A New York orthopaedist has put together some tips for remaining injury-free. Whether the person participates in weekend competition or simply weekend workouts, injuries are common occurrences absent proper preparation according to Dr. Kevin Plancher, a leading orthopaedist and former official orthopaedic surgeon for the U.S. Ski and Snowboard teams. According to Dr. Plancher, weekend warriors have a number of factors that make their activities all the more dangerous, such as their being longer in duration than weekday exercise or competitions and they’re often played with friends, which adds to competition and over-extension.
Injury in this type of athlete, says Dr. Planchard, tends to occur in the muscles and joint of the knees, shoulders and elbows. Those are the areas that receive the most shock and the least amount of weekday workout. Dr. Planchard believes there are a few things tips that will aid in preventing injury in the weekend athlete:
. A little goes a long way: Taking a 20-30 minute jog at lunch, keeping a set of light weights at the office for a morning workout, or using a towel to stretch the shoulder muscles can keep muscles engaged and ready for the weekend.
. Saturday morning stretch: Taking a 20 to 30 minute jog or brisk walking, followed by brief stretching, enhances joint flexibility and prepares muscles for the impending intense or lengthy workout or game.
. Take a break: Taking frequent breaks at regular intervals allows time for essential re-hydration and rest. Without both, the muscles will not function properly.
. Don’t be a hero: It is imperative that when an injury occurs, or when the body is overworked, the activity must cease. Many sports-related injuries require immediate attention in order to heal as quickly as possible.
Adherence to these tips and recognizing one’s limitations will go a long way toward preventing injury. A few minutes of preparation each weekday will allow the warrior to get all the enjoyment possible from those precious weekend battles.
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