How To Warm Up & Cool Down Properly Are you looking for the most effective ways to minimize injuries and maximize performance? At Sievers Sports Medicine, our team is up-to-date on the most advanced strategies to help you reach your highest potential. There have been significant changes in sports performance and the most effective way to prepare an athlete for competition. Rather than wasting your time with outdated strategies, our therapists at Sievers Sports Medicine will teach you how to warm up and cool down correctly to give you the edge in preparing for competition and preventing injuries at the same time! What are the most effective warm-ups and cool- downs to prevent injuries? significant evidence to support the use of warm-up programs in team and individual sports, with an expected reduction of the risk of injury by over 35%. But long-duration (<60 seconds) static stretching may impair your performance and should be avoided or followed up by dynamic stretching and/or a general warm-up.
Cooling down after participation is also known as recovery. Recovery is as important as warming up and should consist of proper hydration, nutrition, gentle stretching, and/or foam rolling to minimize post-workout soreness. Adequate recovery also ensures your body is ready to handle training demands the following day. Request an appointment with our team at Sievers Sports Medicine, and let us teach you how to warm up and cool down properly. No matter your age or ability, learning to warm up and cool down can make all the difference between injury and playing pain-free! Sources: https:/ link.springer.com/article/10.1007/s40279-018-0958-5 • https:/ www.sciencedirect.com/science/article/abs/pii/S1521694219300312 • https:/ link. springer.com/article/10.1007/s40279-017-0834-8 • https:/www.frontiersin.org/ articles/10.3389/fphys.2019.01468/full • https:/www.sciencedirect.com/science/article/ abs/pii/S1360859220300218 •https:/www.thieme-connect.com/products/ejournals/ abstract/10.1055/a-0905-3103 Patient Success “I totally recommend him to anyone.” “I have seen Dr. Sievers for several years for long standing injuries I have. He and his staff have always done a great job. I totally recommend him to anyone. I’ve even brought my mom to see him all the way from Oklahoma.” — J.B. Start Healing Today
Dynamic stretching involves performing active movements that repeatedly stretch the muscles to their full range of motion while mimicking the sport you are about to play. Dynamic stretching has been shown to help improve range of motion and increase blood flow and overall performance, especially in sprinting and jumping sports. Warm-ups that simulate the actual sport (functional movements) give you an added advantage by helping improve your performance during practice or competition. There is
Healthy Recipe Cowboy Caviar
Ingredients: • 1 15-oz. can black eyed peas, drained and rinsed • 1 15-oz. can black beans, drained and rinsed • 1 1/2 c. diced roma tomatoes • 1 jalapeño pepper, chopped • 1 yellow bell pepper, chopped • 1/2 c. red onion, chopped • 1/4 c. chopped cilantro • 3 tbsp. olive oil • 2 tbsp. red wine vinegar • 1 tbsp. Worcestershire sauce • 1/2 tsp. seasoned salt
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• 1/2 tsp. ground cumin • 1/2 tsp. ground black pepper • Tortilla chips, to serve
Directions: In a large mixing bowl, combine the black- eyed peas, black beans, tomato, bell pepper, red onion, jalapeño, cilantro, olive oil, vinegar, Worcestershire sauce, seasoned salt, cumin, and black pepper. Mix well to combine. Serve with tortilla chips.
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