Most of us who are involved in archery or bowhunting also participate in other forms of recreational activity - be it organized sports, jogging, biking, golfing, canoeing, hiking, weight lifting, etc. If so, do we usually warm up and stretch prior to the activity? Probably yes to some degree. How about before shooting a bow? More than likely, not. Why? Archery is the same as any other form of physical activity. In the Oct/Nov/ 2000 issue of BOWHUNTER Magazine, professional archery Randy Ulmer wrote about the importance of warming up and archery.

"As we get older, we get a little more sensitive to the rigors of shooting a bow. Among my over-40 buddies, I'm hearing about a lot more bodily complaints. Things like rotator cuff problems, back problems, tendonitis, sore wrists and sore elbows. One key tenet of injury prevention in all sports is proper warm-up and archery is no different from any other sport (except that very few people warm-up before they shoot a bow). One of the best ways to prevent athletic injury is to prepare the muscles, tendons and ligaments for the stress of the sport - before you begin."

Stress! Is there stress in shooting a bow? Well, if you are like the average archer, you pull a 60# bow and shoot 35-40 arrows in a single practice session. During this practice session you have pulled approximately 2000 lbs., or roughly one ton of weight! Granted, with a compound bow and 65% let-off, you are not 'holding' that much weight but you are still pulling back the maximum weight until the bow 'breaks over'. 

If you are a traditional shooter you will be holding the maximum weight continuously. The major force in archery occurs during the first few shots when the muscles are cold and the tissues are tight and not yet warmed up. As you know, it is much more difficult to pull a bow back on the first shot than on the tenth shot. 

Unfortunately, with archery, it's all or nothing. In other words, on the first draw you immediately begin pulling the maximum weight of the bow: unlike other sports where you can slowly warm up and stretch muscles before having to throw, pull or apply a maximum force. To compound this problem, just add cold to the equation. Cold muscles and tendons are far more susceptible to injury and tearing than warm, pliable tissue.

In his classic textbook, Modern Principles of Athletic Training, Daniel D. Arnheim explains that the main purposes of warming up are to raise both the general body and deep muscle temperatures and to stretch collagenous tissues to permit greater flexibility. This reduces the possibility of muscle tears and ligamentous sprains and helps to prevent muscle soreness. Warm-up consists of two parts: 

1. The general or unrelated warm-up; which involves activities that bring about a general warming of the body without having any relationship to the skills to be performed, and; 
2. Specific or related warm-up which mimics or is similar to the same skills to be performed. Examples of a general warm-up include easy running, jogging in place and general stretching exercises. Randy Ulmer's general warm-up regiment consists of a 5 minute stretching program using a rope, towel or BowFit Archery Exerciser. In this general warm-up exercise, begin by stretching the arms behind the back, up over the head and across the front of the body. Also, do trunk rotations and toe-touching stretches. I also like to stretch the legs with some simple calf and hamstring stretches, thigh and quadriceps stretches, a ski stretch for the hip and groin followed by a minute of jogging in place. 

The transmission of nerve impulses also speed up as well. In cold weather, ideally try to keep your overall body temperature as warm as possible and frequently stretch your muscles to keep the collagenous tissues flexible. 

The BowFit Archery Exerciser works very well for this. It is lightweight and compact enough to fit in a coat pocket of fanny pack and is easy to use when sitting long hours in a cold treestand. Simply pull out the BowFit and draw back a few times every hour or so. Again, start with light resistance and hold for 10 seconds. This exercise will definitely keep your muscles loose and warm and your nerves on full alert for when that big buck comes sneaking by.

Take the time to warm up before shooting: just as you would before jogging, biking or playing sports. I think you will be pleasantly surprised by the results and more importantly, you'll avoid repetitive, over-use injuries common to all sports - archery included.

Dave Cole MSPT is a Physical Therapist specializing in Sports Medicine Orthopedics. He holds a BS Degree in Physical Therapy form Northwestern University Medical School, and MS Degree in Exercise Science and a BS in Health Education from Utah State university. A 20-year bowhunter with many big game animals to his credit, Dave invented the BowFit Archery Exerciser to help prevent injuries, aid in warming up and helping to maximize strength/holding stamina in upper body muscle groups. Dave uses the BowFit for his own personal use and in his position as a Physical Therapist for many patients suffering from shoulder injuries.