Why warming up your joints before a swim matters

Do we need to warm up even before a quick swim? The short answer: yes! Preparing the body for exercise is always beneficial. Words Liz Lowe

Do we need to limber up even before a quick swim? The short answer – preparing the body for exercise is always beneficial.

Although there are many reasons to warm up the muscular and cardiovascular systems, too, we’re looking specifically at joints here. Synovial joints – such as hips, shoulders, elbows, knees and ankles – contain synovial fluid, which acts as a lubricant to facilitate smooth movement while also helping keep cartilage healthy.

As we age, our synovial-fluid production decreases and cartilage becomes worn, making it even more important that we do what we can to maintain joint health and avoid becoming stiff and creaky! Exercise is known to boost synovial-fluid function and the phrase ‘move it or lose it’ is apt when it comes to joint mobility.

How to warm up before a swim

Mobilise the joints before a swim, using slow, controlled movements that gradually increase the range of motion. Here are a two simple shoulder-mobility exercises:

• Standing arm swings: Swing arms forward and high, then lower and repeat x 10.
• Shoulder rotation: Begin with arms shoulder height, elbows bent to ‘cactus’ position. Keeping elbows high, lower forearms so palms are parallel with the ground. Return to starting position and repeat x 10.

Read our guide to post-swim neck stretches