Keeping Fitness a Priority this Fall: How to Warm Up for Success and Avoid Injury

As the days get shorter and colder, finding the motivation to stay active can feel more challenging. If you’re a busy professional spending long hours at a desk, the temptation to stay sedentary—especially when it’s dark by early evening—can be tough to resist. However, as a physical therapist and fitness coach, I know that consistent movement is crucial for long-term health, not only to feel good but also to prevent chronic health issues. Many of my clients start their journey with me after receiving a wake-up call from their healthcare provider: their numbers are veering towards chronic conditions. My mission is to help you prioritize health for lasting wellness, whether you’re local to the metro Detroit area or joining virtually!

How I Can Help You Prioritize Health & Fitness

For those in metro Detroit, I offer in-person physical therapy and assisted stretching sessions in Southfield, Michigan. These sessions can help reduce pain, improve mobility, and keep you moving smoothly. Whether you need PT for specific issues or assisted stretching to maintain flexibility, I can guide you to the appropriate service based on your unique needs.

If you’re outside the area, I offer virtual consultations and online fitness coaching, where I develop a personalized exercise plan tailored to your mobility needs and fitness goals. This approach feels a lot like a “PT-inspired” fitness program, providing professional insight into movement to keep your body feeling good while reducing injury risk.

Why Warming Up Matters, Especially Before Strength Training

Jumping straight into a workout after a long day can set you up for soreness or even injury, especially if your muscles are tight and you’ve been sitting for hours. As someone over 40, I know firsthand the importance of a good warm-up; gone are the days when I could just pick up weights without a second thought! A proper warm-up not only increases blood flow and loosens tight muscles, but it also protects your joints from strain.

Try this 5-minute dynamic warm-up before lifting weights:

• Knee Hugs – For hip and hamstring flexibility
• Inchworms – To engage the core and warm up the hamstrings
• Hip Circles – Loosen up the hips and protect from stiffness
• Alternating Side Lunges – Activate inner thighs and improve hip mobility
• Deep Squat with Rotation – For core, shoulders, and overall body balance
• Hip Windshield Wipers – Ease out lower back tension and prep your hips

Try my dynamic warm up before strength training.

Starting with this routine can make all the difference in how your body feels both during and after your workout. Remember, warming up is a quick, powerful way to prevent injury and keep your movement smooth and safe!

This Month: Free PT Movement Assessments are Here!

This season is a great time to reset your wellness routine, and to help, I’m offering Free PT Movement Assessments once a month for local metro Detroit residents. Available on November 23 and December 28, these 30-minute sessions are a perfect opportunity to address any aches or concerns you may have.

When Should You Schedule a Free PT Assessment? Consider signing up if:

• You experience discomfort during daily activities. If soreness from sitting, lifting, or repetitive movements has become a regular part of your day, an assessment can help identify the underlying cause.
• You have lingering pain from activity or injury. Persistent pain lasting over a week, whether from working out, running, or even heavy lifting, could signal an issue that an assessment can address.
• Seasonal aches or stiffness have set in. Cold weather often brings new discomfort; a quick screen can help you tackle it early.
• You’re in training for a race, starting a new workout program, or simply want to prevent injury. Understanding any potential weaknesses will help you move forward safely.
• You have a young athlete in the family who may be silently dealing with discomfort. An assessment can offer insights into their movement as they grow and adapt to their sport.

Ready to schedule? Visit blackstartherapy.com or send me a message to secure your spot. Spaces are limited each month, so don’t wait!

Wellness Tip of the Week: Boost Your Motivation as the Clocks Fall Back

This weekend marks daylight savings time, giving us an extra hour in the morning but darker evenings. These seasonal shifts can impact our mood and motivation to stay active. Throughout November, I’ll be sharing simple strategies to help you stay on track with fitness goals despite the colder, darker days.

Got any specific questions or topics you’d like covered? Let me know in the comments—I’d love to hear from you! And as always, thank you for making your wellness a priority this season.