1 / 56

Weekend Warriors and Injury Prevention

Weekend Warriors and Injury Prevention David Berkson, MD Drexel University COM Family Medicine/Sports Medicine Overview Define Weekend Warrior Reasons for Injury General Prevention Sport-specific Prevention Wrap Up Weekend Warrior - Definition Part-time participant in fitness activity

Download Presentation

Weekend Warriors and Injury Prevention

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.


Presentation Transcript

  1. Weekend Warriors and Injury Prevention David Berkson, MD Drexel University COM Family Medicine/Sports Medicine

  2. Overview • Define Weekend Warrior • Reasons for Injury • General Prevention • Sport-specific Prevention • Wrap Up

  3. Weekend Warrior - Definition • Part-time participant in fitness activity • Most commonly on weekends • Usually attempts to squeeze in all fitness activity of the week into small number of sessions (one or two) • Usually does more than his/her body is ready to do

  4. Weekend Warrior - Why?? • “Not enough time during the week to fit in workouts.” • “Can’t find people to participate in the activity I want during the week.” • “Too much of a hassle to get up early or stay away from home late.” • “I don’t know, I’m lazy.”

  5. Weekend Warrior - Problems • Sprains • Strains • Fractures • Pulled muscles • Contusions • Lacerations • Etc, etc, etc...

  6. Weekend Warrior - Problems • The most common reason for injury during participation is trying to do more than the body can handle

  7. Weekend Warrior - Problems • Why does the body have trouble handling the stress of participation?? • Muscular Fitness • Cardiovascular Fitness • Nutritional Fitness • Improper Technique

  8. Avoiding Problems • Best ways to prepare the body for the stress of being a weekend warrior: • Turn the weekend warrior into a routine exerciser • Improve nutrition • Proper technique during activity

  9. HOW?????

  10. Fitting Fitness In • Physical inactivity can be as damaging to health as smoking • Need to make exercise/workouts work for you • Exercise does not have to have military mentality • Should be fun and enjoyable

  11. Fitting Fitness In • First step - commit yourself to daily physical activity • Pencil an appointment for a fitness session and make it mandatory • Second step - goals, short and long-term

  12. Fitting Fitness In - Tips • Bits and pieces • Avoid “all or nothing” viewpoint • Be realistic • Keep perspective

  13. Fitting Fitness In - Tips • Keep equipment on hand • Grab a friend/partner • Utilize spare time

  14. Recommended Workouts • 3-5 sessions/week of aerobic workouts • 2-3 sessions/week of strength training • 2-3 sessions/week of flexibility • Start low and gradually build up

  15. Aerobic Workouts • Running, biking, brisk walking, etc. • 20-60 minutes per day • Split time into multiple smaller workouts • Be creative with time at work and home

  16. Use stairs Walk longer/farther Carry one bag of groceries at a time Start a hobby that involves movement Chores are your exercise friend Turn off the TV Learn to dance, new sport Join active groups Creative Workouts

  17. Strength Training • 1 set each of 8-10 exercises involving all major muscle groups • 5 reps or less - muscle building • 8-12 reps - muscle/tone/aerobic • 12-20 reps - tone/aerobic

  18. Strength Training • Technique is key - bad technique leads to more injuries • Keep dumbbell/barbell on hand for “down time”

  19. Flexibility Training • Stretch all major muscles • Can be done almost anywhere - home, work, car, etc. • Don’t forget about head/neck/back • Technique is very important - use partner

  20. Nutritional Fitness • Exercise requires energy • Adequate calories is one of keys to enhancing performance • Follow food guide pyramid to include proper amounts of all 5 food groups • Satisfy macronutrient and micronutrient requirements

  21. Carbohydrates • Muscles use carbs as primary source of fuel • High-carb diet increases stores and improves performance • 60-70% of daily calories from carbs

  22. Carbohydrates • Longer exercise sessions can deplete muscle carb stores • Consume 30-75 grams of carbs per hour of exercise • Eat large carb meal within 2 hours after extended workout/exercise to replace lost stores

  23. Fats • Secondary source of energy for exercising muscles • More important for prolonged, low intensity exercise • 20% of daily calories from fats - mostly unsaturated

  24. Proteins • Minor role in energy • Current recommendation is 0.4 grams protein per pound of body weight • Athletes/active people require more • 10-20% daily calories

  25. Vitamins & Minerals • Not directly related to energy, but essential for food metabolism and energy production • Most commonly deficient: iron and calcium • Women require higher amounts of iron and calcium than men

  26. Water • “The Ultimate Nutrient” • Makes up 60-70% of body weight • Makes up 70-75% of muscle • Extremely vital functions in the body

  27. Water - Vital Functions • Helps digest food • Helps lubricate joints, cushion organs • Transports nutrients/waste products • Carries waste products out of the body • Regulates body temperature

  28. Dehydration • Disrupts ability to perform optimally • First few hours, water lost from blood volume • Next cells lose water and become overheated • Impaired functioning

  29. Dehydration • Water loss of 9-12% of total body weight can be fatal • Hydration is one of the most frequently overlooked aspects of fitness/exercise

  30. Staying Hydrated • Thirst - the natural hydration meter • Adequate under resting conditions • During exercise you lose water faster than the brain realizes • By the time you feel thirsty, you are already dehydrated

  31. Staying Hydrated • Have to take into account baseline water loss • Lose 12 oz per day by breathing • Lose 24 oz per day through skin • Strenuous exercise can lose 4 lbs of water (2 quarts) per hour

  32. Staying Hydrated - Complex • Body requires 1 ml of water for each calorie you burn • Inactive person burns 1500 calories per day = 1.5 liters of water • Active person burns 4,000 calories per day = 4 liters of water

  33. Staying Hydrated - Simple • Weigh before and after exercise session • Need to drink at least 1 cup (16 oz) per pound of body weight lost • Must regain weight prior to next session • Plan on drinking that amount during next session to avoid dehydration

  34. Staying Hydrated - Simpler • Monitor the color of urine • If urine is clear - drinking enough • If urine is dark - need to drink more • Urinate approx every 2-4 hrs, if going more than drinking too much

  35. Tips for Staying Hydrated • Keep water bottle (filled) at desk at work • Stock refrigerator at home with water instead of soda • Flavor water more to individual taste • If exercise outside, bring frozen water bottle - water thaws at proper drink rate

  36. Which is better: WATER vs SPORTS DRINKS

  37. Sports Drinks • Only needed if exercise session lasts longer than 1 hour • Not required if exercise frequently in small time frames • May provide better hydration due to taste - people will drink more if it tastes better

  38. Athletic Shoes • Type of shoe depends upon type of foot and type and frequency of activity • Various activities infrequently - wear all-purpose cross trainers • Specific sport at least 3 times per week - wear sport-specific shoes

  39. Athletic Shoes - Activity • Runners or Aerobics - shoes with good impact-absorbing cushioning • Walkers - heel impact cushioning plus good roll off at toes • Court sports - side-to-side ankle stabilization (sole can’t be too thick)

  40. Athletic Shoes - Feet • Arch of foot - high, medium, low • High-arched foot not very flexible - cushioned shoe • Low-arched (flat-footed) too flexible - motion control shoe • Medium arched - stability shoe

  41. Athletic Shoes - Fitting • Measure feet at end of day when largest • Measure both feet • Wear workout attire • Try on shoes - sizes vary by make • 1 thumb width from longest toe to end of toe box

  42. Athletic Shoes - Fitting • Feel comfortable through arch • Hold heel firmly • Women need to be extra cautious • Some “women’s shoes” are downsized men’s shoes

  43. Athletic Shoes - Maintenance • Allow time for shoe to adapt to foot and foot to adapt to shoe • Monitor condition of shoes as use them • 300-500 miles - cushioning wears out • Have multiple pair of shoes for activity and rotate

  44. Running • Most common injury is overuse • Feet absorb 110 tons of energy every mile run • 70% of runners develop injury every year • Key is prevention

  45. Injury Prevention - Running • Run less than 45 miles per week • Increase mileage < 10% per week • Run on soft, flat terrain • Stop running if have pain • Alternate hard and easy training days

  46. Injury Prevention - Running • Stretch before run - calves, hamstrings, quadriceps, groin, back • Orthotics - only needed if have biomechanical foot problems and suffer from repeated injuries • Change shoes every 500 miles

  47. Swimming • Most common injury is overuse • Most common problem is in technique • Shoulder injuries most common • In 1 year swimmers can complete up to 2 million arm strokes

  48. Injury Prevention - Swimming • Continual reinforcement of proper stroke mechanics is essential • Stretching - arms, shoulders, neck, back, legs • Gradual increase in distance and intensity

  49. Injury Prevention - Swimming • Swimming incorporates all major muscle groups • Muscle conditioning and strengthening is key in avoiding injury • Avoid overtraining in competitive swimmers

  50. Tennis • Most common injury is overuse • Most common problem is in technique • Work on all-around flexibility and strength • Get expert instruction periodically to ensure proper technique

More Related