[BillyMac]

IOWA HIGH SCHOOL ATHLETIC ASSOCIATION
KEY POINTS TO PROPER WARM-UP AND STRETCHING

The warm-up period should last 5 - 15 minutes depending on the intensity of the activity to follow. The more intense the activity, the longer the warm-up period should be. Warmup intensity should gradually be increased until it is near that of the activity to be performed. A rest period of 5-10 minutes should follow the warm-up prior to the activity. A warm-up remains effective in increasing muscle temperature for up to 45 minutes after it has been completed. After 45 minutes have expired, additional warm-up should take place before any activity.
1. Passive warm-up. The use of warm showers or whirlpools, heating pads, massage, or analgesic creams does not significantly warm up the muscles and should never take the place of actively warming up.
2. General warm-up. The use of activities such as walking, jogging, jumping rope, or calisthenics prior to activity reduces the risk of injury.
3. Specific warm-up. The use of movements that are an actual part of the activity to be performed is an excellent way to warm-up.
4. General warm-up activities should precede specific warm-up.
5. Always do general warm-up activities before stretching.
6. Stretching should result in a mild tension in the muscle being stretched. Pain is counterproductive when stretching!
7. Hold each stretch for 30 - 60 seconds.
8. Never bounce when stretching!
9. Stretching after a contest will help to alleviate possible muscle soreness the next day and improve overall flexibility.
10. To prevent possible further injury, it is best to consult a medical professional before stretching when an injury is present.

The following is a synopsis of a survey conducted by Kurt Walderbach with the assistance of the Iowa High School Athletic Association. Kurt is a physical therapist, specializing in sports medicine, and a nationally certified athletic trainer. Kurt has also been a registered official with the Iowa High School Athletic Association for the past sixteen years. He has state tournament experience in basketball and football.

Two hundred forty-eight (248) IHSAA state football play-off officials were surveyed to evaluate certain health variables related to football officiating. 205, or 83%, of the officials surveyed responded to the survey. 18% of the officials responding to the survey were injured during the football season. The majority of those officials did not lose time from their jobs as a result of the injuries sustained, but did lose time officiating. 62% of the injuries sustained were muscle strains, 24% were sprains, and 14% were cuts and bruises. The survey results show a direct correlation between age and the incidence of injury, especially sprains and strains. As age increased, so did the number of injuries sustained. There was also a correlation between pregame stretching and the number of injuries. 73% of the officials injured did not follow the IHSAA pregame stretching guidelines. Officials who followed the pregame stretching guidelines had significantly fewer sprains and strains.

Two things seem obvious from this survey.
1. As officials get older their risk of injury increases. This means officials must work hard on a year-round basis to maintain your optimal weight, retain your flexibility, and stay physically fit.
2. Officials who followed the IHSAA pregame stretching guidelines had significantly fewer sprains and strains.
Another interesting item from the survey is this: Of the officials responding to the survey, 49% had a physical examination within the last year, 30% had a physical examination within the last 3 years, and 21% had their last physical examination more than three years ago. The AMA recommendations are that anyone over 40 years old have a physical examination on a yearly basis. 70% of the officials surveyed were forty years old or older. Sports officiating can be physically demanding and may require a high degree of strenuous exercise. In order to protect your health, and longevity in an avocation you love, we encourage you to have regular physical examinations and maintain a high fitness level in order to reduce the risk of injury. If you have any questions about fitness and wellness, please don’t hesitate to contact Alan Beste at the Athletic Association Office.

Remember: Each year a new sports season starts, the players are the same age as players were ten years ago, although they may be faster, bigger, and stronger. Officials, however, are just ten years older!