Weekend Warrior Woes

Running Without Pain

Here’s a helpful hint: if you want to run the Thin Mint Sprint – keep up your training and be sure to warm up beforehand! This fun 5K run in Cedar Park is on Saturday, March 25, but if you’re planning on just jumping in the day of, well, you’re setting yourself up for injury. Sorry – that’s just the way the (Thin Mint) cookie crumbles!

The fact is, weekend warriors, who are only active when Saturdays come around, are just plain more prone to having problems like muscle pulls, plantar fasciitis, stress fractures, Achilles tendinitis, and shin splints, just to name a few. You see, if you suddenly ask your body to take on stress after it’s been enjoying extended periods of rest, muscles and other soft tissues are much more likely to tear, strain, overstretch, and become irritated and inflamed. They’re just not prepared to handle it!

To avoid these types of overuse injuries, it’s important that you always warm up properly before activity so your muscles are limber and ready to go. It’s also vital that you don’t do too much too soon, suddenly increasing the duration or intensity of your workouts. Gradually building upon your fitness routine prepares your body safely for the increased stress placed upon it. Also, try not to make sudden changes in terrain, like throwing in hill work or running on pavement instead of flat trails. Lastly, break up your high impact activities with some lower impact options -- in other words, cross-train by incorporating swimming, biking, weight lifting, or yoga into your running regimen.

Follow these tips to avoid weekend warrior woes, and if you have questions, or need to make an appointment after last weekend’s adventures, just dial (512) 593-2949 to reach our Cedar Park or Round Rock, TX office. We’ll be happy to help you cross that 5K finish line injury-free!

Posted on March 17, 2017 and filed under Sports Injury.