Northwest Arkansas Democrat-Gazette
Master Class
Your warming up should start slowing down as age takes a toll on the joints.
Warmup routines are as individual as workouts. Everyone has a different method for preparing his or her body for physical activity. And warming up is good. The trouble is, few people change their routines, ever.
Over time that good ol’ warmup can encourage injury.
Synovial joints (shoulder, knee and hip) contain three important substances that are all changed by aging.
■ Cartilage cushions the ends of the bones, allowing them to easily slide past one another in healthy joint spaces. In healthy young age, cartilage is comprised of approximately 85 percent water. That can decline significantly throughout life.
As the water goes away, cartilage breaks down. This leads to less padding between bones. Naturally, this causes discomfort and can reduce mobility.
■ Synovial fluid is a joint lubricant that allows bones, ligaments and other connective tissue to move freely within the joint space. As we age, the molecules within synovial fluid can become smaller, thereby reducing lubrication. The result can be more friction and less mobility within a given joint space.
■ Most people have heard of collagen, a natural part of connective tissue and skin. After age 25, collagen levels begin to decline, which can impair joint mobility and flexibility, too.
As collagen, synovial fluid and cartilage deteriorate, it’s important to understand how loss of joint mobility can inhibit the body’s motions and specifically, it’s good to know how to account for reduced mobility within a warmup routine.
In general, warmup routines should begin at lower intensity levels relative to the amount of joint immobility. For some, walking at 1 mph could be a smart way to start the warmup. That’s a very slow walk, and the warmup would build slowly as well.
It’s important to evaluate one’s joint mobility to determine the appropriate warmup intensity, but it’s better to err on the safe side.
The second key is to extend the warmup duration. Joint lubrication takes longer for individuals who have significant deterioration of connective tissue and synovial fluid, so it’s critical to give the body time to create the lubrication necessary for optimum performance.
To sum it up: Start more slowly, take more time.
This week’s exercise is a great example of a joint-specific warmup that encapsulates my final recommendation for warming up with joint mobility problems. Address the target muscles that will be challenged during the workout. In this case, we are focusing on the rotator cuff muscles — which are active in a variety of upper body strength training exercises.
1. Grab a small, full circle stretch band (rather than the handled version).
2. Place both hands inside the stretch band circle with your palms facing each other.
3. Pin both elbows tight by your sides and bend them to 90 degrees with your forearms extended forward, parallel to the floor.
4. Press outward with hands and forearms so you feel the stretch band resisting.
5. Stretch outward 3 to 6 inches, very slowly, then move back to the starting position.
6. Keep the tension on and repeat for 15 to 20 repetitions.
The Mini Band External Rotation is a great way to warm up the shoulders before workout, but it can also serve as part of the workout itself.
If the goal is to strengthen the rotator cuff muscles rather than simply prepare them for activity, after you’ve warmed up, use a band with slightly more resistance and do 5 to 10 fewer repetitions. Enjoy!