1. Helping runners stay injury free
Simon Brown MCSP
SB Physiotherapy
Rachel Berryman LSSM (Dip)
RB Massage

2. Who are We Simon Brown Rachel Berryman Chartered Physiotherapist
Lead therapist at SB Physiotherapy
10 years of experience working in NHS / Private practice / Military / Professional Football / Elite Netball
Rachel Berryman
L5 LSSM Sports and Remedial Massage Therapist / Soft Tissue Therapist
Lead massage therapist at RB Massage and Farnham Physiotherapy

3. Aims of Tonight Warm-up Cool Down Diet and Nutrition Effects
Why its Important
Cool Down
Why its important
Diet and Nutrition

4. Why do we warm-up?

5. Warm-up – Physical Effects
Produces a degree rise in body temperature. This increase in temperature leads to beneficial changes in body tissue:
Increase in blood flow, meaning increase in oxygen to muscles
Increase in temperature of the blood which increases its ability to deliver oxygen
Increases metabolic activity which improves muscle contraction
Decreases risk of muscular injury
Heat makes muscles and tendons more pliable and elastic

6. Warm-up – Psychological effects
Activation of brain and nerve pathways to prepare your body for the activity ahead
‘Switches on’ balance and reaction sensors
Prepares your brain to ‘focus’ on the activity ahead meaning you generally perform better!

7. What Should a Warm up Include?
Light CV exercise to increase body temperature – it should be for about 5 – 10 minutes
Dynamic stretching exercises - reduce muscle stiffness
General sports specific exercises – eg. Fast feet (running / Sprinting), passing / shooting (Football)

8. Why do we Cool Down?

9. Effects of Cool Down
Helps get rid of waste products in the muscles - including lactic acid
Reduce the potential for aching after exercise (DOMS)
Reduce the chances of dizziness or fainting after exercise
Reduce the level of adrenaline (a hormone) in the blood
Allows the heart rate to return to its resting rate gradually

10. What Should a Cool Down Include
5 to 10 minutes jogging/walking
5 to 10 minutes static stretching exercises .

11. Static Stretches
Static stretches are more appropriate to the cool down as they help muscles to relax, realign muscle fibres and re-establish their normal range of movement. These stretches should be held for approximately seconds.