Avoiding the “Weekend Warrior” Trap
The days are getting longer, the weather is warming up, and after months of hibernation, the urge to get outside and move is undeniable. Whether you are dusting off your golf clubs, amping up your running mileage, or taking on an outdoor project or gardening, spring is the season of activity. But for orthopedic doctors and primary care physicians, spring is also the season of the “Weekend Warrior” injury.
We sat down with Dr. Craig Veatch to learn how we can all safely transition to spring activities!
When we are less active during the colder months and quickly transition to increased activity in the spring, our bodies aren’t always as ready as we think. Even when extremely fit triathletes swiftly transition to the outdoor pool or cycling to prepare for summer events, they can quickly find themselves back in physical therapy or focusing on rehab. Tendons, ligaments, and joints that are suddenly pushed to their limits or used in different ways can lead to sprains, strains, Achilles tendonitis, tennis elbow, lower back pain, frozen shoulder, and more.
Before you hit the pavement or the pickleball court, here is how to safely transition into your spring fitness routine.
Before You Start: Create a “Ramp-Up” Plan
The biggest mistake weekend warriors make is winging it. Waking up on a Saturday and deciding to do four hours of intense yard work or play three sets of tennis without a plan is a recipe for injury. Before you start, map out your transition:
Define Your Goal: Are you signed up for a mini-marathon or 5k with the Priority Physicians Pacemakers Team (email Abby Williams if you are interested)? Wanting to keep up with your grandkids? Thinking about increasing running mileage on the trails? Getting your garden planted? Knowing your goal dictates how you should prepare.
Schedule Your Rest: Look at your calendar and explicitly schedule your active days and your recovery days. If you plan to play pickleball on Tuesday and Thursday, block out Wednesday for light walking, stretching, yoga, strength training, etc. You know your body best, and it is most important to have a plan and know when to adjust the plan.
Audit Your Gear: Are your running shoes from three years ago? Have they lost their support? Worn-out footwear drastically changes your biomechanics and increases the load on your knees and back. Start the season with proper, supportive gear.
Ready to start?
- Ditch the Static Stretching for a Dynamic Warm-Up
Remember the old days of touching your toes and holding it for 30 seconds before a run? Science now shows that “static” stretching before a workout can decrease performance. Instead, opt for a dynamic warm-up to increase blood flow and lubricate your joints. Think walking lunges, arm circles, leg swings, and brisk walking. Save the deep, static stretches for your cool-down.
- Follow the 10% Rule
The biggest mistake spring athletes make is “too much, too soon.” If you haven’t run since October, you shouldn’t go out and run three miles on your first day back. Follow the 10% rule: never increase your mileage, weight, or intensity by more than 10% per week. This gives your bones, joints, and muscles time to adapt to the new stress.
- Don’t Forget Your Core
You might not think of gardening or landscaping as a “workout,” but hauling bags of mulch and bending over flowerbeds takes a massive toll on your lower back. Before heavy yard work, engage your core. When lifting, bend at your knees and hips, not your waist, and keep the load close to your body. For runners and cyclists, a strong core acts as the essential stabilizer for your pelvis and spine, protecting your lower back from the repetitive impact of pounding the pavement and the sustained posture required for long rides.
- Build a Foundation with Strength Training
Many athletes jump straight into cardio, such as running, cycling, or tennis, without preparing the muscles that support those activities. Your muscles act as shock absorbers for your joints. If your leg and core muscles are weak, your knees, hips, and ankles take the brunt of the impact.
You don’t need to become a bodybuilder to protect your joints. Incorporating basic resistance training just two days a week can significantly reduce your risk of injury. If you don’t like lifting heavy weights, bodyweight exercises like squats, lunges, planks, and glute bridges are incredibly effective at building the stability you need for spring sports and heavy yard work.
- Know the Difference Between Soreness and Pain
A little muscle soreness 24 to 48 hours after a new activity is normal; this is Delayed Onset Muscle Soreness (DOMS). It usually feels like a dull, stiff ache that gets better as you move. Pain, on the other hand, is usually sharp, localized to a joint, and gets worse with activity. Never push through sharp joint pain.
How Priority Physicians Keeps You Moving
No matter how careful you are, injuries happen. In a traditional healthcare model, tweaking your knee on an evening run usually means an expensive trip to urgent care or waiting three weeks to get on your doctor’s schedule.
Same-Day Appointments: If you experience an injury like a rolled ankle, wondering if you need an X-ray or MRI can be stressful. Our same-day appointments remove that uncertainty, offering you immediate peace of mind as we evaluate your needs. If further imaging is necessary, we also assist in scheduling those tests, allowing you to concentrate on recovery and other areas of your life rather than logistics.
Referrals: In some cases, we might need to facilitate next steps outside of Priority Physicians. If you do need physical therapy or a specialist, we help coordinate your care so you can get back to doing what you love.
Proactive Care: During your comprehensive, unhurried visits, we have the time to discuss your specific fitness goals, assess your mobility, and create a proactive plan to keep you injury-free.
Let’s SPRING into action!
Beyond adding years to your life, staying active preserves muscle mass, bone density, and cognitive function, which are essential for the years to come. As you gear up for a season of healthy, sustainable activity, remember that you are never on this journey alone. Keep your physician posted on any questions you might have or any challenges you encounter along the way. We are here for you.
