Most of us aren’t elite athletes, and that is perfectly fine. Our weekdays are spent in front of a computer screen or going about our usual job. But when it comes to weekends and time off, things often change. We push ourselves physically, use up our free time outdoors and try to correct the mistakes we made that week, such as skipping the gym or binge eating. If this sounds like you, you just might be a weekend warrior!
At Back In Motion Mentone, many of us are weekend warriors too. While that’s ok, we need to be aware that the cycle of a sedentary week followed by a jam-packed weekend of physical activity can take a toll on our bodies. Often we can get overuse injuries, muscle strains or ligament sprains when we have a sudden spike in our activity. To help avoiding an injury that will ruin your weekend, here are some of our tips to keep you moving:
Complete the rehab for your injuries:
Often the injuries that arise on the weekend are ones we have had before. That old knee playing up again. The best way to prevent this from happening is by completing your rehab process, staying in touch with your physio and doing all your physio prescribed exercises. This will not only get you better, but prevent the same injury from happening over and over again!
Gradually increase the load you put through your body:
Our sudden motivation can make us want to run a marathon after spending lots of time on the couch. If the increase in our physical activity is not gradual, we are much more likely to suffer from musculoskeletal injuries. Using mobile apps which guide you, such as 'Couch to 5k', can be a great way to slowly increase training, helping you stay injury free!
Warm up and cool down properly:
If you are about to go for a run on the weekend, get your body moving first. Go for a brief walk or do some push ups to get that blood pumping. Also consider cool down activities such as a gentle walk, using a foam roller on your muscles, performing exercises from your physio or stretching.
If you do get injured, seek treatment early:
In the unfortunate event that you do get injured, see your physio early on. There is lots of evidence to show early rehab will get you better quicker. So if you want to be back at your best as fast as possible, find out what your injury is and what you can do by speaking to your Back In Motion Mentone physio.
Talk to your physio about your new goals or aspirations:
If you are about to start a new sport or activity, tell your physio! We always want to hear what our clients are up to and more importantly, keep them healthy and injury free. Your physio might give you tips, things to consider or some exercises to help you on the way. CLICK HERE to email us at the clinic.
See your physio for a 'pre-screening'
At Back in Motion Mentone, all our physios are well trained in pre-screening for specific sports. These sessions are used to identify parts of your body that may be vulnerable to injury. This could be things such as your running technique, the way you jump or your shoulder strength, depending on your activity of choice. Finding and correcting little problems before they become big ones is key!
If you are looking for a great way to work towards getting fitter, participating in a charity fun run such as the Run for the Kids is a great idea! The event raises money for the Royal Children’s Hospital Good Friday Appeal and begins in Docklands, Melbourne. It takes place on Sunday the 7th of April. It has multiple course lengths that you can walk, jog or run! That way you can pace yourself, do what you are capable of, avoid injuries AND be involved in helping a fantastic cause!
If this is the motivation you need to get off the couch, you can find out more and sign up here
If you would like to become a weekend warrior but don't know where to begin, speak to your Back In Motion Mentone physio who will get you started!
Author: Zebulun Ariaratnum
Physiotherapist, Back In Motion Mentone