How weekend warriors can prevent injuriesSep 25, 2017
Weekend warriors use the weekend to exercise and participate in activities they enjoy such as tennis, biking, basketball, hiking and running.
After putting in a full week of work and often abruptly increasing their activity on the weekend, the weekend warrior is prone to developing occasional aches but also serious injuries. Knee pain and injuries are common reasons for someone to visit an orthopedic surgeon, particularly those who are not accustomed to regular exercise except what they do on the weekend.
Dr. Matt Fishman, an independent orthopedic knee and shoulder surgery specialist, highlights what the weekend warrior can take to help prevent injuries as well as initially treat those aches and pains at home:
How to help prevent injuries
• EAT HEALTHY AND HYDRATE: Stay adequately hydrated and maintain a well-balanced diet.
• STRETCH: Stretch before you exercise to loosen your muscles and joints. Stretch after to help promote quicker recovery.
• WARM UP: Allow adequate time during your warm up to increase blood flow to your muscles before engaging in vigorous exercise.
• USE PROPER TECHNIQUE AND EQUIPMENT: Most gyms have staff members available to teach you how to exercise safely and effectively as well as to tailor an exercise program to your needs.
• STAY COOL: Especially in the Arizona summer months, exercise indoors or in the early morning hours to avoid the heat.
• BE REGULAR AND RECOVER: Maintain a structured exercise schedule throughout the whole week while allowing for adequate rest and recovery between workouts.
• RAMP UP GRADUALLY: Avoid too rapid of an increase in either the intensity or frequency of a new exercise or activity.
• CROSS-TRAIN: Cross-training can help prevent overuse injuries that may result from the repetition of only a limited number of specific workouts or activities involving the same few muscles or joints each time.
• LISTEN TO YOUR BODY: Do not play or exercise through pain or fatigue. Pain is your body’s way of telling you to stop. Playing or exercising through pain or fatigue may predispose you to further injury.
Home treatment remedies
Initial aches and pains can be managed with R.I.C.E. This stands for:
Pain that persists should be evaluated by a physician. Do not hesitate to seek evaluation as not all injuries require surgery. Sports medicine specialists serve to help you maintain your active lifestyle.
Matt Fishman, M.D. is an independent orthopedic surgeon on staff at Abrazo Scottsdale Campus. For more information, go to AbrazoHealth.com.