If that weekend Zumba class, game of basketball or run through the park has you limping into work on Monday morning, you are not alone. Sports injuries are now the second leading reason for physician office visits, behind only the common cold. Nearly 2 million Americans are newly diagnosed with knee pain each year. With studies showing that just one in five Americans get the recommended dose of daily exercise, it’s no surprise that a growing number of these injuries are occurring in ‘weekend warriors.’
Stephen Roberts, MD, said, “If you go from work-week to weekend and have a dramatic increase in the physical demands on your body, you may sustain a sprain, strain or injury.” Dr. Roberts, Orthopedic Surgeon went on to say, “You may feel young, but your body has changed significantly since high school. Even a few extra pounds can put undue stress on joints and ligaments, resulting in pain you haven’t experienced before.”
It’s not just baby boomers experiencing these problems. Physicians are seeing men and women in their 20s, 30s and 40s with stress and overuse injuries. If you’re a weekend warrior, some of the most common injuries to watch out for include:
Most of these injuries occur as a result of overuse, poor flexibility and/or poor body mechanics, rather than as a result of accident or trauma. A few simple steps can dramatically reduce the likelihood of these types of injuries:
- Maintain a balanced workout plan. Performing a wider variety of physical activity – including some combination of cardiovascular, weight-training, cross-training and stretching exercises – can help you avoid injuries. Try to set a plan that allows regular exercise at least one or two times during the week, reducing the shock to your body on the weekend.
- Increase intensity gradually. Start any new activity with intensity levels you can handle, and ensure you don’t increase those levels too quickly – 10 percent per week is a good rule.
- Listen to your body. The most important of the rules to follow. The theory “no pain, no gain” is not one that should be applied to the average weekend warrior or amateur athlete. Pain – whether sharp or dull – is your body’s way of alerting you that you are either doing too much, or not doing it correctly. Simply ‘pushing past the pain’ will often result in injury.
Those who experience an injury, should consider trying to manage with R.I.C.E. – rest, ice, compression and elevation. If the pain lasts more than three days, it’s a good idea to see a physician for an evaluation. Consider physical therapy services, either as a means to prevent injury or to manage one.
Dr. Roberts also said, “Physical therapy is not just effective when you’re recovering from an injury or surgery, but a qualified therapist can help you learn how to stretch, strengthen and heal your body, with a specific focus on the sports or activities you’re passionate about.”
Those who do not have a primary care or orthopedic physician, are encouraged to visit www.brmc-cares.com or call 325-649-3394 to find a physician.
About Brownwood Regional Medical Center: BRMC is a 188 bed acute care facility that has provided competent and compassionate care to the Central Texas area since 1969. BRMC has a commitment to progress in diagnosis and treatment is combined with a dedicated medical care team that continues to be the key to our success. BRMC’s services include inpatient care, a level four emergency care department, women’s center/obstetric unit, skilled nursing unit, and sleep lab center, heart center/cardiac rehab, Walker Cancer Center radiation/medical oncology, surgical services, gastroenterology lab, outpatient services and a hospitalist program. The imaging and diagnostic services are provided in-house and in a freestanding outpatient center. We also have a freestanding Wound Care & Hyperbaric Center, the BRMC Therapy Zone and five One Source Family Care Centers located in Brownwood, Early, Rising Star, San Saba & Santa Anna. For more information about BRMC and its services, visit BRMC-CARES.com.
