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We have the privilege of treating many students, recreational and professional athletes in our clinic. Recreational athletes can be prone to injury, since they typically work during the week, and put in their longest and most intense workouts over the weekend. These sporadic and limited workouts can be strenuous on the body and leave the weekend-only athlete prone to injury. Healthcare professionals call this “Weekend Warrior Syndrome”, seeing common injuries like sprained ankles, muscle strains, shin splints, and tendonitis.

Check out these injury prevention tips for weekend warriors to stay at top fitness level.

  • Take Time to Exercise During the Week - even if it’s only adding a couple of days, this will help the body be ready for weekend activities.
  • Add Strength Training to Routine - stronger muscles can do more physical activity and withstand more physical activity
  • Make Warming Up and Dynamic Stretching a Priority - muscles need time to warm up. Jumping right into a sport or activity is an injury waiting to happen.
  • Maintain Proper Form - the right technique can make a big difference in decreasing injury risk. Sport specific training can be invaluable at any age and at any level.
  • Use the Right Equipment - equipment that is not the right size or not up to date can leave an athlete susceptible to injury.
  • Listen to Body Cues - the body communicates when something is wrong. Not listening to what the body is saying, can allow something minor to turn into something major.

If you are unable to add more days to your exercise routine, stay mindful of your intensity when you do exercise. Remember, it’s good to push your body to the limit, but not beyond capability.

If you find yourself battling an injury, get help from an expert. Dr. Anup Shah has the experience and know-how to get you back to your weekday or weekend routine injury free.

AUTHOR: Dr. Anup Shah is a board-certified, fellowship-trained Sports Medicine Orthopedic surgeon specializing in Knee and Shoulder Surgery in Phoenix, Arizona at Banner Health. Dr. Shah uses a patient-centric and an evidence-based approach to help his patients achieve their desired goals.

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