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You are here: Home / Featured / Weekend Warriors: Why They Wind Up Injured

Weekend Warriors: Why They Wind Up Injured

November 4, 2014 By Michael Mahony, ISSA CPT 1 Comment

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So many people do nothing all week and then participate in sports on the weekend. These are people we refer to as “Weekend Warriors”.  The problem is that so many of these weekend warriors wind up injured. Whether it is overuse injuries or something more severe, these injuries occur because of lack of conditioning, lack of warm up time or lack of strength and endurance to complete the task. I want you to understand this and to understand how to avoid these injuries. That's the purpose of this article.

  1. Maintain a regular routine. Don't just jump in on the weekend and expect to be a major athlete. Be sure that during the week you are consistently doing cardiovascular exercise, weight training and stretching.
  2. Use the right equipment. Be sure that you are using the right equipment for the activity you are performing.
  3. Listen to your body. People say “no pain, no gain” and that isn't correct. Discomfort is something you expect when exercising, but pain is not something you should experience. If you feel pain, stop what you are doing. This is your body's way of telling you to slow down.
  4. Slowly increase your activity and intensity. Don't just jump in at full crazy intensity. Start with an intensity and duration you can handle and only increase that by 10% per week.

If you happen to suffer an injury use the RICE technique on it:

  • Rest the injured area.
  • Ice the injured area 10 to 15 minutes throughout the day to minimize pain and swelling.
  • Compress the area in some way.
  • Elevate the area.

If pain persists see your doctor for further treatment.

Related Posts:

  • My Focus Journal Entry #10
  • Y3T Principles Reviewed
  • Y3T Review Revisited
  • Monday Madness: Get Your Calves to Grow
  • Hamstring Curls for Stronger Legs

Filed Under: Featured, Training

About Michael Mahony, ISSA CPT

Mike is a passionate bodybuilder, NPC Competitor and ISSA Certified Personal Trainer who is always looking for ways to do things better. He also has a passion for correcting the misinformation that is prevalent in the bodybuilding and fitness industry today. Mike is currently working on his first eBook, Get Back to Lifting, which is scheduled to be released soon. He is also working on a second book, The Average Guy's Supplement Guide, that is scheduled to be released the end of 2016.

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