According to the Centers for Disease Control and Prevention, adults should get a minimum of 150 minutes of moderate aerobic exercise and two 20-minute strength training sessions every week. If you have a full-time job, it’s tempting to cram all of this into one monster workout on the weekend. Unfortunately, doing nothing all week and then playing sports or working out intensely for a few hours on Saturday is more likely to lead to injury than to improved fitness.
Weekend warriors, as they are called, especially as they get older, are prone to seven major types of injury. Of course one could turn to a more refined competitive activity like shuffleboards or snooker.
1. Ankle sprain
Sports such as Nordic skiing, basketball, football, soccer, tennis, cross-country running, and backpacking that require quick changes of direction, jumping, or adjustments to irregular terrain can stretch or tear ligaments in your ankle, leading to sprains. Reduce your chances of ankle sprains by wearing the appropriate shoes for your sport and starting a conditioning program, including balance and ankle stability exercises. If you do sprain an ankle, use ice to reduce swelling, and work with a physiotherapist to strengthen weak muscles and ligaments before returning to sports.
2. Groin pull
A groin pull, or injury to the adductor muscles, has three major causes: accidentally overstretching the muscle, placing sudden intense stress on the muscle, or long-term overuse. The best prevention combining regular strengthening exercises such as squats and lunges with stretches to improve flexibility. If you do injure your adductor muscles, you’ll need to rest and ice them for several days after the injury. As you start to feel better, use heat and gentle stretches to regain mobility.
3. Hamstring strain
The hamstrings, large muscles running along the back of your thighs, are most commonly injured by muscle overload, sudden overstretching or intense contraction due to demands of your sport, especially sprinting. Lack of flexibility, strength imbalance between hamstrings and quadriceps, and poor overall conditioning increase your risks. Mild hamstring strains can be treated at home with ice and rest, but you’ll recover faster and more completely from severe strain if you work with a physiotherapist to develop a rehabilitation program.
4. Shin splints
Pain along the inner edge of the tibia, or shin splints, can be due to inflammation of muscles and tendons or to stress fractures of the tibia. All are generally caused by overuse, especially running on hard pavement. If rest and ice don’t work, consult your doctor. Proper footwear, stretching, and cross-training rather than limiting yourself to a single sport reduce the risk of shin splints.
5. Tennis elbow
Although the common name for lateral epicondylitis is tennis elbow, this condition isn’t just caused by racquet sports; other causes even include cooking, and house painting. Rest, ice, and bracing can all help with tennis elbow. Prevention can include working on proper sports technique and equipment and strengthening and stretching exercises for your forearms.
6. Knee injury: Patellofemoral syndrome
Sometimes called “runner’s knee”, patellofemoral syndrome is pain in your kneecap, usually caused by overuse or instability of the knee joint. To prevent it, don’t increase or change your activity level suddenly but build up gradually; for example, don’t increase running mileage by more than 10 percent a week. Rest, ice, and strengthening exercises may help, but if it the pain persists, consult your health care provider.
7. Knee injury: ACL tear
Among the most dreaded ski, basketball, soccer, and football injuries are tears of the anterior cruciate ligament of the knee. General symptoms include a popping sound as the ligament tears, pain, swelling, and instability. This is not something you can treat at home. If you suspect you have torn your ACL, avoid moving your knee and consult a health care provider as soon as possible. Well-maintained equipment and use of proper technique may reduce your chances of an ACL tear.
Chris McKay is the owner of Venture Shuffleboards a premium, custom shuffleboard maker in the US. He also enjoys sharing his experiences with others by posting on the web. Look for his informative and inspirational articles on many DIY, entertaining and men’s websites and blogs today.