Six Tips to Preventing “Weekend Warrior” & “Over Doer” Injuries
Approximate average reading time is 6 minutes. Does not include time to review playlist provided in the article.
“Weekend warrior syndrome” happens when you don't exercise during the week and then try to compensate on the weekend. What’s more, it’s not just associated with athletic exercise. It also pertains to the weekend over doer, that person who tries to tackle a marathon list of projects in one weekend. Yes, you, too, are exercising major muscle groups. Think about the muscle strain that can result from gardening (stooping, pulling, pushing, digging), washing windows, painting the house, throwing frisbee with your dog in the park, a weekend canoe trip. So now that you’re aware of the “syndrome,” how do you prevent or mitigate weekend warrior and over doer injuries?
Tip 1: Where you can, do a little more during the week.
Regardless of whether you’re the athlete or the classic over doer, try to get a moderate amount of stretching and exercise during the week. Even a small amount done regularly leads to better conditioning of the muscle groups in your body. And, always, always warm up before rigorous exercise.
If you’re an over doer, ask yourself if there is pre-work that you can do beforehand to make the job less taxing. For instance, in the spring I start to obsess about my windows and windowsills. I’ve learned the hard way to break it down. I now stage the job by doing the bedrooms in one day (no furniture to be moved), the living room in a day (several pieces of furniture to be moved), and the remainder in a day. It takes me a little longer, but I don’t have the aches and pains.
Tip 2: Be realistic about your body’s limitations.
If you’re not accustomed to training and decide you’ll run that 5K on the weekend or take the family on a 7-mile bike ride, well what can I say. Same goes for the human that decides to golf 18 holes when their clubs haven’t been out of the closet in months (or all year). If you’ve decided to layout the garden, think about just how much you can reasonably accomplish a few hours at a time. Be smart. You don’t have to prove a thing to anyone. The “tightness” that you feel, means you will want to compensate for it, putting strain on other areas of the body. If your hips, knees, ankles, feet, back, or shoulders start asking for relief. Pay attention and slow down or stop. Don’t set yourself up for a serious injury.
Tip 3: Stretch before and after strenuous exercise.
Stretching before exercise allows your muscles to loosen up and increases your range of motion. Stretching after exercise helps to move lactic acid out of your muscles, decreasing soreness. Honestly, you should stretch daily even if you don’t exercise. Stretching keeps you flexible, and it becomes even more important as we age when our bodies tend to become more inflexible. Below is a link to Dr. Jo’s playlist that features 73 various videos on stretching that Beverly trusts as valid information.
Real Time Stretching & Exercise Videos - YouTube
Tip 4: Stay hydrated.
The general rule is to hydrate 30 to 60 minutes before physical exertion and then periodically during exercise. You must drink fluid during exercise to replace fluids you lose when you sweat. Water regulates your body temperature and lubricates your joints. It also helps to transport nutrients to give you energy. If you start to feel tired, experience muscle cramps or dizziness, stop and hydrate.
Tip 5: Wear the right shoes and replace them as they wear out.
If you’re a weekend athlete, invest in shoes that are appropriate for the activities that you do (e.g., walking, running, etc.). Even if you’re a weekend handy person, it’s important that your everyday shoes are supportive. Podiatrists recommend, if you’re wearing them routinely, your shoes need to be replaced every eight to twelve months.
Inspect the soles of your shoes for heel breakdown. For example, one heel is more worn than the other or the shoe leans on one side or the sole pattern breaks down on one side. Beware of foot pain. These are all indicators that you need new shoes.
Every summer medica sees an increase in the number of complaints about foot issues and heel pain. Plantar fasciitis, one of the most common causes of heel pain, involves the inflammation of a thick band of tissue that runs across the bottom of each foot and connects the heel bone to the toes (plantar fascia). One of the most common culprits of foot pain--lack of proper foot support. If you’re experiencing foot pain, Beverly and Rich both say, “stay away from flip flops.”
Tip 6: Give your body time to recover.
Beverly’s and Rich’s final tip is to be smart about your recovery, and they are thinking of both the athlete and the over doer. Be smart about giving your body adequate time to recover and taking actions that will help it to recover. Stretch, hydrate, eat nutritiously, massage aching muscle groups, soak in a hot tub with some Epsom salts, and get a good night’s rest. They also recommend that you get a massage and consider compression therapy.
Summer is upon us. Enjoy it! Don’t spend it recovering from serious injury. Even moderate exercise and stretching during the week leads to better conditioning of the muscle groups in your body and increased flexibility. Be realistic about your limitations. Listen to your body and slow up or stop when you need to. Stretch before and after exercise, stay hydrated, wear supportive shoes, and take care to recover smartly. Your body will thank you.
