We all know the type: the ones who work hard and play harder. The ones who sit at a desk 40 hours a week, but jump on a bike or head to the soccer field the first chance they get. They're weekend warriors.
While getting exercise when you can is wonderful, going from a seated position for much of the week straight out into a 10 mile ride or a 90-minute soccer game can put strain on the body. Often, these aches and pains are a result of overuse and poor flexiblity rather than direct accidents.
Here are the top three weekend warrior injuries, and what you can do to prevent them:
Rotator Cuff Pain
What causes it: The four muscles above the shoulder can get caught between bones in the shoulder and upper arm, causing tendonitis and eventually a tear.
Who it affects: Those who participate in sports that require a lot of shoulder movement, like softball, swimming, and kayaking.
Prevention: Conditioning exercises to strengthen shoulder muscles.
How to fix it: Avoiding repetitive shoulder motions and overhead weight lifting until the pain subsides.
What causes it: An overload on the front of the shinbone (tibia) and the connective tissues that attach your muscles to the bone.
Who it affects: Runners - including recreational joggers, distance runners and soccer players.
Prevention: Be sure you're wearing the appropriate footwear.
How to fix it: Ice and/or anti-inflammatory medication.
Lower Back Pain
What causes it: A variety of issues can cause back pain, including strained muscles, pinched nerves and degenerating discs.
Who it affects: Almost anyone - nearly 80% of the population will experience back pain at some point.
Prevention: Practice good posture and strengthen your back and ab muscles.
How to fix it: Depends on the severity, but can range from using a heating pad or ice and taking over the counter pain medication to surgery.
Remember, you can always call 675-HURT
(4878) for professional advice about treating injuries like these at home. If the problem persists, calling 675-HURT
can get you a priority appointment with one of our Sports Medicine specialists
, who can further evaluate your problem and get you on the road to recovery.