MOSES LAKE – Hey, life is busy. People have jobs. People have children. People have to stop by the store on their way home after work. On some days there is simply no time to go after work or to go to the gym.
It is all the more tempting for people to make up for lost training time on the weekends. Maybe add an extra mile or so to the Saturday morning run, maybe an extra round of golf on Saturday afternoon. After all, it has to be built in somewhere.
It’s common enough for it to have a name: “Weekend Warrior” syndrome.
Jose Zambrano, manager of the South Campus Athletic Club in Moses Lake, said it is common for active people to stay active during the week, even if it isn’t what would be called a workout. Maybe it’s a walk, maybe a bike ride through the neighborhood. Somehow they make movement.
But the real weekend warriors who try to pack several days of training into two days can put themselves at risk of injury.
The Mayo Clinic website listed some of the potential problems, including strained muscles and ligaments (think strained muscles and sprained ankles), shoulder pain, or lower back pain.
Avoiding injury as a weekend warrior, or really avoiding injury with any type of fitness program, starts with a good warm up, according to the Mayo Clinic website. The Center for Physiotherapy and Sports Medicine website suggested what is known as dynamic warm up, jogging, and stretching, activities to get the heart pumping. A good warm up takes time.
Zambrano said people should consider their fitness level and the routine they are doing. A person who exercises regularly, even if it’s only on weekends, has a different risk of injury than someone who starts a fitness routine or returns to a regular exercise.
“Know your limits and always make sure you are using the right technique,” said Zambrano.
The best way to ensure proper technique is to consult a professional, he said, be it a trainer or a coach. The Center for Physiotherapy and Sports Medicine website states that athletes should also be careful to use the correct equipment.
Once the workout is complete, people on the Mayo Clinic website should take some time to cool down, including some stretching exercises.
Cheryl Schweizer can be reached by email at [email protected]