A proper warm-up is one of the most important steps athletes and active individuals can take to prevent injuries. Whether you're heading into a game, hitting the gym, or going for a run, preparing your body with the right warm-up exercises helps activate key muscle groups, improve circulation, and reduce the risk of acute injuries and overuse injuries alike.
At Rytel Sports Medicine, we specialize in comprehensive orthopedic and sports injury care in Pittsburgh, PA. Led by Dr. Michael Rytel, our practice helps active individuals prevent, diagnose, and recover from injuries with evidence-based treatments and personalized care. If you’re dealing with pain or looking to optimize your training safely, we’re here to help. Schedule your appointment today!
Let’s take a closer look at three common warm-up mistakes that could increase your risk of injury—and what you can do instead to stay healthy and active.
Mistake #1: Skipping the Warm-Up Entirely
One of the most frequent warm-up mistakes is not doing one at all. Whether due to time constraints or eagerness to start your workout, skipping this critical step can leave your muscles cold, stiff, and unprepared for movement. This makes it easier to strain or tear soft tissues, especially in high-impact or high-intensity sports.
Jumping into physical activity without a proper warm-up increases the risk of acute injury, such as an ankle sprain, pulled hamstring, or shoulder strain. Your muscles, tendons, and joints need time to prepare for the physical stress of sports.
What To Do Instead:
Start with 5–10 minutes of light aerobic activity—like walking, cycling, or jogging in place—to elevate your heart rate and gradually warm up your body. This helps loosen stiff joints and increases blood flow to the muscles you’ll be using.
Mistake #2: Doing Static Stretching Before You Move
Many people associate stretching with warming up, but static stretching (holding a muscle in an extended position) is best reserved for post-activity. When done before physical activity, static stretching can actually reduce muscle performance and increase injury risk.
Pre-activity static stretching may temporarily weaken muscles and reduce joint stability—especially in the hips, knees, and shoulders—potentially increasing the risk of injuries from working out.
What To Do Instead:
Focus on dynamic warm-up movements that mimic your sport. These may include:
- Arm circles and leg swings
- Bodyweight squats or lunges
- Light jumping jacks or high knees
- Controlled hip and shoulder mobility drills
These movements help activate the appropriate muscle groups and prepare your joints for the ranges of motion required in your sport.
Mistake #3: Rushing Through the Process
Even when athletes warm up, they may rush through the process without allowing their bodies adequate time to adjust. A rushed warm-up can leave some areas underprepared, leading to imbalances or delayed muscle activation.
A rushed or incomplete warm-up increases injury risk, particularly in sports with explosive movements or sudden directional changes. Knee injuries, shoulder injuries, and muscle strains are more likely when certain stabilizing muscles haven’t been fully activated.
What To Do Instead:
Give your body enough time, especially if you're recovering from a prior injury, playing sports in colder temperatures, or participating in an intense training session. Warm-up routines should be gradual and sport-specific.
Tailor your movements to the type of activity you're doing, and be sure to include a mental component to help you focus and prepare.
Smart Warm-Up Strategies for Injury Prevention
To prevent sports injuries and support healthy performance:
- Warm up for at least 10 minutes before any physical activity
- Choose dynamic, sport-specific movements over static stretching
- Pay attention to areas of previous injury or tightness
- Cool down after activity and include flexibility training post-workout
Remember, most sports injuries don’t happen all at once—they’re often the result of repeated stress or improper movement patterns that develop over time.
How Rytel Sports Medicine Can Help
If you’re recovering from a sports injury or want to improve your injury prevention strategy, we’re here to help. Dr. Rytel is a board-certified orthopedic surgeon specializing in sports medicine who works with athletes of all levels to diagnose, treat, and prevent a wide range of orthopedic conditions.
Our team offers:
- Evaluation and treatment of acute injuries and chronic overuse injuries
- Personalized rehabilitation plans, including physical therapy referrals
- Guidance on safe exercise routines and warm-up strategies
- Expert care for stress fractures, joint pain, shoulder or knee injuries, and more
Prevent Injuries with the Right Warm-Up Approach
Rushing your warm-up or skipping it altogether can lead to avoidable injuries that interrupt your training and long-term goals. With expert care from Rytel Sports Medicine, you can build a safe, effective warm-up routine tailored to your body and sport.
Call 847-639-5800 or book your appointment to learn how we can help you prevent injuries and stay active with confidence.
