Weekend Warrior Injury Prevention: 5 Tips
By Western Berks on October 13th, 2018
The Centers for Disease Control and Prevention (CDC) estimates nearly 9 million Americans pack a full week’s worth of exercise into just two days every weekend. These occasional athletes, also known as Weekend Warriors, account for the largest population encountering nonprofessional sport-related injuries. However, these injuries can be minimized with a few simple weekend warrior injury prevention tips.
5 Weekend Warrior Injury Prevention Tips:
- Rethink the Personal Trainer. There is no one more knowledgeable and well equipped to help you understand your musculoskeletal system than a physical therapist. At Western Berks Physical Therapy we will assess strengths and weaknesses from which a comprehensive fitness plan will be tailored to best fit your individual needs and goals. Weekend warrior injury prevention is different than our other programs because of your specific needs.
- Always Warm Up Before Physical Activity, and Cool Down Before Finishing. Warmed muscles are ready for activity and are less susceptible to injury. Warm up and cool down should become part of every workout.
- Light Stretching. Often, weekend warriors skip stretching altogether, and sometimes overstretch. Routine light stretching helps warm muscles up and increases range of motion, reducing the likelihood of injury.
- Commit to Fitness Throughout the Week. To eliminate muscle shock, introduce physical activity throughout the week that includes cardiovascular activity, stretching and weightlifting for balanced strength and conditioning.
- Rest and Listen to Your Body. Consecutive days of training translate into increased injuries. While many athletes think the more they train, the better they’ll play, the truth is, a tired body is more susceptible to muscle strain and other injuries. Consistent pains and strains over time can be a sign of health problems, and are among the most frequent causes that derail a fitness regime.
The most common injuries Weekend Warriors face include rotator cuff injuries, Achilles tendonitis, golf or tennis elbow, acute knee pain and ankle sprains. Weekend Warriors and recreational athletes suffer injuries at a higher rate than less active individuals. Age and physical condition play significant roles in these injuries, as tissue loses its elasticity and are not conditioned properly for rigorous activity.
Let Western Berks Physical Therapy get you ready to take on the weekend with our targeted strengthening programs that identify and restore any areas in your body that may be contributing to pain or dysfunction. Request your appointment below today!