You work hard Monday through Friday with little time to spare, so you use the weekends to get in that all-important physical activity. Whether it be a workout class, running, hiking, water sports, biking, home renovations, yard work, or anything else you exert yourself doing on the weekends, you make sure to use those 48 hours to the fullest.
You are a weekend warrior.
Here’s the good news-- according to researchers at Loughborough University in England, packing in all the activity you get in a week into Saturday and Sunday decreases your risk of death almost the same amount as people who exercise regularly throughout the week.
Here’s the not so good news-- according to Dr. Hepinstall, an orthopedic surgeon in New York City, “From an orthopaedic perspective, it should be noted that ‘weekend warriors’ who participate in high impact sport may be vulnerable to injuries if they participate in activities for which they are not adequately conditioned. A balanced approach to exercise and fitness is always wise.”
Weekend warrior, are you in pain?
Packing a lot of physical activity into one or two days each week can leave your muscles and joints sore. But what kind of aches and pains are normal and what kind should you seek professional help for?
When exerting your body, you should expect some pain. Especially if it is during a workout, or a hike, or any activity where you are pushing your physical limits. Pain should be short-lived and cease when you are done doing the activity causing it.
Soreness is expected after stressing your muscles in anything they are not used to doing. If you were doing yard work all day Saturday, you can expect to be sore on Sunday. If you were hammering above your head doing a remodel on your home for hours on Sunday, your arms and hands will be sore on Monday.
Soreness starts a couple hours after you’ve stopped doing the activity that causes it. It likely will peak within 1-2 days of the activity and then start to ease. If it does not, then it is likely not soreness you are experiencing but bad pain.
Sore muscles, joints, or areas of your body that do not get better when you have not done the exercise or activity for a few days may be pain, not soreness. It could mean a hurt muscle, joint, or bone.
If an area is swelling, like your knee, this can indicate you’ve hurt a tendon. Take this very seriously and make sure you rest and ice the area. You can put ice on an area (under a cloth so you do not cold burn the skin) for 20 minutes on 20 minutes off.
Limping or pain at night might be caused by bone issues. If you have a stress fracture, a hairline fracture or even a break from activity you might not be able to use the finger, wrist, leg, hand, etc. normally, resulting in a limp or non-use.
If you have any of these issues, make sure you do not participate in the exercise or activity that caused the issue again until it is fully resolved. Stretching, icing, or massage may all help. If the pain still does not cease, it is wise to contact your healthcare provider.
Anytime you have serious pain that you cannot walk, you pull a muscle and get a bruise, or experience any head injury, you should seek immediate medical attention.
Weekend Warriors can often benefit from regular treatment by a chiropractor. Massages and adjustments can help keep your body functioning to its full potential each week. The doctors at South Orange Chiropractic Center are here to help. Call our offices for more information about how we can keep your weekend warrior status a positive one!