The Care and Prevention of Injuries Part 1: Warm-Ups Prior to Activity

This is Part 1 of a 4 part series

I have worked in the Dance and Fitness industry for over 20 years.

My education and experience has given me the knowledge to understand how Warm-Ups Prior to Activity can impact the care and prevention of injuries.

Warm-Ups Prior to Activity

Whether it is an 18 year old professional dancer or athlete, with a perfectly conditioned body, a casual runner, Marathoner or Ultra Marathoner, or an over 40 year old male or female fitness enthusiast, warming-up prior to physical activity is a necessity.

Warm-ups prior to physical activity have a tremendous impact on the care and prevention of injuries. Warm ups are not only useful in raising body temperature which is helpful in preparing the body to endure more intense physical activity, warm-ups also provide the time to take inventory of how the body is feeling, and help nurture the mind and body connection, all of which help reduce the risk of injury.

The lack of consideration to raising the core body temperature prior to dynamic and ballistic movements found in dance, running, and many other athletic endeavors, can easily contribute to connective-tissue inflammatory problems. When the body is cold, the muscles and connective tissue lack elasticity.

Many dancers understand how a warm up that raises body temperature is essential in order to avoid injury. From the moment I began studying to be a dancer, my ballet teachers were always talking about how important it is for dancers to warm up, even before class started. When I began to work professionally, I became more aware of the importance of maintaining a disciplined warm up routine during rehearsals and prior to each show. Many dancers who did not have a warm up routine, were chronically injured, or in pain. These injuries became more evident during the winter months, since most rehearsal spaces and backstage areas are not heated. I attribute my lack of injury during my dance career to always maintaining a disciplined and considerate warm up routine before each show.

Many dancers want to conserve their energy prior to a show; however it is essential to find ways to raise body temperature, and prepare the body for intense activity, in order to avoid injury. There are many ways to warm up prior to intense activity such that is required in a two hour dance performance. My warm up routine consisted of several stages. I began my warm up by raising my core temperature with three to five minutes of continual, fast, diaphragmatic breathing through the nose, which is a basic Kundalini “Breath of Fire” exercise done while in a seated position. “Breath of Fire” is an excellent way to raise the heart rate, and increase blood flow throughout the body without having to exhaust any of the major muscle groups needed for a dance performance. I would progress to a slow and controlled ballet barre consisting of plies and tendues, followed by simple Pilates mat exercises and Horton Technique flat back and spinal articulations. These warm up techniques were beneficial because they were capable of raising my body temperature while conserving enough energy to endure two hours of intense dancing.

Our muscles are not unlike salt water taffy. If you take a piece of salt water taffy out of the fridge and try to pull it apart, it either doesn’t move or it crumbles. If you throw the piece of taffy on the ground with as much force as you can, it will shatter. However, if you hold the taffy in your hand and gently rub it, manipulate it and bring it up to a sufficient temperature, it will become more pliable, will stretch farther, and will stay in one piece.

My years of dance training and exploring different techniques led me to a career in the health and fitness industry specializing in injury prevention for runners. The most common chronic issues associated with running are plantar fasciitis, inflamed hip flexors, IT Band Syndrome, sacroiliitis, shin splints, patellar tendonitis. Many runners can also experience stress fractures of the feet, hips, and legs. When I began specializing in working with runners, there was one common factor between all of the injured runners that came to me. The runners who experienced such injuries did not warm up prior to their runs.

Runners that warm up prior to their runs, minimize the risk of injury. One of the easiest ways a runner can warm their body sport-specifically, is to walk. I encouraged runners to enjoy a 5 minute leisurely walk, where they take inventory of their feet, stride, posture, and breathing, and adjust where needed. If a runner is recovering from an injury, I encourage them to begin with a 5 minute leisurely walk as mentioned before, followed by 8-10 minutes of brisk walking, where they are encouraged to review the inventory list from the leisurely walk.

Many runners risk injury when they are at the peak of training. It is not always easy for a runner to maintain a body temperature sufficient for intense activity while waiting at the starting line for a race. Many marathons are held during fall and early spring where temperatures can be as low as thirty degrees at the starting line. I encourage my runners to implement many of the techniques I used while I was a dancer, warming up before a show. Runners have told me the most helpful technique they have taken from me to use before a race to keep them warm is the Kundalini “Breath of Fire” which can be done standing in a cramped corral.

It is possible for a runner, dancer, and anyone who participates in physical activity to reduce the risk of pain and injury when they have a warm up plan in place and use it.

Written by:
Melissa Adylia Calasanz
Melissa Adylia Gutierrez
of Controlled Burn Fitness
and
Pedal Precision Indoor Cycling Classes
for
Saint Mary's LEAP100 PPA Class Kinesiology Challenge

Read

PART 2: Care and Conditioning of the Feet
PART 3: Cross Training
PART 4: Rest and Recovery (coming soon)

The Benefits of SMR (Self-Myofascial Release) aka Foam Rolling

Everyone can optimize their physical potential
with a simple performance enhancing technique used by some of the world's greatest athletes, dancers, and fitness enthusiasts to help promote and maintain muscular flexibility and ideal range of motion.

I'm sure you've seen these foam rollers

Maybe you've even used one
Many people haven't, and those who have are usually using them incorrectly.
To reap the benefits of SMR it should be performed SLOWLY, and the first few times, under supervision to ensure that you are doing it correctly.

SMR "Self Myofascial Release" aka Foam rolling
is a performance enhancing technique, used by some of the world's greatest athletes, dancers, and fitness enthusiasts to help promote and maintain muscular flexibility and optimal range of motion.
It is also used as a recovery technique prior to and after intense workouts.

SMR is essential for every active individual.
It is excellent for anyone who experiences sore muscles, excessive tightness or decreased range of motion; anyone who wants to maximize their physical potential; anyone who needs a massage but doesn't enjoy a stranger's touch.

SMR is an excellent tool
It helps to improve flexibility; is a perfect supplement to professional massages; is essential for anyone who lives an active lifestyle, and is looking to maintain a balanced, well cared for body.

Please Note
SMR can be uncomfortable at times, sometimes painful.
I usually suggest that participants attend at least one Breath-Control and Mindful-Movement Workshop or a Restorative/Relaxation Class at The Controlled Burn Fitness Studio prior to attending an SMR Workshop in order to give participants the awareness/tools to deal with the discomfort one may experience while performing SMR.

When performing SMR
Breathe and Relax

Please feel free to contact the Controlled Burn Fitness Studio
with any questions and to schedule your own private SMR Class/Workshop. Maximum 4 Participants

info@ControlledBurnFitness.com

818-248-4242
Please leave a message, we keep the ringer off during business hours to avoid disturbing Personal Training and Group Fitness Clients.

Wishing you a Happy and Healthy Day!
-Melissa Adylia Gutierrez
Owner/Personal Trainer
Controlled Burn Fitness

Taking it Slow Before You Go

The Benefits of a Slow and Considerate Warm Up

Whether it is an 18 year old professional dancer or athlete, with a perfectly conditioned body, or an over 40 year old man with a few muscle imbalances, a slow warm up gives the body and the mind time to become in sync. During a warm up we have the arena to become aware of our breathing, and to take inventory of how our body is feeling. Our body can tell us a lot of things if we just take a moment to listen.

We all must learn how to walk before we learn how to run and most of us can do both, but to reach any physical/fitness goal we must learn how to do anything with proper form. We need to become aware of the point in which we begin to compromise our form and breath control, and learn how to work through this…this is the “edge” we will need to work in to learn how to maximize endurance, to make us stronger…body and mind. We cannot become aware of physical compromises if we are racing towards the end without enjoying the journey. We need to take it slow in the beginning.

Preparing our body for more intense exercise is not the only advantage of a slow and considerate warm-up. A slow warm up is a great opportunity to take inventory of our bodies, our postural habits, our stride, and our intentions. The slow warm up is also a great time to become aware of any habits that could be counterproductive to our goal of nurturing and creating a balanced body.

A slow and considerate warm up is a great opportunity to become aware of our mental and physical reactions to new sensations/physical challenges. During a slow warm up, we have the time to learn how to process any sensations and our reactions to them. We need to learn how to process the feelings of fatigue/exhaustion into a positive and productive sensation in order to maximize our workout and achieve optimal performance. This is how we “work through it”.

Every athlete, dancer, and fitness participant who wants to improve their performance needs to learn how to relax/soften when the intensity level is pushed. Learning how to welcome and process the hellish feelings we experience once we are working at our “edge” can be fun. To make this edge an enjoyable place to be, we have to learn how to stay in the moment. When we are training we need to stay focused and alert to the changes in our bodies and the task at hand. This does not mean fixate on or over-analyze any one sensation, just stay focused. We can learn the most about our body, mind, and breath connection while working at our “edge“. This is the area we should train in for longer periods, try to push from when we are trying to improve, and we will learn to enjoy once we start to become aware of the improvements.

The only way to learn to relax and soften is to become acquainted with our breath and how to control it during any intense physical challenge. When we breath, we need to try to focus on conserving the “action” whether it is the inhale or the exhale. This will help us with our endurance and ease of execution of any task. Trying not to go “all-out” at the beginning of any task will also help to maximize our ability to endure the “long-run”.

Controlling our breath does not mean to “bully” it. We need to learn to “guide” it. We need to become familiar with our breathing, without fixating on it, over analyzing it, or trying to change it…just notice it.

Take a moment and tune in to your breathing. It is hopefully effortless and feels good…enjoy.

Now, our job, forever and ever, amen, is to try to maintain this type of breathing, no mater what…now, we can’t force anything to be relaxed…we have to just surrender, savor, and enjoy it…once we do, the “ease” will follow. We need to become familiar with what “ease” feels like even when we are on the threshold of our physical limits, and then, try to re-create, create, fake, conjure, (or whatever it takes other than force) that feeling, and marry it to our workouts.

For More Info, check out these Workshops at The Controlled Burn Fitness Studio.

Breath-Control and Mindful-Movement

Flexibility, Core-Conditioning, and Restorative/Relaxation Workshop (3-Hour)

Runners Conditioning Workshop

SMR "Self Myofascial Release" (3 Hours)

Head to Toe Flexibility Workshop (2 Hours)

Ultimate Relaxation Workshop (3 Hours)