The E3 Rehab Podcast 244. Does The Warm-Up Really Reduce Injury Risk? w/ Jose Afonso
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Mar 17, 2026 Jose Afonso, a University of Porto researcher and former volleyball coach specializing in warm-ups and training methods, joins to question whether warm-ups truly cut injury risk. He examines study flaws, suggests clever trial designs, compares warm-ups to chronic prevention programs like FIFA 11+, and debates cool-downs, readiness, and practical preparation strategies.
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Warm-Up Is Contextual Not Prescriptive
- Almost any pre-activity movement can be a warm-up; classification depends on context and intent.
- Athletes can warm up via main-session tasks (e.g., low-load sets or sport-specific drills) rather than separate preparatory routines.
Volleyball Teams Skipping Warm-Ups On Football Day
- Afonso recounts volleyball teams playing football on Mondays with no gradual intensity despite being volleyball players.
- The same athletes skip formal warm-ups then sprint full intensity in football drills, showing psychological/contextual influences on warm-up behavior.
Avoid True Max Efforts As First Activity
- Err on the side of caution: avoid performing true maximal efforts (e.g., 1RM or full sprints) as the very first activity of a session.
- Use progressive, session-specific ramping or low-load warm-up sets to reduce immediate risk.