The sun is coming out and us weekend warriors are feeling the call of the wild again. But just because you’re a warrior doesn’t mean you have to get injured. Here’s how to avoid injury during your weekend battles…
1. Don’t Go From 0 to 100
If your weekdays involve a desk, couch, and commute, don’t expect your body to love a surprise 3-hour hike or 5-set tennis match. Instead:
- Ease into activity with a short warm-up (dynamic stretches or light cardio for 5–10 minutes).
- Gradually build intensity over a few weeks instead of doing everything all at once.
2. Stretch Like You Mean It
Stretching helps keep muscles flexible and joints mobile, and is important to preventing injury and muscle soreness afterward. Target these common tight spots:
- Hamstrings
- Hip flexors
- Shoulders and neck
- Calves and Achilles
Do a mix of dynamic stretching before activity (leg swings, arm circles) and static stretching afterward (30–60 seconds per stretch).
3. Listen to Your Body (Not Your Ego)
Pain is your body’s way of asking you to slow down. Don’t ignore it. Just because you used to run marathons or lift heavy in your 20s doesn’t mean you should dive back in without preparation. If something feels off:
- Pause and rest
- Use ice or heat depending on the injury (ice for acute, heat for chronic)
- See a professional if pain persists
4. Use the Right Gear & Technique
Whether you’re golfing, biking, running or gardening, make sure:
- Your equipment is fitted correctly if applicable
- You’re using proper form. You may need some advice from a coach. For example, tweaking your running stride can decrease joint impact by 3-5 times.
Final Thought:
You don’t have to be sidelined just because you like to live it up on the weekends. With the right approach, your body can keep up with your lifestyle—pain-free. So warm up, play smart, get out there and have fun!