Do you need to warm up if it's hot?

Written by Dan Tidmarsh, Physiotherapist at Moko Physiotherapy

Yes... well that's what we assume! But we thought we'd reach out to the experts at Moko Physiotherapy to get some real answers!

Whether you’re a seasoned climber or new to the sport, skipping your warmup can be tempting in the hotter months.

You may think that if you already feel hot then you don’t need to warm up? Unfortunately, this isn’t the case and the warmup remains as important as ever and I’ll explain why!

No matter what the weather, the purpose of a warmup is the same:

1. Optimising performance through metal and physical preparation
   
2. Reducing risk of injury 

This is achieved by increasing blood flow, muscle temperature and flexibility as well as preparing the cardiovascular system for your climb.

The warmup can improve coordination and reaction time through stimulating the nervous system. A specific warmup sharpens your focus and can reduce anxiety which ensures you're ready for the demands of your session or competition.

The misconception that the suns heat will warm up your muscles seems logical as you might feel loose and good to go, however this isn’t the full picture for a few reasons:

• Superficial heat: The suns heat can warm the skin and superficial muscles but not the deeper muscles and it doesn’t prepare your cardiovascular system.
• Injury risk: without focus on activating your muscles and mobilising joints, sudden movements or intense exercise can still lead to strains/ sprains, even in hot weather.
• Mind and body: without a warmup you skip your mental and physical preparation for your session and so you won’t be performing at your best… so if you can’t do that new route, you know why!

The main adaptations I would recommend in warmer weather are:

1. Hydration: drink more water than usual before and during the warmup as dehydration decreases performance level and increase risk of heat-related illnesses.
   
2. Shorten duration: In hot weather, you may not need as long to warm up. A 15-minute routine is great if it follows the RAMP protocol (discussed below)
   
3. Find shade: When it’s hot, try to perform your warm-up in a shaded area to avoid overheating before you start your main workout.
   
4. Monitor Your Body: Pay close attention to how you feel. If you experience dizziness, excessive sweating, or cramps, pause and cool down before continuing. If you’re not used to training in the heat then it’s important to be mindful about how your body responds to the weather. Begin with easy climbs in the heat before attempting hard sessions to allow your body to adapt to the warmer conditions.

When creating an optimal warm up, you should follow the RAMP (Raise, Activate, Mobilise and Potentiate) protocol. I have created a basic routine below that you can adapt to fit your needs:

Anything that raises the heart rate e.g., walking/jogging/jumping jacks.

This should involve movement that activate the muscles you are about to use e.g., squats, lunges, pushups, assisted pullups/ chin-ups.

You can combine this with the activation exercises if you wish.

Perform exercises that mobilise the key joints and increase range of motion e.g., Thoracic rotations, hip/ arm circles, Leg swings

Keep these movements dynamic rather than holding stretches for long periods.

Bonus: Use the time after this to focus on your weak points e.g. tight hamstrings.

This is the last piece of the puzzle where you should focus on climbing specific movement; this is what will help you to recruit your max strength.

Gradually build up to your competition level intensity e.g. 2-3 easy climb routes 2-3 first and build up to harder ones.

Lastly finish with something that will really challenge you such as jump to holds on challenging holds.

Whilst this stage should finish with intense drills, there is no need to go to failure.

Don’t forget: Your warmup should be tailored to your individual needs, weakness’ and climbing style.

To conclude, yes you still need to warm up, regardless of the weather!

To optimise your warmup, follow the RAMP protocol and you can prevent overheating by staying hydrated, adjusting the duration and intensity of your warm-up.

So, if your next climb is up the pyramids in Egypt, don’t forget your warmup.

If you're wanting more advice, sports rehab, to join a class or performance coaching make sure to check out our friends at Moko Physiotherapy!