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The Risks of Weekend Workouts

As most of us are preoccupied during the week with our jobs, families, and other obligatory engagements, we tend to write exercise out of our 5-day schedule. We might try to compensate on the weekends, however, by hitting the gym longer and pushing ourselves harder. Though this physical activity greatly contributes to our bodies’ health, there are also some risks inherent to weekend workouts.

Since we’re not training our bodies consistently during the week, our muscles can be under-conditioned for the level of exertion we intend for the weekend. If our body is not properly prepared, we put ourselves at higher risk for injury. Some of the most common injuries resulting from weekend workouts include shoulder strains, pulled hamstrings, runner’s knee, shin splints, and sprained ankles.

Shoulder strains usually result from muscle overstretching and manifest in tears in muscle fibers or tendons. These strains can be prevented with exercises that specifically target and strengthen shoulder muscles.

Pulled hamstrings are similar to shoulder strains in that they manifest in tears in muscle fibers or tendons. A few minutes of thorough stretching is the best preventative measure.

Runner’s knee is felt through pain behind the kneecap and can be a sign of tendon inflammation. Quad stretches can reduce the risk of this ailment.

Shin splints are most commonly felt by runners, the pain resulting from inflammation and tears in the muscles along the front of the lower leg. Reduced levels of activity will allow shin splints to heal, but proper footwear can reduce the occurrence of splints. Performing foot and calf stretches are necessary preventative measures.

Sprained ankles result from improperly landing on or twisting the foot. Ankle strength will increase with activity, but too much activity at once can result in injury. Avoid sprains with ankle stretching and gradually increasing the activity level of your workout routine.

While stretching and strengthening on the weekends can lower your risk for these injuries, the best way to protect your body is by integrating stretches and low-level activity into your daily routine. Taking just 15 to 30 minutes per day to strengthen your muscles can better prepare your body for your weekend workout, enabling you to reap the full benefits.

For more information on staying safe while exercising call Park Physical Therapy today! 516-798-3789