Sometimes we wonder what categorizes us as a "Weekend Warrior" and why? Look no further! I will explain it to you right here on our Sport and Spine Therapy of Marin Blog! According to the dictionary definition; A person who participates in a usually physically strenuous activity only on weekends or part-time. Now you ask yourself, how do I fit into that definition exactly??? If you're battling during the week behind a desk, piled in paperwork, too busy with the family, and not being active, then you go do a 5k run or do extreme Cross-fit on the weekend. Then you ARE that Weekend Warrior. You might laugh when you come across this but the impact of being a weekend warrior actually puts you at risk for more injury.
The reason we exercise regularly and spread out the workout during the week allows us to build up endurance and allow recovery time. Most of the weekend warrior injuries ranges from strains, muscle soreness, and some other mild injuries. Because you are doing too much and too fast. Long term injuries could include chronic tendinitis from the abuse on our tendons when the exercises are not being done properly. This includes not warming up, which means a light bike warm up, brisk jog, walking, arm circles, stretching before, during, and after the workout. The reason for this is to allow our muscles to adapt to the exercising environment since you have been inactive during the week. The consequences could end in severe, acute, and chronic injuries if not done appropriately. For example; Achilles tendon rupture - which means the Achilles tendon which attaches to your heel completely tears off. This would put you through enduring six months to a year of Physical Therapy.
The best way to implement your exercises on the weekend is to spread out the sessions in smaller and more frequent increments and to avoid exercising too much, too soon. According to the Center for Disease Control and Prevention 100,000 Americans visit the emergency room for sport and exercise related injuries each day.
You can achieve Athletic status and stop being the Weekend Warrior! Do your exercises three to four times a week is ideal. This will greatly reduce the risk of injury. Not everyone needs to achieve Competitive Athletic status, however we can be healthy and well fit, without killing ourselves.
Some suggestions to help avoid injury;
Come into Sport and Spine Therapy of Marin and schedule a Wellness Session with one of the ATC's and we can go over your exercise regime and fine tune your exercises to prevent acute and chronic injuries.
Lonnie Tanenberg, ATC, CGFI
Certified Athletic Trainer and Certified Golf Fitness Instructor
San Anselmo - 415-457-4454
OR if you're closer to Novato - Schedule an appointment with one of our ATC's at 415-898-1311.
The reason we exercise regularly and spread out the workout during the week allows us to build up endurance and allow recovery time. Most of the weekend warrior injuries ranges from strains, muscle soreness, and some other mild injuries. Because you are doing too much and too fast. Long term injuries could include chronic tendinitis from the abuse on our tendons when the exercises are not being done properly. This includes not warming up, which means a light bike warm up, brisk jog, walking, arm circles, stretching before, during, and after the workout. The reason for this is to allow our muscles to adapt to the exercising environment since you have been inactive during the week. The consequences could end in severe, acute, and chronic injuries if not done appropriately. For example; Achilles tendon rupture - which means the Achilles tendon which attaches to your heel completely tears off. This would put you through enduring six months to a year of Physical Therapy.
The best way to implement your exercises on the weekend is to spread out the sessions in smaller and more frequent increments and to avoid exercising too much, too soon. According to the Center for Disease Control and Prevention 100,000 Americans visit the emergency room for sport and exercise related injuries each day.
You can achieve Athletic status and stop being the Weekend Warrior! Do your exercises three to four times a week is ideal. This will greatly reduce the risk of injury. Not everyone needs to achieve Competitive Athletic status, however we can be healthy and well fit, without killing ourselves.
Some suggestions to help avoid injury;
- Get a workout partner - this would help pass time and motivate each other to exercise regularly (You can't let your friend down!)
- Eat healthy
- Make the time to exercise/workout - Could be as little as half hour.
- If you feel a sharp or stabbing pain in your muscles during your workout, STOP what you are doing and ice the injury. (Ideal is to ice for 20 minutes every hour.) If the problem persists and does not go away in three to five days, go see your doctor.
- Use the proper techniques for the exercise/work out.
- Always do a cool down after your exercise/work out.
- Drink PLENTY of fluids!!! Staying well hydrated. (NO SODA!)
Come into Sport and Spine Therapy of Marin and schedule a Wellness Session with one of the ATC's and we can go over your exercise regime and fine tune your exercises to prevent acute and chronic injuries.
Lonnie Tanenberg, ATC, CGFI
Certified Athletic Trainer and Certified Golf Fitness Instructor
San Anselmo - 415-457-4454
OR if you're closer to Novato - Schedule an appointment with one of our ATC's at 415-898-1311.
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