Why Your Warm-Up Isn’t Actually Preparing Your Body

Be Honest… Your Warm-Up Is Probably an Afterthought

A quick jog.
A couple of random stretches.
Maybe a few arm swings.

Then straight into training.

At Good Vibes Physio Sunshine Coast, this is one of the most common patterns we see — and it explains a lot of injuries.

Because most people don’t really warm up.

They just… start cold, but slightly less cold.

The Real Job of a Warm-Up

A proper warm-up should:

✅ Increase blood flow and body temperature
✅ Prepare your joints for the ranges they’re about to use
✅ Wake up your nervous system
✅ Work the movements you’re about to do
✅ Reduce injury risk and improve performance

If it doesn’t do those things — it’s not doing its job.

Why Most Warm-Ups Fail

1. They’re Too Generic

The same warm-up for:

• Running

• Lifting

• Sport

• High intensity classes

…doesn’t make sense.

Your warm-up should match what you’re about to do.

2. They Don’t Address Your Weak Links

If you:

• Always get tight hips

• Always feel your calves

• Always tweak your shoulder

…but your warm-up never targets those areas — you’re leaving your risk unchanged.

3. They Don’t Progress Into Real Movement

A few stretches won’t prepare you to:

• Sprint

• Jump

• Lift

• Change direction

Your warm-up should build up to those movements, not skip straight to them.

What a Good Warm-Up Actually Looks Like

A simple, effective warm-up usually includes:

1. Raise

Light cardio to increase heart rate and temperature.

2. Mobilise

Targeted mobility for the joints you’re about to use.

3. Activate

Wake up the muscles that should be doing the work.

4. Potentiate

Gradually build toward the speed, load, or intensity of your session.

Example: If You’re Training Legs

A good warm-up might include:

• Light cycling or jogging

• Hip and ankle mobility

• Glute activation

• Bodyweight squats and lunges

Light jumps or faster reps before main sets

The Payoff

A proper warm-up means:

✅ Better performance
✅ Better movement quality
✅ Less stiffness
✅ Lower injury risk
✅ More consistent training

Why This Matters Long-Term

Most overuse injuries aren’t from one bad session.

They’re from thousands of poorly prepared reps.

How We Help at Good Vibes Physio

We help active people on the Sunshine Coast:

✅ Identify their weak links
✅ Build personalised warm-ups
✅ Move better before they load
✅ Stay consistent and injury-free

👉 If your body always feels tight, sore, or vulnerable at the start of sessions, book an assessment and let’s fix your warm-up properly.