Weekend Warriors and Injury Prevention
David Berkson, MD
Drexel University COM
Family Medicine/Sports Medicine
Overview
Define Weekend Warrior Reasons for Injury General Prevention Sport-specific Prevention Wrap Up
Weekend Warrior - Definition
Part-time participant in fitness activity Most commonly on weekends Usually attempts to squeeze in all
fitness activity of the week into small number of sessions (one or two)
Usually does more than his/her body is ready to do
Weekend Warrior - Why??
“Not enough time during the week to fit in workouts.”
“Can’t find people to participate in the activity I want during the week.”
“Too much of a hassle to get up early or stay away from home late.”
“I don’t know, I’m lazy.”
Weekend Warrior - Problems
Sprains Strains Fractures Pulled muscles Contusions Lacerations Etc, etc, etc...
Weekend Warrior - Problems
The most common reason for injury during participation is trying to do more than the body can handle
Weekend Warrior - Problems
Why does the body have trouble handling the stress of participation??
Muscular Fitness Cardiovascular Fitness Nutritional Fitness Improper Technique
Avoiding Problems
Best ways to prepare the body for the stress of being a weekend warrior:
Turn the weekend warrior into a routine exerciser
Improve nutrition Proper technique during activity
HOW?????
Fitting Fitness In
Physical inactivity can be as damaging to health as smoking
Need to make exercise/workouts work for you
Exercise does not have to have military mentality
Should be fun and enjoyable
Fitting Fitness In
First step - commit yourself to daily physical activity
Pencil an appointment for a fitness session and make it mandatory
Second step - goals, short and long-term
Fitting Fitness In - Tips
Bits and pieces
Avoid “all or nothing” viewpoint
Be realistic
Keep perspective
Fitting Fitness In - Tips
Keep equipment on hand
Grab a friend/partner
Utilize spare time
Recommended Workouts
3-5 sessions/week of aerobic workouts
2-3 sessions/week of strength training
2-3 sessions/week of flexibility
Start low and gradually build up
Aerobic Workouts
Running, biking, brisk walking, etc.
20-60 minutes per day
Split time into multiple smaller workouts
Be creative with time at work and home
Creative Workouts
Use stairs
Walk longer/farther
Carry one bag of groceries at a time
Start a hobby that involves movement
Chores are your exercise friend
Turn off the TV
Learn to dance, new sport
Join active groups
Strength Training
1 set each of 8-10 exercises involving all major muscle groups
5 reps or less - muscle building
8-12 reps - muscle/tone/aerobic
12-20 reps - tone/aerobic
Strength Training
Technique is key - bad technique leads to more injuries
Keep dumbbell/barbell on hand for “down time”
Flexibility Training
Stretch all major muscles
Can be done almost anywhere - home, work, car, etc.
Don’t forget about head/neck/back
Technique is very important - use partner
Nutritional Fitness
Exercise requires energy
Adequate calories is one of keys to enhancing performance
Follow food guide pyramid to include proper amounts of all 5 food groups
Satisfy macronutrient and micronutrient requirements
Carbohydrates
Muscles use carbs as primary source of fuel
High-carb diet increases stores and improves performance
60-70% of daily calories from carbs
Carbohydrates
Longer exercise sessions can deplete muscle carb stores
Consume 30-75 grams of carbs per hour of exercise
Eat large carb meal within 2 hours after extended workout/exercise to replace lost stores
Fats
Secondary source of energy for exercising muscles
More important for prolonged, low intensity exercise
20% of daily calories from fats - mostly unsaturated
Proteins
Minor role in energy
Current recommendation is 0.4 grams protein per pound of body weight
Athletes/active people require more
10-20% daily calories
Vitamins & Minerals
Not directly related to energy, but essential for food metabolism and energy production
Most commonly deficient: iron and calcium
Women require higher amounts of iron and calcium than men
Water
“The Ultimate Nutrient”
Makes up 60-70% of body weight
Makes up 70-75% of muscle
Extremely vital functions in the body
Water - Vital Functions
Helps digest food
Helps lubricate joints, cushion organs
Transports nutrients/waste products
Carries waste products out of the body
Regulates body temperature
Dehydration
Disrupts ability to perform optimally
First few hours, water lost from blood volume
Next cells lose water and become overheated
Impaired functioning
Dehydration
Water loss of 9-12% of total body weight can be fatal
Hydration is one of the most frequently overlooked aspects of fitness/exercise
Staying Hydrated
Thirst - the natural hydration meter
Adequate under resting conditions
During exercise you lose water faster than the brain realizes
By the time you feel thirsty, you are already dehydrated
Staying Hydrated
Have to take into account baseline water loss
Lose 12 oz per day by breathing
Lose 24 oz per day through skin
Strenuous exercise can lose 4 lbs of water (2 quarts) per hour
Staying Hydrated - Complex
Body requires 1 ml of water for each calorie you burn
Inactive person burns 1500 calories per day = 1.5 liters of water
Active person burns 4,000 calories per day = 4 liters of water
Staying Hydrated - Simple
Weigh before and after exercise session
Need to drink at least 1 cup (16 oz) per pound of body weight lost
Must regain weight prior to next session
Plan on drinking that amount during next session to avoid dehydration
Staying Hydrated - Simpler
Monitor the color of urine
If urine is clear - drinking enough
If urine is dark - need to drink more
Urinate approx every 2-4 hrs, if going more than drinking too much
Tips for Staying Hydrated
Keep water bottle (filled) at desk at work
Stock refrigerator at home with water instead of soda
Flavor water more to individual taste
If exercise outside, bring frozen water bottle - water thaws at proper drink rate
Which is better:
WATER vs SPORTS
DRINKS
Sports Drinks
Only needed if exercise session lasts longer than 1 hour
Not required if exercise frequently in small time frames
May provide better hydration due to taste - people will drink more if it tastes better
Athletic Shoes
Type of shoe depends upon type of foot and type and frequency of activity
Various activities infrequently - wear all-purpose cross trainers
Specific sport at least 3 times per week - wear sport-specific shoes
Athletic Shoes - Activity
Runners or Aerobics - shoes with good impact-absorbing cushioning
Walkers - heel impact cushioning plus good roll off at toes
Court sports - side-to-side ankle stabilization (sole can’t be too thick)
Athletic Shoes - Feet
Arch of foot - high, medium, low
High-arched foot not very flexible - cushioned shoe
Low-arched (flat-footed) too flexible - motion control shoe
Medium arched - stability shoe
Athletic Shoes - Fitting
Measure feet at end of day when largest
Measure both feet
Wear workout attire
Try on shoes - sizes vary by make
1 thumb width from longest toe to end of toe box
Athletic Shoes - Fitting
Feel comfortable through arch
Hold heel firmly
Women need to be extra cautious
Some “women’s shoes” are downsized men’s shoes
Athletic Shoes - Maintenance
Allow time for shoe to adapt to foot and foot to adapt to shoe
Monitor condition of shoes as use them
300-500 miles - cushioning wears out
Have multiple pair of shoes for activity and rotate
Running
Most common injury is overuse
Feet absorb 110 tons of energy every mile run
70% of runners develop injury every year
Key is prevention
Injury Prevention - Running
Run less than 45 miles per week
Increase mileage < 10% per week
Run on soft, flat terrain
Stop running if have pain
Alternate hard and easy training days
Injury Prevention - Running
Stretch before run - calves, hamstrings, quadriceps, groin, back
Orthotics - only needed if have biomechanical foot problems and suffer from repeated injuries
Change shoes every 500 miles
Swimming
Most common injury is overuse
Most common problem is in technique
Shoulder injuries most common
In 1 year swimmers can complete up to 2 million arm strokes
Injury Prevention - Swimming
Continual reinforcement of proper stroke mechanics is essential
Stretching - arms, shoulders, neck, back, legs
Gradual increase in distance and intensity
Injury Prevention - Swimming
Swimming incorporates all major muscle groups
Muscle conditioning and strengthening is key in avoiding injury
Avoid overtraining in competitive swimmers
Tennis
Most common injury is overuse
Most common problem is in technique
Work on all-around flexibility and strength
Get expert instruction periodically to ensure proper technique
Injury Prevention - Tennis
Ensure proper warm up
Improve baseline cardiovascular conditioning
Stretch calves, quads, hamstrings
Stay hydrated
Injury Prevention - Tennis
Wear proper shoes and socks
Chose right racket and string tension
Care for minor injuries (blisters) early
Technique, technique, technique
Weight Training
Most common injury is overuse
Most common problem is technique
Start with appropriate program
Get instruction on proper weight and especially technique
Weight Training - Club Benefits
Adult stimulation
Social climate
Club professionals
Multiple exercise options
Free Weights vs Machines
Versatility
Motivational
Muscle grouping
Safety
Coordination
Directed Form
Isolation
Resistance
Conclusion
Best bet for weekend warrior is to increase baseline activity level
Avoid overuse by starting low, going slow, and ensuring proper technique
Remember proper nutrition and hydration