Do I still need to warm up my knees when it is hot in Doha?

Why heat is not a warm-up

A warm-up raises muscle temperature from the inside, rehearses the movements you are about to do and wakes up the reactions that protect the knee when you land, cut or twist. Standing in hot air does none of this. Structured warm-ups that include strength, balance and landing practice have been shown to reduce knee injuries, including ACL tears, in team sports. In the heat, the goal is simply to do it efficiently without wasting energy.

A ten-minute knee warm-up

• 1. Two minutes of easy jogging or brisk walking, forwards, backwards and sideways
• 2. Ten leg swings forwards and back, and ten side to side, each leg, holding a fence or wall
• 3. Ten walking lunges with the knee tracking over the toes
• 4. Ten body-weight squats to a comfortable depth
• 5. Ten slow single-leg balance reaches on each leg
• 6. Ten small jumps, landing softly with knees bent and in line with the feet
• 7. A few short accelerations and gentle changes of direction, building to playing speed

Staying safe in Qatar's heat

• Train early in the morning or after sunset in summer, or use air-conditioned courts and gyms
• Drink water before you start, and take regular breaks to drink during play
• Warm up in the shade where possible; it is just as effective
• Wear light, breathable clothing and a hat outdoors
• Stop and cool down if you feel dizzy, nauseous, confused or stop sweating, as these are warning signs of heat illness

Tired, dehydrated muscles protect the knee less well, which is one reason injuries often happen late in a session.

When knee pain during warm-up matters

If the knee hurts, swells or feels unstable during the warm-up, do not play through it. Pain that settles completely after warming up may be minor, but pain that keeps returning, or a knee that clicks with pain or gives way, should be examined by a knee specialist in Doha.