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