Blue Sky Therapy Blog

Weekend Warriors: Reduce the Risk of Injuries with These PT Tips

by Blue Sky Therapy

A weekend warrior is someone who may not have time for themselves during the week due to juggling school, family, kids, and work. With no time to spare during the week, your workouts may fall on the weekend days, having you trying to fit a week’s worth of physical activity into two short days.

Weekend warriors participate in a variety of activities when they have time including:

  • Recreational sports
  • Running
  • Hiking
  • Strenuous yard work

    Common Injuries for Weekend Warriors

After a long week of inactivity, intense sessions of exercise can potentially lead to injury, which is why it is important to take measures to protect yourself. Common injuries caused that weekend warriors are at risk for include:

  • Ligament sprainsweekend warriors, sports medicine, physical therapy
  • Muscle strains
  • Shin splints
  • Tendinitis
  • Low back pain
  • Shoulder injuries, specifically rotator cuff injuries

How to Decrease Your Chance of Injury

The biggest cause of injury for the weekend warrior is the lack of activity between the intense sessions of exercise. One way to lower this risk is to add less intense workouts during the week to help your muscles adapt to the more vigorous demands they are placed under on the weekends.

Other ways to decrease injury include:

Slowly Build up Activity

The key to decreasing your risk of injury is to gradually increase the length and intensity of the workout so your body has a chance to adjust.  After the winter season, when many of us are less active, it is important to ease into your summer workouts to stay healthy and injury free.

Use the Correct Equipment and Proper Technique

Before working out, check to make sure your equipment is in good condition and is functioning properly. Also, be sure to use equipment that is a proper fit for you and your abilities to help prevent injury.

It is recommended you purchase new shoes each season that are properly suited for each activity to help reduce the risk of ankle sprain or foot pain.

Be Sure to Warm Up and Stretch

Before performing any intense activity be sure to perform an easy warm up and to dynamically stretch to decrease the risk of injury. For example, before going on a run, you can take a warm-up walk to help loosen your muscles and move your joints to prepare them for more intense activity.

Dynamic stretches such as core twists, leg kicks, or shoulder circles, should also be done prior to working out. Choose your stretches based on the workout activity you plan to do. For example, do lunges prior to running or shoulder circles prior to throwing.

Keep in mind that static stretching, where you hold the stretch in position for 30-60 seconds, can also help reduce muscles soreness after your workout.

Do Not Push Through the Pain

If you experience sharp pain during your workout, it could be a sign that an injury is occurring. If you experience pain outside of normal muscle soreness, such as lingering aches and pains, it is important to schedule an evaluation at a Blue Sky Therapy location to get you on your way to healing your injury and back to your weekend warrior activities in no time.


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