Weekend Warriors and Injury Prevention

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