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How to Avoid “Weekend Warrior” Injuries

Nov 29, 2023 | Fitness & Wellness

Falling into a weekend warrior routine is all too easy in Western New York.

Many of us hibernate during the harsh winter months, counting the days until our softball leagues, golf outings, and even yard work return.

Now that warm weather is here, don’t succumb to a weekend warrior injury from a sudden increase in activity.

Make consistency in activity level a priority so you can enjoy all that our summer months have to offer!

Avoid Weekend Warrior Injuries

Are you gearing up for the summer sporting season or even for a few long days of yard work? Don’t let an injury slow you down.

In the video below, Physical Therapist Kristina Hines, PT DPT, shows you three simple stretches to incorporate into your warm up and cool down — along with your daily routine.

Consistency is Key

Though your body craves activity, it prefers a slow progression in activity level. Radical changes in the consistency of activity can lead to “weekend warrior” injuries.

To remain injury-free, warm up and cool down appropriately and focus on controlling three factors:

  1. Intensity
  2. Duration
  3. Frequency

Say, for example, you have a weekend sporting event approaching and you want to prepare by increasing from three to four 30-minute workouts per week.

If you add an extra workout to your week (frequency), you need to keep other factors the same. Avoiding ramping up your intensity or adding time to your routine (duration).

If you want to increase your 30-minute workouts to 45 minutes, avoid adding additional days during the week (frequency) or increasing the intensity of your routine.

Lastly, if you want to increase your intensity, great! Don’t add extra days (frequency) or time (duration) to your routine.

When you know an increase in activity is coming, don’t just jump right in. Take the time to prepare and progress into the activity.

Avoid weekend warrior injuries by focusing on consistency in activity levels.

Enjoy the warm weather, injury free.

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

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

Call 716-458-1990 or click the button below to schedule at one of our many convenient locations throughout Western New York: