It can be tempting to pack your weekends with a ton of outdoor activities after working all week, but are you doing too much? If you’re planning on activities like bicycling, jogging, or playing a weekend co-ed league for your favorite sport, be aware of your risk for an injury. Many of the injuries that happen during a weekend workout or a sporting event can be prevented with smart play. Here are some tips to help avoid an uncomfortable injury during your weekends.
- Regular exercise – When exercises is part of your daily lifestyle, you can decrease your chance for injury. Don’t just leave the workouts for the weekend. During the week take your dog for a walk, stop by the gym after work, or just take a moment to play tag with your kids. Everyday exercise can help your muscles stay conditioned and keep your joints flexible.
- Warm up before you start – Take a few minutes before you start any workout or sporting activity to warm up your muscles. Do some stretches, jumping jacks or simply run in place. Warming up your body increases the blood flow to your muscles and increases your heart rate. It gets you all ready to accomplish your task!
What happens if you get injured?
It’s almost impossible to completely prevent an injury. Mild sprains and strains are pretty common during any sort of fitness activity, but many can be treated at home using the RICE method.
Rest– Stay off your feet for a bit to give your body a chance to recover.
Ice – Ice reduces swelling and will help alleviate pain. Ice the injury within the first 48 hours, but never leave ice on for longer than 15 minutes at a time. Wait about 45 minutes and then repeat.
Compression – Wrap up the injured ankle with an elastic bandage. It will help keep the injured body part immobile. Be careful to not wrap it too tightly, but just enough to keep it supported.
Elevate – Elevate the injury where it is at or above your heart. It will help reduce pain and swelling.
After a few days if your injury doesn’t seem to be improving, make an appointment to see a specialist. Your doctor can check for more severe injuries that might require more treatment.
Preventing Injuries During Your Weekend Workout