The term “weekend warrior” refers to individuals who participate in intense physical activity only on the weekends, often without proper training or preparation. While engaging in physical activity is important for overall health and well-being, it can also increase the risk of orthopedic injuries such as sprains, strains, and fractures.
Here are some common weekend warrior orthopedic injuries and tips on how to prevent them.
Sprains
Sprains occur when the ligaments that connect bones in a joint are stretched or torn. This can happen when the joint is twisted or overextended. Ankles and wrists are particularly prone to sprains.
To prevent sprains:
- Warm up before engaging in physical activity, including stretching and light aerobic exercises.
- Wear appropriate footwear with good support.
- Avoid sudden changes in direction or speed.
- Use proper techniques when performing activities such as jumping or landing.
Strains
Strains occur when the muscles or tendons that attach muscles to bones are stretched or torn. This can happen when the muscle is overloaded or overstretched. The most common areas for strains are the back, neck, and hamstring muscles.
To prevent strains:
- Build up strength gradually, starting with low-intensity exercises and gradually increasing the intensity.
- Stretch regularly to improve flexibility and range of motion.
- Use proper form and technique when performing exercises.
Fractures
Fractures occur when a bone is broken, either partially or completely. This can happen from a sudden impact or stress on the bone. Fractures can occur in any bone, but the most common areas for fractures are the wrist, ankle, and hip.
To prevent fractures:
- Wear appropriate protective gear, such as helmets or pads, when engaging in high-risk activities.
- Use proper technique when performing activities such as jumping or landing.
- Build up strength gradually to improve bone density.
- Avoid high-impact activities if you have a history of osteoporosis or other bone conditions.
Tendinitis
Tendinitis is an inflammation of the tendons, which are the fibrous tissues that connect muscles to bones. This can happen from overuse or repetitive stress on the tendons. Tendinitis commonly affects the shoulder, elbow, and knee.
To prevent tendinitis:
- Build up strength gradually, starting with low-intensity exercises and gradually increasing the intensity.
- Stretch regularly to improve flexibility and range of motion.
- Use proper technique when performing exercises.
- Avoid repetitive movements that put stress on the tendons.
Bursitis
Bursitis is an inflammation of the bursae, which are the small sacs of fluid that cushion the joints. This can happen from overuse or repetitive stress on the joints. Bursitis commonly affects the shoulder, elbow, and hip.
To prevent bursitis:
- Build up strength gradually, starting with low-intensity exercises and gradually increasing the intensity.
- Stretch regularly to improve flexibility and range of motion.
- Use proper technique when performing exercises.
- Avoid repetitive movements that put stress on the joints.
We Keep You in Motion
Prevention of orthopedic injuries starts with proper training, preparation, and technique. Reduce your risk of injury and enjoy the benefits of physical activity without the pain and discomfort of orthopedic injuries.
Rest assured, if you do suffer a sports related injury our mission at Santa Rosa Orthopaedics is to return our patients back to pain-free mobility and full strength as quickly and as painlessly as possible using the most advanced surgical and non-surgical orthopedic procedures and therapies.
