How to Maximise Your Warm-Up for Performance and Injury Prevention
The Problem With Most Warm-Ups
At MTE Rehab & Performance, one of the most common things we hear from clients is that they either skip their warm-up or don’t use it effectively.
Countless times people tell us, “Yeah, I go to the gym and walk on the treadmill for 20 minutes.” Or “I play sport three or four times a week, but I never have time for strength work.”
The truth is, if you’re playing sport three or four times a week, your warm-up time alone adds up to 30–40 minutes which is the equivalent of a full gym session. When used correctly, this time can be one of the best opportunities to improve your performance, mobility, and injury resilience.
Why Warm-Ups Matter
A well-designed warm-up prepares your body both physically and mentally for performance. It increases heart rate, improves muscle activation, and enhances joint mobility. More importantly, it helps prevent injuries such as hamstring strains, groin pulls, and ankle sprains, all common issues we treat in our sports therapy clinic in Redruth.
Many athletes and gym users overlook just how effective a warm-up can be for strength, stability, and injury prevention. When used properly, it can replace low quality treadmill jogging or static stretching with purposeful movement that transfers directly to your sport.
How to Make Your Warm-Up More Effective
1. Include Mobility Work
Mobility drills are essential for improving range of motion, reducing stiffness, and preparing the joints for load.
Focus on movements for the hips, hamstrings, ankles, and shoulders, especially if you sit a lot or play football, rugby, or do weight training.
Examples include:
Dynamic hip openers
Thoracic spine rotations
World’s Greatest Stretch
These movements are perfect for runners, footballers, and gym-goers looking to move better and reduce injury risk.
2. Add Injury Prevention Exercises
Your warm-up is the ideal time to include prehabilitation exercises, the small but crucial movements that keep your body robust and resilient.
At MTE Rehab & Performance, we often prescribe these to our clients recovering from or trying to prevent hamstring, knee, ankle injuries and more.
Examples include:
Hamstring isometrics
Adductor squeeezes for groin strength
Banded glute bridges
Calf raises and ankle stability drills
These exercises take just a few minutes but can drastically reduce the risk of injury when performed consistently.
3. Include Plyometric and Activation Work
For athletes and gym users, plyometric exercises such as hops, bounds, skips, and jumps are a great way to activate the nervous system before training.
These build explosiveness, coordination, and control, improving your ability to accelerate, decelerate, and change direction during sport.
Even one or two sets of short plyometric drills can enhance speed and power while preparing the body for higher-intensity work.
4. Add Sprint Mechanics or Speed Work
If you’re a footballer, rugby player, or runner, adding short acceleration drills and maximal sprint efforts during your warm-up can make a huge difference.
At MTE Rehab & Performance, we often use maximal sprints and sprint drills to:
Improve speed and sprint mechanics
Maintain hamstring health
Prepare the nervous system for match intensity
It’s one of the most underused tools for athletes in Cornwall, yet one of the most effective for performance improvement and hamstring injury prevention.
Make Every Minute Count
Your warm up is valuable time. Instead of spending 20 minutes walking on a treadmill, use that same time to mobilise, activate, and prime your body for performance.
You’ll not only feel more prepared but will also reduce your risk of common injuries like hamstring strains, ankle sprains, and lower back pain, conditions we regularly help clients recover from at our sports injury clinic in Redruth.
Why Choose MTE Rehab & Performance in Redruth
At MTE Rehab & Performance, we specialise in sports therapy, rehabilitation, and sports massage for athletes and the general public across Cornwall.
Our approach focuses on building strength, resilience, and performance through evidence-based injury prevention and recovery methods.
Whether you’re returning from injury, looking to improve your athletic performance, or simply want to move better, we’ll help you use your warm up time effectively and get the most out of every session.
Book an Appointment Today
If you’re based in Redruth, Cornwall, and want expert help with your warm-up routine, injury prevention, or recovery, book an appointment at MTE Rehab & Performance today.
We’ll guide you through a personalised plan to help you move better, perform better, and stay injury-free.