Do you work behind a desk all week and then spring into action every Saturday?
If so, you could be putting yourself at risk for injuries. Find out how to protect yourself while still living life to the fullest.
By Stacy Stapleton
Your motto may be “Work hard, play hard,” but the reality is that juggling a stressful career and a busy family often makes it difficult—if not impossible—to get to the gym during the workweek. Despite your best intentions, you may find yourself living a mostly sedentary life Monday through Friday, then atoning for that inactivity by packing your weekends with workouts, tennis, or golf—while also coaching Little League, doing heavy gardening, or tackling home-renovation projects. Sure, you feel productive come Sunday night—but do you also find yourself in great pain? If so, you may be suffering from a case of Weekend Warrior Syndrome (WWS).
What is WWS?
Weekend Warrior Syndrome is the phrase used to encompass the various physical problems that arise when someone participates in intense physical activity for a few hours on the weekend after working a sedentary job all week. “The syndrome can also be brought on by not entering a workout gradually, and then injuring oneself by doing too much too soon,” explains Michele Gilsenan, DO, program director of Overlook Hospital’s Sports Medicine Fellowship and president of the American Osteopathic Academy of Sports Medicine.
The symptoms of Weekend Warrior Syndrome vary (any physical activity done in excess can bring it on), but the one factor symptoms have in common is they tend to appear 24 to 48 hours after the onset activity. Says Mickey Syrop, a physical therapist at Overlook Hospital and an international triathlete, “This is something we refer to as DOMS: delayed onset of muscle soreness.” In other words, that vigorous game of tennis that had you feeling like a champ on Saturday may leave you feeling more like a chump come Sunday night.
The most common injuries associated with WWS are soft-tissue injuries—strains and sprains. And although these sound similar, they’re quite different. “Strains are micro-tears or stretches to a muscle or tendon like the rotator cuff, upper arms, or thighs,” explains Syrop. These injuries usually produce temporary swelling, tenderness, and even redness in the area. Sprains, on the other hand, are stretches or tears to the ligaments that hold joints together. “These injuries typically include ankle, knee, and lower-back sprains,” says Gilsenan.
Both strains and sprains usually can be treated at home with rest and regular icing. But it’s important to stay mildly active so you don’t stiffen up. Try taking a slow walk around the neighborhood, swimming, or spending some time on a stationary bike. And though it’s tempting to put heat on strains and sprains, Syrop warns that “although heat may feel soothing, it actually promotes inflammation—so you end up feeling worse later. An ice pack or ice bath is much more effective.”
Avoiding WWS
Despite the many hours you log behind a desk each week, you can still enjoy yourself on the weekend without getting hurt. The key is to start slowly and to build up to more strenuous activities. “Running is a great exercise, but you can’t start with a marathon,” cautions Gilsenan. “It’s also a bad idea to play a pick-up game of basketball or football and push yourself the way you did in college.” The best way to get moving without getting hurt is to gradually return to the activity of your choice. “This will train your muscles to do what you want them to do,” adds Gilsenan.
Syrop warns that certain activities yield more injuries than others. Tennis and golf, for example, are chief offenders, because they require explosive actions with quick starts and stops. “And since these sports are also competitive,” he says, “people tend to overdo it, trying to beat their friends.” So try swallowing your pride and playing at a more relaxed pace, or—if you just can’t bear losing—take up an activity like biking that is social but allows you to move at a slow and steady pace.
Of course, the best way to prevent Weekend Warrior Syndrome is to be active the whole week through. The American Heart Association recommends 30 minutes of exercise five days a week; again, be sure to start slowly and build slowly. “Never increase your activity level by more than ten percent a week,” warns Syrop. “Whenever there’s a dramatic change in the intensity of your workout, there’s more chance for injury.”
Remember too that pain is a signal from your body that it’s time to cut back. This may sound obvious, but many people continue to work out—or play through the pain—causing additional damage. For people over 50, it is especially important to heed these signals: As we age, our joints have less cartilage, our bones become more brittle, and their connective tissues less pliable, making us more vulnerable to injury.
But what if you don’t have 30 minutes a day to spare? Syrop has a solution: “Break up the 30 minutes into ten-minute sessions,” he suggests. “Take the stairs instead of the elevator when you get to work in the morning, or take a brisk walk at lunchtime and right after dinner.”
When you exercise, it’s also important to target the muscles that are weakest (the ones that cause you pain when you overdo it) and strengthen them so they can better support you when you’re extra-active. If you’re unsure about which exercises are best, talk to a trainer at a local gym. And don’t forget to stretch. When your muscles and tendons are properly stretched and flexible, they can tolerate much more stress and strain before becoming injured. As you stretch, concentrate on holding each position steadily for 30 to 60 seconds. “The biggest mistake people make is to bounce when they stretch,” says Syrop. “Stretching should look and feel more like yoga.”
When to get help
In most cases, Weekend Warrior Syndrome is fleeting and with adequate rest usually subsides in a day or so. But sometimes your body suffers a more serious injury, like tendonitis, bursitis, or cartilage or ligament damage that requires medical attention. In fact, according to a recent study, nonprofessional-sports injuries are the second-leading cause of doctor visits in the United States, and most of these ailments are caused by simple overuse. See a doctor or physical therapist if you experience any of the following:- You feel something pop or snap during activity. A real injury is usually immediately painful.
- Your symptoms last longer than three days with no sign of improvement, and over-the-counter treatments don’t help.
- Your pain is accompanied by a loss of joint motion.
- The pain is so bad that it interferes with your activities of daily living.
Most WWS injuries don’t require surgery. In fact, many are treatable with just a few weeks of therapy and RICE: rest, ice, compression (wrapping an injured joint), and elevation. In therapy, Syrop focuses on rebalancing a patient’s body. “We stretch what’s tight and strengthen what’s weak to promote healing and prevent future injuries,” he explains. Your therapist will also develop a series of exercises for you to do at home. This will help you progress and maintain your level of fitness so you can enjoy yourself without worry … and continue to work hard, play hard.
For a referral to sports-medicine physician, call (800) 247-9580. For a referral to a physical therapist, call the Overlook Hospital Rehabilitation Department: (908) 522-2216.
June 2008
