It's challenging to fit in sporting events for yourself or tough workouts during the busy work week. Many people become weekend warriors – people who engage in a lot of physical activity over the weekend before heading back to work on Monday.
Being a weekend warrior is an excellent way to stay in shape and have fun, but it can lead to Monday morning pain and injuries if you're not careful.
At Orthopaedic Specialists, Dr. Brandon Downs provides education on how to prevent joint injuries, cartilage damage, and general orthopaedic advice. Dr. Downs is an experienced orthopaedic surgeon in Nashville, Tennessee.
Being a weekend warrior isn't for the faint of heart; it involves a lot of physical activity in a short amount of time over the weekends. Weekend warriors commit to physical activity on their days off and become less active during the work week.
There's nothing wrong with being a weekend warrior, but it can lead to injuries and pain if you're not careful. Various injuries relate to being active on the weekends, and they include:
Most injuries or pain occur from overexerting muscles, tendons, and ligaments over a short period, and being inactive during the week. Some discomfort is mild, while other types can affect work and other daily activities.
As a weekend warrior, it's essential to learn how to exercise and engage in sports without sustaining injuries. You need to learn how to enjoy yourself over the weekend without waking up to intense pain on Monday morning.
The most important tip we have is to ease into activity and take your time warming up and winding down. If you don't prepare for intense physical activity, it can lead to injuries. We offer other tips to prevent Monday morning pain, including:
It's essential to gradually increase activity to prevent injuries when you're only active a few days a week. You should build up strength and endurance over time to avoid straining your body.
Warming up and cooling down are essential for any activity. Warm up for about 10 minutes before using dynamic stretches and light cardio. Cool down with stretching and foam rolling.
Instead of only working out on the weekends, make a plan to move every day, even if it's just a short walk around the block. Moving every day can keep the muscles and ligaments loose, preventing injury.
Proper nutrition is critical to maintaining health and preventing pain and injuries. Ensure you're getting the appropriate pre- and post-workout nutrition, including protein and carbohydrates, to remain pain-free.
Allowing the body to rest and recover is a crucial part of physical activity. Taking a rest day here and there is what the body needs to heal correctly and avoid injuries.
Another important tip is to listen to your body. Don't push through pain or keep going when you know you need to rest. It's necessary to stay pain-free during the week.
Call Dr. Downs at Orthopaedic Specialists today to schedule an appointment at one of our five offices in the Nashville, Tennessee, area, or request a consultation online
