Below is an article summary on injury prevention for those who do most of their activity on the weekends. For the full article, please visit:
With the many responsibilities we have during the week, it is understandable why weekend warriors maximize their physical activity over the weekend. However, this pattern of five days of little to no activity followed by two days of high activity can be problematic and lead to injury.
Many common injuries seen in this population include muscle strains, ligament sprains, tendonitis, low back pain, and shoulder pain. But there is good news; taking some basic steps can help to reduce the likelihood of developing these injuries.
- Avoid increasing activity level drastically, especially over a short amount of time; the body prefers progressive changes in activity
- Maintain a base level of fitness throughout the week,
- including general aerobics, strengthening, and stretching
- Remember to warm up. Dynamic warm-ups can be beneficial to get your body ready for exercise. Jogging, high knees, and butt kicks are some examples.
- Don’t forget to cool down and perhaps stretch after your workout. Some research shows static stretching after a workout can decrease soreness and help with recovery.
- Check your equipment and your technique. Equipment that is worn-out, as well as poor technique with activity, can both contribute to a higher risk of injury.
- Don’t push through the pain. Soreness following activity can be normal, but if it continues or worsens, that may be an indicator to have it checked.
If you develop pain, have had an injury, or have questions on any of this information, a physical therapist can help. At HOPE Physical Therapy & Wellness, we treat injuries throughout the entire body and strive to get you back to your full activity level. Not having pain but would like to discuss preventative
measures you can take to stay injury-free? We offer a Wellness Program that may be perfect for you.
Give us a call at (719) 466-6800 to schedule a free consultation to discuss how we may be able to help. You can also check us out on social media for videos and other ideas on things you can do from home.
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