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.
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