Weekend Warriors Beware

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iStock_Runners Pacific Northwesterners are known to start making their way outside after long, cold, and wet winters. Days get longer and the sun starts making its way through the thick layer of gray winter clouds, guiding us from hibernation. This emersion elicits heightened enthusiasm for the first few warm, sunny days. Many injuries occur every year at this time due to the general lack of activity during the preceding months.

Weekend warrior is a term reserved for those who go out on a sunny weekend and participate in activities they have not properly prepared their body to perform. This is especially dangerous if you have limited physical activity during winter months. Research states that you may experience up to a 15% loss in muscle strength after 1 week of inactivity. This means that 1 month of lack of exercise may result in a 60% loss of original muscle strength.

To assist in avoiding injury before summer begins, please consider the following recommendations.

Consult Your physician

If you have not had a recent physical or are dealing with different health conditions, please consult your physician before starting an exercise program.

Follow the Surgeon General’s Recommendations for Weekly Exercise

5 or more days per week of cardiovascular training, 2-3 days a week of resistance training, and 2-3 days a week of flexibility training. Exercise should total about 30-60 minutes on all or most days of the week. This may be broken up into 10-15 minute intervals for unconditioned individuals.

Benefits of Physical Activity

Reduces the risks of death from coronary heart disease or development of high blood pressure, colon cancer, and diabetes
Helps in decreasing blood pressure in those who already have high blood pressure – aka. hypertension
Maintains bone, muscle, and joint health
Reduces symptoms of anxiety and depression and promotes improvements in mood
Aides in control of weight, reduction in body fat, and increasing lean muscle
Helps to control symptoms associated with arthritis, including joint swelling and pain
Assists improvements in strength and stamina for those people suffering from chronic conditions

*(taken from: http://www.cdc.gov/NCCDPHP/SGR/adults.htm)*

Eat a Balanced Diet

You must eat a balanced diet and hydrate appropriately at all times, especially when you are beginning a new exercise program. Here are some basic tips for proper nutrition.

Protein is very important in building muscle and repairing tissue. Consuming 10-15% of total daily caloric intake is recommended, while focusing on protein from animal sources to attain essential amino acids.
Fat is an important energy source and aides in the uptake of fat soluble vitamins (A, D, E, and K). Intake needs to be less than 35% of total calories. Consume healthy fats like those from fish, nuts, and vegetable oils.
Carbohydrates are important as an energy source. Focus on complex carbohydrates that break down over a longer period of time to avoid a spike in blood sugar. This will help keep your energy up for a substantially longer duration while exercising. Carbohydrates should compose 45-65% of total daily caloric intake.
Hydrate well at all times! Seventy-five percent of your body is composed of water. Drink water or fluid with low sugar content. This will help keep your body balanced. Think about using 1:1 ratio of water and a sport drink to add some flavor, keep you hydrated, and consume electrolytes when you are performing a moderate intensity exercise program.

For more detailed information on nutritional guidelines, see http://www.cnpp.usda.gov.

Go Slow and Steady

Start slowly if you have not been exercising consistently. Give your muscles time to adapt, and make goals for yourself. For example, if you want to start running, sign up for a short 5K race 2-3 months away. This will give you a goal to work towards while you are starting your new exercise plan. Follow an appropriate timeline for changing muscle composition: 1 week to lose 15% of original strength and about 6 weeks to build or stretch muscles means 2 days of exercise before a planned activity is not ample time!

Warm Up and Cool down

You should have a 5-10 minute warm up and cool down after any physical activity to limit your risk of injury. This is a good time to incorporate your flexibility exercises.

Plan and Perform Activity-Specific Training

Once you are ready to start exercising, plan your program around the activities in which you will be participating. Here are some examples for common summer activities.

Softball Players

Shoulder Exercise VHI This sport requires a constant cycle of upper and lower body muscle activity. Running bases, sprinting to catch a fly ball, and swinging for the fence all require adequate warm up and flexibility. Incorporate sprinting drills in your cardiovascular regiment, while using pulleys at the gym or resistance bands to help strengthen your shoulders. Meanwhile, maintain flexibility exercises 2-3 times weekly.

Stand with side to tubing at shoulder height. Hold tubing in top position. Pull down to hitting zone, not to impact point, by turning shoulders. Do not pull with arms. Return using good body mechanics.

Golfers

Golf Exercise VHI Focus should be placed on shoulder, hip, and back muscles. Try simulating a golf swing with a resistance band or pulley system. This will allow you to slow down each movement addressing strength and ROM.

Hold tubing behind with right hand. Pull forward as though serving in tennis or throwing a ball. Repeat with other hand.

*Drawing images used with permission by VHI

Now you have some basic education to assist with injury prevention this spring and summer. If you have more questions or concerns, you should consult your local physical therapist to see what training programs are available.

Be safe and have fun enjoying the sun!

By: Nicole Smyth, PT, DPT, OCS, Director, Fairwood Physical Therapy

This article can be seen in NW Runner, April 2009.