Dynamic Warm-Up Routines

A dynamic warm-up is a series of active movements designed to prepare your muscles, joints, and nervous system for running. These movements gradually increase heart rate, improve mobility, and activate key running muscles such as the glutes, calves, and hip flexors. Unlike static stretching, dynamic warm-ups mimic running movements and help your body transition safely from rest to exercise.
Dynamic stretching is generally recommended before running. Static stretching, which involves holding a stretch for an extended period, is usually better performed after running during the cool-down phase when muscles are warm.
A proper warm-up may help reduce injury risk by preparing muscles and joints for the impact forces associated with running. Dynamic movements improve circulation, increase muscle elasticity, and enhance neuromuscular coordination, all of which can help runners move more efficiently and safely.
Yes. Even experienced runners benefit from warming up before training or racing. A dynamic warm-up prepares the body for physical stress and may improve performance while reducing the likelihood of strains or overuse injuries.
Most runners benefit from a 5–10 minute dynamic warm-up before running. The goal is to gradually increase circulation and activate muscles without causing fatigue. Short, easy runs may require a shorter warm-up, whereas speed workouts or races often benefit from a longer, more thorough warm-up.

Physical therapist manipulating a patient’s elbow during rehab assessment

Why PT Isn't Just for Pain

October 18, 2026

It's National Physical Therapy Month: Why PT Isn't Just for Pain October is National Physical Therapy Month, a time to recognize how physical therapists help people move better and live healthier at every stage of life. This year, we want to bust one of the biggest myths about our profession. Most people think of physical therapy as something you need after a torn ligament, a joint replacement, or a morning when you wake up and can't turn your head. Physical therapists are very good at helping with those things. But treating injuries is only half of what we do. Physical therapy is also one of the most effective, yet underused, tools in preventive health care. A physical therapist can help you move better, lower your risk of chronic disease, and protect your strength and independence for decades to come. Exercise Is the Most Powerful Medicine You Don't Need a Prescription For We all know exercise is good for us, but it's easy to underestimate how good it is. Researchers have called exercise "the real polypill" because no single medication benefits as many systems of the body at once. If physical activity could be packaged into a pill, it would be the most prescribed drug in the world. Regular physical activity: Supports mood and mental health. A large 2023 review of nearly 100 systematic reviews found that physical activity meaningfully reduces symptoms of depression, anxiety, and psychological distress across a wide range of adults. Lowers your risk of chronic disease. Being active reduces the risk of heart disease, stroke, high blood pressure, and type 2 diabetes. In a study of 1.44 million adults, higher leisure-time activity was linked to a lower risk of 13 different types of cancer. Helps protect you from serious illness. In a study of more than 65,000 adults whose activity was directly measured, people who got regular moderate activity were less likely to be hospitalized, admitted to intensive care, or die from COVID-19. Protects your brain. In the long-running Framingham Heart Study, adults who were most active in midlife (ages 45 to 64) had a 41% lower risk of dementia, and those most active later in life (ages 65 to 88) had a 45% lower risk, compared with the least active. Improves metabolic health and sleep. Regular activity improves insulin sensitivity (how well your body uses insulin to manage blood sugar), lowers blood pressure, and improves sleep quality. Yet according to the CDC, fewer than 1 in 4 American adults meet the federal guidelines for both aerobic and muscle-strengthening activity. That means at least 150 minutes of moderate aerobic activity per week, plus strength training at least two days per week. Why is that? For many people, moving regularly hurts, feels overwhelming, or simply doesn't fit into everyday life. That's where your physical therapist comes in. How a Physical Therapist Helps You Stay Active for Life To stay active, you first need to move comfortably and with confidence. Physical therapists are doctoral-trained experts in the human movement system. A thorough PT evaluation looks at how your whole body moves, not just where it hurts. From there, your PT can: Find and address the root causes of pain, stiffness, or recurring injuries Improve your strength, mobility, and balance Build an exercise plan that fits your body, your goals, and your schedule Your PT can also work alongside the rest of your health care team. If your physician has encouraged you to lower your blood pressure, improve your cholesterol, or bring down your HbA1c (a blood test that reflects your average blood sugar over about three months), your PT can design an exercise prescription that supports those goals safely, even if you're working around joint pain or a past injury. Think of Your PT the Way You Think of Your Dentist You don't wait for a toothache to see your dentist. Your movement health deserves the same kind of regular attention. A physical therapist can be your go-to for regular movement screenings, program updates as your goals change, and early attention to small aches before they become real injuries. As your body changes across the decades, or as your life shifts from training for 10Ks to keeping up with your grandkids, your PT can help you stay pain-free, capable, and healthy. Aging is inevitable. Losing your mobility, strength, and independence doesn't have to be. Frequently Asked Questions Do I need to be injured to see a physical therapist? No. Many people see a PT to get stronger, move better, start a new activity safely, or reduce their risk of future injury. Is preventive physical therapy only for older adults? Not at all. Runners, lifters, weekend athletes, and busy professionals all benefit from having a movement expert in their corner. The earlier you build healthy movement habits, the longer they pay off. What happens at a preventive PT visit? Your PT will review your health history and goals, assess how you move, and look at strength, mobility, and balance. You'll leave with a clear plan tailored to you. Your Movement Coach and Lifelong Partner You don't have to wait for pain to see a physical therapist. Whether you want to run your first 5K, get back in the gym safely, or stay strong and independent for years to come, your PT can help you get there. At Tualatin Valley Physical Therapy, every session is one-on-one care with a Doctor of Physical Therapy, focused on helping active people recover and perform better. We're here to remove every barrier between you and the healthy, active life you deserve. If you’re ready to see what physical therapy can do for you, call us at (971) 238-5755. This National PT Month, invest in your future self. You don't have to wait for pain to see a physical therapist. References Fiuza-Luces C, Garatachea N, Berger NA, Lucia A. Exercise is the real polypill. Physiology (Bethesda). 2013;28(5):330-358. Singh B, Olds T, Curtis R, et al. Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. Br J Sports Med. 2023;57(18):1203-1209. Moore SC, Lee IM, Weiderpass E, et al. Association of leisure-time physical activity with risk of 26 types of cancer in 1.44 million adults. JAMA Intern Med. 2016;176(6):816-825. Steenkamp L, Saggers RT, Bandini R, et al. Small steps, strong shield: directly measured, moderate physical activity in 65,361 adults is associated with significant protective effects from severe COVID-19 outcomes. Br J Sports Med. 2022;56(10):568-576. https://bjsm.bmj.com/content/56/10/568 Marino FR, Lyu C, Li Y, et al. Physical activity over the adult life course and risk of dementia in the Framingham Heart Study. JAMA Netw Open. 2025;8(11):e2544439. https://doi.org/10.1001/jamanetworkopen.2025.44439 2018 Physical Activity Guidelines Advisory Committee. 2018 Physical Activity Guidelines Advisory Committee Scientific Report. Washington, DC: U.S. Department of Health and Human Services; 2018. Centers for Disease Control and Prevention. QuickStats: Percentage of adults aged ≥25 years who met the 2018 federal physical activity guidelines for both muscle-strengthening and aerobic physical activity, by educational attainment. MMWR Morb Mortal Wkly Rep. 2024;73(22):521. https://www.cdc.gov/mmwr/volumes/73/wr/pdfs/mm7322a3-H.pdf Centers for Disease Control and Prevention. Physical activity guidelines for adults. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html