3 best thing to do before playing sports?

woman practicing yoga with a dancers pose variation in a cozy home environment

Prior to engaging in your activity, it’s essential to perform a dynamic warm-up routine that combines both mobility-enhancing movements and mild stretching exercises. This warm-up should be relatively short, lasting only 5 to 10 minutes. When determining your warm-up exercises, consider the specific movements and muscle groups heavily engaged in your planned activity.

1. Warm up and stretch

Let’s start with the obvious – before you get stuck into any high-impact sports session you need to ensure that your body is sufficiently warmed up and your muscles are stretched. 

The best way to start elevating your heart rate is to get on the move. A short run, or even some quick on-the-spot exercises can do the trick and get your heart rate up. Once your heart rate is a little higher it’s time to start stretching. 

Focus on the muscles you will be moving most during your high-impact sports session. The last thing you want is a pulled muscle or injury a few minutes into your session. 

2. Eat the right amount of food at the right time

Fuelling your body correctly before a high-impact sports session is essential. You want to make sure that your body has the energy it needs prior to your session. Make sure you get enough high-quality carbohydrates and plenty of protein before your session. 

If you plan on eating a large meal before your high-impact sports session, ensure you give your body enough time to properly digest the food, at least 2 or 3 hours before you start training. Make sure you avoid any greasy or fatty foods high in sugar, as you will get a quick spike followed by a big energy crash – the last thing you need right before a high-impact sports session! 

3. Get ready and gear up 

The final tip to help you prepare for a high-impact sports session is to make sure you’re wearing the right gear. Even if it’s just a practice session with your teammates, you never know when you might cop an accidental elbow to the chest that results in an injury. Play it safe, and get your protective gear on in preparation for a high-impact sports session. 

We recommend wearing our XENA chest armour if chest injuries are common in the high-impact sports you play. Chest injuries can do some serious damage so it’s well worth protecting this sensitive area of your body every time you take part in a high-impact sports session. 


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