Until now, warming up has been considered the only shield of protection against injuries during exercise. However, medical experts now clarify that this perception is not entirely correct. Although warming up is crucial for preparing the nervous system and increasing blood flow to the muscles, performing this routine does not permanently guarantee that a person will be free from the risk of injury.
Sports medicine specialist, Dr. Andhika Raspati, SpKO, explained that injuries basically occur when the physical activity performed exceeds the capacity threshold of the body's tissues. This means that even if a person has performed a series of warm-ups correctly, the risk of injury will still exist if the training load provided does not match the individual's physical capability.
Another common mistake that often occurs is the choice of stretching type. Many people are still stuck doing static stretching before starting to exercise. In fact, to prepare the body for active movement, it is recommended to prioritize dynamic stretching so that the muscles are more ready and elastic during intensive movement.
In addition to the importance of warm-up techniques, the cool-down phase after exercising must not be ignored. Cooling down serves to restore blood circulation and return the muscles to their original condition. While blood circulation can be restored by casual walking, static stretching is actually more effectively performed at the final phase of training to restore muscle flexibility to its normal level.
As a practical guide, several simple movements can be performed before exercising, such as walking in place for three minutes, heel digs, knee lifts, shoulder rolls, and slowly bending the knees. The combination of proper warming up, correct cooling down, and understanding physical limitations is the key to maintaining performance and safety during activities.
