HEALTHY LIFESTYLE · OCTOBER 2018
WEEKEND WARRIORS
Battle Potential Injuries
Anyone who participates in sports or physical activities is prone to injuries . But if you ’ re a weekend warrior , you may be putting yourself more at risk . A “ weekend warrior ” is the name given to a person who is physically inactive most of the week , but then participates in rigorous activities on the weekend .
“ You may be more prone to becoming injured when you ’ re not in proper condition ,” says Dr . Juan David Asuaje , Medical Director of Weslaco Regional Rehabilitation Hospital . “ It ’ s not uncommon for individuals to overestimate their abilities and push themselves beyond what they should reasonably do in a weekend . But the saying is true – if you don ’ t use it , you lose it . By not maintaining some sort of regular physical activity during the week , it can put someone at a higher risk of injury when they do too much on the weekends .”
A study through the Centers for Disease Control and Prevention ( CDC ) shows that 80 percent of adult Americans don ’ t get the recommended amount of aerobic and muscle-toning exercises recommended every week . Muscle strains and ligament sprains are some of the more common injuries that can occur , usually in ankles , shoulders , elbows , lower backs , or knees .
“ A sprain is when there ’ s injury to the ligament , or the tissue that connects the bones at a joint ,” Asuaje says . “ A person can stretch the ligaments past their limits by falling , twisting , or from being hit . This can cause pain , swelling , bruising , and stiffness in the joint .”
A strain , which is also known as a pulled muscle , is when there ’ s injury to the muscle or tendon . “ Tendons are tissues that connect muscle to bone ,” he says . “ Twisting or pulling on the muscle , tendon , or both , can cause a strain . Symptoms of a strain are similar to those of a sprain – pain , swelling , trouble moving the muscle , and additionally it can cause muscle spasms .”
Asuaje likens injuries to ligaments and muscles to springs . “ Typically with a spring , you can lengthen it , and it will return to its normal length ,” he says . “ But if you pull it too far out of its normal range , you can cause damage to it . The same holds true for muscles and ligaments .”
Initial treatment for strains and sprains usually involves the RICE method : Rest the injured area , Ice it , Compress it with a bandage , and Elevate the injury .
During physical therapy , a therapist works with a patient to determine how best to treat and manage the injury . He or she can provide manual therapy and exercises that strategically help heal the injury while promoting better form to prevent re-injury . These therapeutic exercises are designed to aid in inflammation reduction , stiffness , and soreness . In addition , physical therapy can help a person increase muscle strength , endurance , joint stability , and flexibility .
With a little planning , Asuaje says many weekend warriors can reduce their risk of injury by the following :
• Realize that exercise doesn ’ t have to be “ all or nothing .” Look for ways to sneak extra movement into your day .
• Increase activity gradually . The American Heart Association recommends 30 minutes of exercise a day , 5 days a week . Break this into smaller goals for yourself so you can attain it . If three 10-minute sessions are easier for you to accomplish , then do it .
• The “ best ” time of day to exercise is whatever works for you .
• Start at a lower intensity , and warm up before beginning an activity .
• With any sport or exercise , always learn and use proper techniques and follow safety guidelines .
• Put your workouts into your calendar as appointments . Be sure to keep them .
• Wear comfortable shoes every day that you can move about easily in no matter where you are or what you ’ re doing … and then move !
Juan Asuaje , MD
“ If the injury doesn ’ t heal in the anticipated way , rehabilitation including physical therapy may be necessary ,” Asuaje says .
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