Monday, October 22, 2012

Tips to Avoid Weekend Warrior Injuries

You work hard all week long. At the end of the week, all you want is a little fun and games, like some trips to the golf course or a round of touch football in the backyard with friends. But are you pushing yourself too far?

Weekend warrior syndrome happens to many people, primarily men who have sedentary lives during the workweek but become extremely active on the weekends. It's great to get out there and exercise, but going from being completely inactive to huge amounts of vigorous activity can make your body, especially your spine, more prone to injury.

Common injuries resulting from weekend warrior syndrome include:
  • Sprained ankles
  • Knee pain
  • Shin splints
  • Lower back pain
  • Groin strain
  • And more

Weekend Warrior Must-Do's

So what can you do to enjoy your weekend sports without finding yourself with irritating pain come Monday? Here are some tips to keep in mind:
  1. Warm Up.
  2. Okay, we know it's kind of annoying to have to warm up before playing a sport, but the benefits of warming up are worth it. By giving yourself some time to prepare for what's to come, you’re lowering your risk of straining your body. A good warm up should include about five minutes of walking or running to get your heart rate up, along with basic stretches related to the sport you’re about to play.
  3. Add Intensity Gradually.
  4. If you tend to get pretty intense while playing any sport, remind yourself not to get too worked up right away. Take it easy at first, adding intensity like faster running or jumping after your body has plenty of time to loosen up.
  5. Drink Enough Fluids.
  6. Muscles rely on good hydration to function properly. You're more prone to muscle cramps and strains if you aren't drinking enough fluids. Take time to stop what you’re doing and drink something so your muscles can keep up.
  7. If You Feel Pain—Stop!
  8. Even the slightest pain can lead to something bigger if you don’t stop whatever it is that's causing the pain. Is your knee starting to bother you? Call it quits for a while. Pain sensations are warning signs from your body telling you that something's wrong, and not stopping is definitely going to make it worse.

Spine Pain Treatment

Weekend warrior pain is not uncommon. If Monday morning rolls around and you find yourself with debilitating pain, whether it’s in your spine or extremities, and that pain doesn't go away, you may need to seek spine pain treatment.

Don’t let weekend warrior injuries hold you back. Learn more about the noninvasive and minimally invasive procedures from Capstone’s spine pain specialists today.


  1. Yes we should warm up before playing a sport and drink enough fluids to avoid weekend warrior injuries. Nice tips!!!

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