Orthopedic ONE Training Tip #4

Dynamic Warm-Up and Static Stretch Cool Down

While many runners may think of the actual run as the most important part of their training, how you begin and end your workout can have a tremendous impact not only on your performance, but also on the likelihood that you will sustain an injury during your training.  

The dynamic warm-up uses active movement to prepare the body for the demands of exercise, increase blood circulation to your glutes, quads, hamstrings, and core, stimulate the nervous system, improve balance and coordination and increase muscular flexibility and joint mobility: all with the goal of maximizing athletic performance.

A dynamic warm-up differs from a static stretching routine in that you move through a range of motion for 10-20 repetitions versus holding a stretch at end range. Static stretches do have their place, at the end of a workout as a cool down, as recent evidence has shown that static stretching prior to athletic activities can actually increase your risk of injury.

Orthopedic ONE Therapy Services has put together a video tutorial and accompanying guide to help familiarize you with a standard dynamic warm-up and static stretching cool down routine:

If you find yourself in need of non-urgent medical care, you can connect with an Orthopedic ONE clinician via the Healthy Roster app or the Orthopedic ONE Sports Medicine Hotline. Click here to download instructions for both features…help is just a tap or a call away!


Orthopedic ONE is the largest private orthopedic surgery practice in the state of Ohio and represents a group of 60 of the region's top orthopedic experts with one mission: To make each and every patient our number ONE priority. Our team of physicians, therapists and trainers provide orthopedic, injury prevention and rehabilitation services to some of the most elite professional organizations in central Ohio, as well as collegiate, high school and club programs. Our goal is to keep athletes out of our office and back to doing the activities they love.

We invite you to learn more by visiting www.orthopedicONE.com