To avoid weekend warrior injuries:
- Start Slowly: Instead of going straight for that 14,000 foot mountain or 18-hole golf course, start with short, easy hikes or a few days at the driving range to get a sense of where you are and what your body can handle.
- Prepare Ahead of Time: A little light training and preparation can give your body a strong foundation and help you avoid hurting yourself:
- Add Intensity Gradually: If you're not much of an exerciser but want to work towards a coming event, say hiking up a mountain or a 5K race, start with what you can handle and only increase the intensity (whether it's mileage or time) by about 10% each week to avoid injury.
- Take Lots of Breaks: If you do decide to head out for that 3-hour tennis match, take plenty of breaks to recover and stay hydrated. Fatigue and dehydration can sneak up on you, putting you at risk for hurting yourself.
Sources:
Kerr Z, Collins C, Comstock D. Epidemiology of Weight Training-Related Injuries Presenting to United States Emergency Departments, 1990 to 2007. Am J Sports Med April 2010;38(4) 765-771.
Maes J, Kravitz L. Treating and Preventing DOMS. IDEA Personal Trainer. July 2003;2004(7).
Safran M, Garrett W, Seaber A, et al. The role of warmup in muscular injury prevention. Am J Sports Med. March 1988;16(2) 123-129.
Sklar, R. Protecting Weekend Warriors. Rehab Management, 2006. Accessed April 20, 2010.
Szymanski, D.J. Recommendations for the avoidance of delayed-onset muscle soreness. Strength and Conditioning Journal. 2001;23 (4), 7-13.
