Workout Basics: Warm-Ups & Cool-Downs
February 3, 2021
By Nick Parkinson, M.Ed., AT, ATC, TSAC-F
Henry Ford Health Systems
You may know a good warm-up — and cool-down — are essential to getting a good workout. You may also know that warming up your muscles and stretching them out after exercise can help prevent injury and keep you at the top of your game.
They’re the two bookends that help maximize a workout. Unfortunately, a lot of exercise enthusiasts don’t know how to warm up and cool down correctly.
Warm-Up Basics
A warm-up is exactly what it sounds like: The goal is to warm up your muscles and prepare your body for whatever you’re asking it to do. Warming up increases your body temperature and helps blood flow to the muscles that you’re using.
So if you’re going to play soccer, your warm-up should touch all of the muscles in your legs and core. Shooting hoops? You’ll need to add shoulders and arms to your routine. Circuit training at the gym? Choose a warm-up that flexes all of the muscles you’re about to use.
The thing that all warm-ups have in common is that they require dynamic (or constantly moving) motion, not static stretching (holding poses for a certain amount of time). In fact, static stretching prior to a workout can inhibit power and strength, especially if you’re doing something like weightlifting.
The anatomy of a solid warm-up:
• Before any activity, do about 10 minutes of light cardiovascular activity, whether walking, biking or jogging.
• Dynamic stretches. After you get your muscles moving, do a series of lunges, jumping jacks or toe touches to stretch a bit.
• Dive in. When you start your workout, begin slowly and gradually increase power and speed.
Cool-Down Basics
After you’ve put your body through a challenge, a good cool-down is essential. It helps slow down your heart rate gradually, relax your muscles and stretch them out.
Cool-down routines should always include some type of motion before you get to static stretching, especially if you’ve just finished a high-intensity workout. Static stretching improves flexibility and performance and it can also help stave off future injury.
As with warm-ups, the right cool-down exercises depend on the activity you engaged in. If you biked for 20 miles, you might coast on your cycle for a while before coming to a stop. If you ran, you might jog or walk before you begin stretching. As with your warm-up, the key is addressing every muscle group you worked during your workout.
The anatomy of a solid cool-down:
• At the end of your workout, slow the pace and intensity of whatever activity you’re doing. So, if you’re running, slow to a jog and then a walk for 5 to 10 minutes before stopping.
• Stretch out the muscles you work, but don’t push past the point where you feel tight. Then, hold the position for at least 30 seconds. That’s how long it takes for the body to overcome its stretch reflex.
• Breathe through your stretches and make sure to finish your cool-down with deep, belly breaths.
Running short on time? Target muscle groups you may have injured in the past or that tend to get sore after activity. Cooling down will preserve your athleticism — and your ability to participate in daily activities — over the long term.
Be Good to Your Body
While there’s some controversy about whether warming up and cooling down can help prevent injury, there’s little dispute that they can help you ease in and out of activity.
The key is to find something that works for you. Your warm-up could be as simple as walking to the gym and doing a set of jumping jacks when you arrive. Your cool-down might just involve ending your workout 10 minutes early so you can slow down.
It doesn’t have to be complicated. It just has to give your heart and blood vessels a chance to breathe before and after activity.
Nick Parkinson, M.Ed., AT, ATC, TSAC-F, is the Supervisor of Athletic Training with Henry Ford Sports Medicine and also leads Sports Performance training at the William Clay Ford Center for Athletic Medicine. Learn more about Nick.
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216.
Symptoms of a Meniscus Tear — and When to Seek Treatment
April 2, 2024
Meniscus tears are not one size fits all: Sometimes they cause no pain, other times they’re excruciating.
Once in a while they heal or adapt on their own, but more often than not they require physical therapy or surgery.
“Your meniscus is a fiber elastic cartilage that acts as a shock absorber for the knee,” says Ahmad Bazzi, M.D., a sports medicine physician at Henry Ford Health. “It also helps stabilize the knee joint. But when it tears — which can occur in young athletes after a pivot injury or in older people who have arthritis — it can be painful.”
Here, Dr. Bazzi shares symptoms of a meniscus tear and when to see a doctor.
What Does A Meniscus Tear Feel Like?
Depending upon the level of injury and type of tear, meniscus tears can either be asymptomatic or cause symptoms like:
- Locking. When the meniscus tears, a piece of it might move into the knee joint, causing mechanical issues like stiffness and locking of the knee joint.
- Catching or clicking. This often feels like a sudden ‘click’ in the knee joint, where it suddenly gives out while you’re walking or doing certain movements.
- Localized pain on the inner or outer part of the knee. In young athletes, a meniscus tear often causes an impaired range of motion and localized pain on the inner or outer part of the knee.
- Pain and swelling. In older people, a meniscus tear often causes swelling and an overall aching pain in the knee.
Treatment Options For Meniscus Tears
A meniscus tear can only heal on its own if the tear is on the outer part of the knee where it has better access to blood supply. If you’re experiencing pain a few days after injury and you have limited range of motion, instability and/or swelling in the knee, Dr. Bazzi recommends seeing a doctor to get an examination and, if needed, an MRI for diagnosis.
“It’s hard to tell what type of meniscus tear you have if you haven’t seen a doctor,” says Dr. Bazzi. “If you have a mechanically unstable tear and it goes untreated, it could lead to worsening range of motion and stiffness, or worsening arthritis. It’s important to get seen by a doctor to get an accurate diagnosis and the proper treatment. It may take one to three months for a full recovery.”
Here, Dr. Bazzi shares treatment options:
Surgery
If someone is having mechanical symptoms like locking or catching, surgery may be considered right away, especially if it’s an athlete younger than 40 years old. “Meniscus tear surgery has a shorter recovery compared to other knee surgeries,” says Dr. Bazzi. “Surgery could either consist of a meniscectomy, which is partial or complete removal of the meniscus, or sometimes just a meniscus repair.”
Hyaluronic acid or cortisone injections
Non-operative treatments are often recommended for older people who have degenerative tears due to arthritis. “This is because meniscus surgery doesn’t often relieve their pain since they have underlying arthritis, meaning they have cartilage loss in the meniscus,” says Dr. Bazzi.
Instead, a cortisone injection, which is an anti-inflammatory medication that can be injected into the knee, can reduce inflammation, swelling and pain caused by arthritis.
A hyaluronic acid injection may also be considered, which adds cushioning in the knee. “Hyaluronic acid is one of the substances that make up our cartilage, so this injection helps us mimic the lost cartilage,” says Dr. Bazzi. “It also has anti-inflammatory properties.”
Physical therapy
Physical therapy is another great option, especially for older people who need non-operative treatment options. It can help the knee adapt to the tear, reduce pain and encourage full range of motion. “Physical therapy for meniscus tears focuses on balance exercises and exercises to strengthen the muscles around the knee,” says Dr. Bazzi. “This helps to uphold the knee joint to achieve full range of motion and strength while being pain-free.”
To find a sports medicine provider at Henry Ford Health, visit henryford.com/athletes or call 313-651-1969.
Reviewed by Ahmad Bazzi, M.D., a sports medicine physician who sees patients at Henry Ford Medical Center – Fairlane.