How to Avoid “Weekend Warrior” Injuries

Falling into a “weekend warrior” routine is all too easy.

After a long week of work and the daily grind, we dive headfirst into our favorite activities, like softball league, hitting the golf course, joining a football game, or even catching up on yard work.

But be careful! Suddenly ramping up your activity can lead to those dreaded weekend warrior injuries. The secret to enjoying your favorite pastimes without setbacks? Consistency!

Stay Active, Stay Safe: Why Consistency Matters

Your body loves activity but thrives on a gradual increase in intensity. Sudden spikes in your activity level can lead to injuries that could sideline you from the fun.

To stay injury-free, make a habit of warming up and cooling down properly and focus on balancing three crucial factors:

1. Intensity: How hard you push yourself.
2. Duration: How long your sessions last.
3. Frequency: How often you exercise.

Let’s say you have a weekend sporting event on the horizon and you’re eager to prepare. If you’re thinking about adding an extra workout day (increasing frequency), keep the intensity and duration of your workouts the same.

Or maybe you’re considering extending your 30-minute workouts to 45 minutes (increasing duration). Great! Just don’t add extra days or ramp up the intensity during those sessions.

Finally, if you want to push yourself a little harder (increasing intensity), avoid adding extra time or additional days to your routine.

Plan Ahead to Prevent Injuries

When you know an increase in activity is coming, don’t leap in headfirst. Take the time to build up your endurance gradually. By staying consistent and mindful of your activity levels, you’ll avoid weekend warrior injuries and keep enjoying all the fun activities you love.

Remember, preparation is key to staying pain-free. So, gear up, stay consistent, and make the most of every weekend!

If you would like a more personalized approach to enjoying those weekend activities and staying injury-free, our Physical and Occupational Therapists can help.

Treatment is covered by insurance, no referral is needed to start, and with flexible in-clinic and virtual appointments available, you can find a time that fits your schedule.

Call 716-458-1990 or click below to schedule: