Weekend Warriors
Tuesday, October 25th, 2011
Do you find yourself compressing an entire week's worth of exercise into the only two days of rest you have-the weekend? If so, you have joined the forces of the "weekend warriors"-a term given to the busy bees that work all week and still find time to cram their weekends with vigorous exercise. Although this technique is not recommended, many young and middle-ages adults still insist on overexerting themselves over a two-day time span. The result: sprained ankles, damaged joints, torn ligaments, and physical exhaustion. These injuries that were caused by something as simple as not being prepared can substantially hinder any physical activity for the following weeks to come.
Believe it or not, regardless of the rigor these assiduous weekend warriors put themselves through, injuries can be avoided. "One thing to watch out for," Dr. Raj warns, "is being unprepared." It may seem like there is nothing better than a sudden urge to take that thirty mile scenic bike ride to the beach, but there is also nothing worse than being sidelined for the next month or so because of an injury caused by negligence. Dr. Raj emphasizes the importance of stretching before strenuous activity and understanding the steps to becoming a stellar participant in whatever activity you decide to take on. "In any activity you do, stretching beforehand is a must. For beginners, start at a low intensity and work your way up." For beginner-level runners, Dr. Raj suggests running or jogging a few miles on a flat surface to get a feel for the active lifestyle before pushing yourself beyond your body's limitations. Taking baby steps will ensure a safe and effective workout, without completely draining yourself.
Some of the most popular exercises can be the most risky ones when caution is absent. Sprinting, weight-lifting, and downhill cross-training can be extremely dangerous if not performed correctly. Stretching before and after exercise is the best way to ensure that your muscles are properly warmed up. The consequences that can result from not stretching are pulling muscles, tearing ligaments, and uncomfortable soreness. A weekend warrior may think that they can take on the world, but your muscles are delicate and need to be well taken care of. Just taking fifteen minutes to stretch and warm up will help you begin your workout safely and effectively.
For those impulse moments when you are just itching to get outdoors, taking power walks or light jogs will get you some fresh air and the physical activity that so many of us need to adopt in such a highly inactive society. Getting that extra leg up on others will not only help you physically, but give you the confidence to succeed in many other aspects of your life.
Dr. Raj, is based in Beverly Hills, California, specialises in hip, knee, and joint replacements, arthritis pain, sports injuries, fractures, and additional focuses on providing top alternative, conservative, and surgical options for any joint, bone, or muscle pain.
