The Importance of a good warm up and cool down

 

The importance of a good warm up and cool down.

 

One thing I really will harper on about to all of my clients and friends is the importance of a good warm up and cool down.

 

It doesn’t seem like much, but its something that can make a massive difference if done properly everyday.

 

-        On that note, it really is the little things done regularly that make all the difference. Positive & negative.

 


When any animal (or person!) is about to complete exercise, a warm up prepares the body for the excessive movement. 

It helps with the musculoskeletal system:

This helps to prevent soft tissue injury such as tears, sprains and strains due to the increased blood flow and muscle temperature.

It also helps with joint lubrication. 

 

It’s beneficial for the cardiovascular system:

A gradual increase in heart rate reduces stress on the heart and prepares the body for exercise.

It also reduces the risk of cardiovascular events – especially for animals that already have complications.

 

It helps to enhance performance:

The increased muscle temperature makes for more efficient muscle contraction, and oxygen delivery to muscles.

The improved joint lubrication helps to increase range of motion.

It also helps with mental preparation.

 


Now, I do want to touch this for a minute …

 

This is especially important for horses as it can help you to judge their state of mind and physical ability when going into exercise.

 

Sometimes their minds or bodies just aren’t prepared for what you’ve got planned for that day, and the warm up (if you’re listening), can tell you that too.

 

Of course, sometimes there’s not much choice.

 

If you’ve paid for a clinic, lesson or event, it would be a shame not to complete it.

 

However, it can allow you to change your outlook on how the ride will go, or you can tell your instructor that you’ll need an easier day.



 

Now, enough of the negative Nancy!

 

On the other side of the coin, the warm up can tell you when your horse is feeling well and has more to give!

 

It can be something really small like bending on their difficult side a little easier or picking up the correct lead in canter straight away.

 

Then maybe you can expect a little more or ask harder questions during your exercise.

 

All in all, a decent warm up should be 10-15 minutes long in an ideal world.

 

It should consist of upwards and downward transitions, bending, lateral work and dynamic stretching (which is kind of what bending & lateral work is).


This doesn’t just apply to horses – it is also important for dogs too.

 


If your dog is one who loves to have a good sprint or plays heavily with other dogs, making sure they just walk and trot for a few minutes, or doing a few tricks such as sit to stand, or spins can help to prepare them for heavier exercise.

 

Its one of those things that can seem a bit of a pain sometimes – we’ve all got plenty going on!

 

But it really is something to make the time for, as it can prevent issues in the long run.

 

Now for the cool down!

 


Now a lot of the benefits are similar to those of the warm you, but in reverse.

 

So, it helps to lower heart rate, reduces blood pressure, and slowly reduces blood flow to prevent blood and lymph pooling in the distal limbs.

 

It also helps to remove the metabolic waste from muscles that will have built up from exercise.

 

It’s this metabolic waste that can creams DOMS – delayed onset muscle soreness.

 

Which is what you get after a hard workout at the gym where you didn’t stretch after … and I know you’ve done it!


A good cool down also helps to make sure that the body has the best start to recover from exercise, and means they’ll be ready to exercise again sooner.

 

Obviously this needs to be taken with a pinch of salt.

 

Time is a great healer, but it does depend on the level of exercise that has been completed to determine when you can next exercise again.

 

After a heavier day of exercise i.e., maybe a day at the gallops. It’s better to have a gentler workout the following day.

 


Things like groundwork, stretches and lots of long and low work, can sometimes be better than a day off.

 

This can further extend the benefits of the cool down the previous day – encouraging gentle increased blood flow and heart rate to remove metabolic waste.

 

Gentle static and dynamic stretches following exercise will encourage muscle and tendon lengthening, reducing the chances of muscle tension and discomfort.

 

So this is just a quick breakdown of why I believe warm ups and cool downs are so expensive.

 

Mainly because it’s such a simple thing to include around exercise and can make a massive difference. 

 

Once you’ve got a routine that works for you, you’ll just do it naturally!

 

Thank you so much for taking the time to read my blog.

 

I would love to hear your thoughts in the comments about topics you’d like me to write about, or any suggestions to improve my blogs.

 

For any other information, or to book a veterinary physiotherapy appointment, please contact me directly.

 

All the best,

Emma, The Biomechanic.

BSc(Hons), FdSc, MIRVAP, RAMP

07861195709

emma@the-biomechanic.co.uk

www.the-biomechanic.co.uk



 


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