TIPS to Avoid the Weekend Warrior Syndrome
Sprained ankles, shin splints, tennis elbow and foot pain are just a few injuries that can occur when you are inactive all week and then become a “weekend warrior”. When warm weather comes around, many of us want to be outside hiking, golfing, riding bike, and playing softball. But most people go from the office, straight to the activity without a second thought. Here are a few TIPS that can help you stay healthy and injury free as you transition from chair warmer to weekend warrior.
Start slowly and warm up: Instead of going for that 5 mile hike, start gradually by hiking several smaller distances first. Going on the smaller hikes several weeks in advance will help prepare your body for the longer hikes. Including a proper warm up before any type of exercise is important and will allow your body to ease into the activities of the day.
Stretch before, during and after: Loosen up your tight muscles with some comfortable easy stretching. Stretching prepares your muscles to accommodate movement and also contract to support your joints more effectively as you place more demands on your body.
Work on your Posture: Grandma had your best interests at heart when she told you to sit up straight. There are many components to good posture, but for starters try sitting and standing up taller and start using your abdominal muscles. Improved posture helps your muscles work more effectively and reduces joint pressure. Overall, this means more joint mobility and less injury potential, as well as improved function of the entire body.
Listen to your body: If you’re cramping, sore, or in pain, these are all signs that your body is telling you enough is enough. “Toughing it out” by ignoring the pain, especially if it is joint pain, is not good for your body and can sometimes make the problem worse. If you’re still sore before the next scheduled activity, take the day off or do some very light activity to give your body a moving break. Your body knows what is best.
Stay Hydrated: Hydration is the key to staying active and most people do not hydrate as effectively as they should. Make it a habit to have water available and drink whenever you get a chance. If you are sweating significantly, or over an extended period of time, include a sports drink or some food that has salt to help balance your electrolytes.
Prepare Ahead of Time: A little light training and preparation is a great place to begin and can give your body a strong foundation. Starting at a level that you can handle is the best way to get ready for the upcoming event and increasing your distance, weight or time each week will help reduce your likelihood of an injury at the actual event.
Use proper equipment: It’s always better to do too much then not enough when it comes to being protected during the activities you are participating in. Make sure all protective equipment fits properly and is not worn out or broken.
These are just a few TIPS that can help you deal with your weekend warrior syndrome. If you do decide to head out for that 5K or 18 rounds of golf, take plenty of breaks to recover and stay hydrated. Fatigue and dehydration can sneak up on you, putting you at risk for hurting yourself. So plan ahead, stay alert and listen to your body. Have fun out there and be safe.