved strength and performance. These are complex movements
and you should consult a personal trainer before attempting these exercises. The video
link below shows great examples of eccentric exercises.
What Should I Do To Warm-up Prior to an Athletic Competition?
- The best thing to do prior to an athletic competition is to do dynamic movements that
mimic the sport or activity you’re about to do.
- For adventure races like the badass dash there are a number of obstacles that you need
to tackle.
- You will also need to warm up the muscles for the short durations of running.
- With the help of Eric Chagnon from Get Outside Fitness, here are some basic
movements that you can do prior to a race to help keep you injury free.
-
High Knees Lunges Deep Squats Side Bends
*For more information on how to properly perform these movements please click the link below
https://www.youtube.com/watch?v=KkZRgJ8Z018
If you have any questions about stretching or any other injuries, you can reach Dr. Dixon at
drjoeldixon@gmail.com.