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Healthy Habits: Weekend warrior activities can led to injuries

Jul. 26, 2013 @ 06:58 AM

Many folks, particularly those who work Monday through Friday in a sedentary, 9-to-5 schedule live for the weekends to participate in organized activities like community runs, ball games, and water sports. However, experts say those vigorous once-a-week activities can lead to significant injuries.

Weekend-warrior injuries can affect men and women of all ages, but are most common among formerly active people over age 30 whose work and family obligations prevent weekday exercise.
Experts say whether the person participates in weekend competition or merely weekend workouts, injuries are common occurrences without proper preparation. Here’s a list of a few steps to take before and after you engage in your weekend workouts.

n Warming up before getting started will make a big difference in reducing your injury risk. Studies suggest dynamic stretches, meaning you move through your warm-up, rather than static stretches, are more likely to decrease injuries.

n Hydrate before and after exercise.

n Cool down after exercise prevents injury, rids muscles of waste products and returns heart rate and blood pressure to normal.

n Sore muscles are normal after an intense workout, but if you feel sharp or stabbing pain, stop exercising immediately. Visit your doctor if the pain doesn’t go away after a few days.

Integrating some type of exercise into the work week is one of the best safety tips for keeping injury-free during weekend physical activities. Health care providers say adults adding at least two days of cardio or strength training can significantly reduce the risk of weekend warrior injuries.

Source: American Academy of Orthopaedic Surgeons

Healthy Habits 2013 is a partnership among Cabell Huntington Hospital, Marshall University Joan C. Edwards School of Medicine and St. Mary’s Medical Center. We are a community working together to improve our health. Our goal is a simple one: to inform and encourage area residents on ways to improve their health. Join our conversation and “like” us on Facebook at www.facebook.com/healthyhabits2013