Fall in Georgia is made for getting outside. The North Georgia trails turn gold and red, Saturdays fill up with yard work, and Thanksgiving usually brings at least one game of backyard football. Most of us jump into these activities cold, though, after a week at a desk or in the car.
A few minutes of preparation can change how your body feels during the activity and the day after. Here is what the research says about stretching and warming up, and how to do both for the fall activities you love.
Warm Up First, Stretch Later
For years, the standard advice was to hold a few long stretches before any activity. The research has moved on. A review in American Family Physician concluded that stretching before exercise does not reduce the risk of injury, though it may slightly reduce postexercise muscle soreness.
What does seem to help is a dynamic warm-up: a short series of controlled movements that gradually raises your heart rate and takes your joints through the range of motion you are about to use. In one trial of youth soccer players published in the Journal of Sports Science and Medicine, a structured warm-up program significantly reduced the overall rate of injury by 41% compared with the players’ usual warm-up.
That does not mean static stretching is bad for you. A 2024 analysis in the Journal of Sport and Health Science found that stretching did not negatively influence athletic performance in general. It simply works best as its own habit, done after activity or on its own to build flexibility over time, rather than as the only thing you do before heading out.
A simple rule to remember: move before, hold after.
Why Cooler Weather Calls for a Longer Warm-Up
Many of our patients tell us they feel stiffer once the temperature drops. Muscles and joints often take longer to loosen up on a cold morning, so give yourself a few extra minutes of easy movement before you push. Brisk walking, marching in place, or a few rounds of arm circles are enough to get started.
How to Warm Up for Popular Fall Activities
Hiking
Hills and uneven ground put a lot of demand on your ankles, knees, and hips, especially on the way down. Before you hit the trail, try:
Ankle circles, 10 in each direction
Walking lunges, 8 to 10 per leg
Leg swings front to back and side to side, 10 each
Five minutes of easy walking at the trailhead before picking up the pace
On long descents, shorten your stride and keep your knees slightly bent. Trekking poles can also take some of the load off your knees.
Raking Leaves and Yard Work
Raking rarely feels like exercise, but a few hours of bending, twisting, and hauling bags is a common cause of low back pain this time of year. Warm up with:
Standing hip circles, 10 in each direction
Gentle trunk rotations with your arms crossed over your chest
Cat-cow, 8 to 10 slow reps on your hands and knees, alternating between rounding and arching your back
Bird dogs, 5 per side, one of the go-to spinal hygiene exercises our doctors recommend on the Easewell Podcast
While you work, switch your lead hand every few minutes so you are not always twisting the same way. Keep the rake close to your body, bend at your hips and knees when lifting bags, and take a short break every 20 to 30 minutes.
Backyard Football
Sprinting, cutting, and throwing after a big holiday meal is a recipe for pulled hamstrings and sore shoulders. Before kickoff:
Two to three minutes of light jogging
High knees and butt kicks, 20 seconds each
Leg swings, 10 per leg
Arm circles, small to large, in both directions
A few short, easy throws before anyone goes deep
Playing in a fall league? Read our guide to sports injuries, PRP therapy, and spine health for more on protecting your back during the season.
Apple Picking and Mountain Day Trips
Apple picking means a lot of reaching overhead, so shoulder rolls and side bends are a good start. The bigger challenge is often the drive. An hour or two in the car each way can leave your neck and low back tight before you have picked a single apple. When you arrive, take five minutes to walk around, roll your shoulders, and do a few chin tucks: gently draw your chin straight back, hold for five seconds, and release. On the way home, plan at least one stop to get out and stretch your legs.
Tips for Making It Stick
Keep it short. Five to ten minutes is enough for most recreational activities.
Match the warm-up to the activity. Focus on the joints and muscles you are about to use, then add some full-body movement.
Save longer stretches for after. Once your muscles are warm, hold each stretch for 20 to 30 seconds without bouncing.
Be consistent. A few minutes of mobility most days does more than one long session before the big game.
Listen to your body. Soreness that lasts more than a couple of days, or any sharp pain, is worth having checked by one of our doctors.
Enjoy the Season and Feel Good the Day After
Fall is too good to spend on the couch with a sore back. A short warm-up before you head out and a few stretches when you get home can help you enjoy every hike, yard day, and backyard game this season.
If stiffness or soreness is keeping you from the activities you love, the doctors at Ease Wellness Chiropractic can help you find what is behind it and build a plan to keep you moving. With nine locations across Georgia, there is likely one near you. Book an appointment at the office closest to you today.
