Ask most people how they warm up before exercise and they'll describe standing still and holding a stretch for 20–30 seconds. At Pinnacle Physiotherapy, we want to set the record straight: static stretching before activity is not an effective warm-up, and in some cases may actually increase your injury risk.

What a warm-up actually does

An effective warm-up raises your core body temperature, increases blood flow to working muscles, improves joint lubrication, and prepares the neuromuscular system for the demands ahead. Holding a stretch while standing still does very little of this — it requires movement to achieve these effects.

Static vs. dynamic stretching

Static stretching involves holding a muscle in a lengthened position for a sustained period (typically 20–60 seconds). It is valuable for improving flexibility and is best performed after exercise, when the tissues are warm, or as a standalone mobility session.

Dynamic stretching involves moving through a joint's range of motion in a controlled, rhythmic way — leg swings, hip circles, arm rotations, walking lunges. This is what belongs before exercise. Research consistently shows dynamic warm-ups improve performance and reduce injury rates compared to static-only routines.

"Research consistently shows dynamic warm-ups improve performance and reduce injury rates. Static stretching before activity, by contrast, does little to raise body temperature or prepare the neuromuscular system for the demands ahead."

A simple dynamic warm-up framework

Regardless of the activity you're about to do, a good warm-up should progress through three stages:

  • General cardiovascular activation (3–5 minutes): Light jogging, brisk walking, jumping jacks, or cycling. The goal is simply to raise your heart rate and get blood moving to your muscles.
  • Dynamic mobility work (5–7 minutes): Move through the ranges of motion relevant to your activity. For runners: leg swings, hip circles, high knees, heel flicks. For upper body work: arm circles, shoulder rolls, thoracic rotations.
  • Activity-specific preparation (2–3 minutes): Perform the movements of your activity at low intensity. If you're playing tennis, shadow some swings. If you're squatting, do a few bodyweight squats before adding load.

Don't skip the cool-down either

The cool-down is where static stretching earns its place. Spending 5–10 minutes gently stretching the muscles you've been using helps reduce post-exercise stiffness, supports recovery, and is a good opportunity to work on longer-term flexibility goals.

If you'd like guidance on warming up effectively for your sport or activity — or if you're dealing with a recurring injury that a better warm-up routine might help prevent — the physiotherapists at Pinnacle Physiotherapy are happy to help. Find us in Windsor, LaSalle, and Lakeshore.