Training Helps Weekend Athletes Avoid Injuries

With the opportunity for outdoor summer activities, many weekend athletes are eager to jump into their favorite activities without any preparation.

But they could just be heading for injury and time on the disabled list.

It's best to begin with a walking and stretching program. A brisk walk at 3 to 4 miles per hour -- as if you're a bit late for a meeting, for example -- will provide overall aerobic training. You may be surprised by how much of a workout you can get from a brisk walk.

Stretching should focus on the major muscle groups. Because most sports involve the lower extremities, be sure to stretch the quadriceps at the front of the thigh, the hamstring muscles at the back of the thigh as well as the calf muscles.

Some stretching for the trunk and lower back is also advised as is sport-specific stretching. So if you're playing softball or racquet sports, be sure to stretch the shoulders, too. In-line skaters should add stretches for the groin and lower back.

Stretching should only be done when the body is warmed up, such as after walking or light calisthenics. Never bounce when stretching or injury may result. Instead, stretch to the point of feeling a bit of a pull but no pain. Hold it for 20 to 30 seconds, relax, and repeat.

I recommend "Stretching" by Bob Anderson (Shelter Publications, Inc.), which includes stretches for all the major muscle groups as well as stretches for specific sports.

It's important for people to continue their stretches during an activity if they're involved in something like softball where there's a lot of standing around and then running quickly.

After an activity, the individual should also stretch during a cool-down period to prepare the body for a resting state. This, too, will help avoid injuries.

Another way to avoid injuries is to cross-train. Instead of focusing on one activity, mix it up. Jog one day, go in-line skating the next day and bicycling the next. These types of people tend to have fewer injuries.

It will typically take 8 to 12 weeks before you see significant results and you should not try to progress too rapidly. Try the "10 percent rule" in which you increase your distance, duration or pace by just 10 percent per week. If you're jogging for 20 minutes one week, you should not exceed 22 minutes the next week. And do not increase both pace and distance at the same time.

Some soreness when you first begin an activity is okay, but if it doesn't go away or gets worse over time, seek medical attention. I tell my patients that "pain equals NO gain."

Start easy and don't dive into an activity if you haven't done it in quite some time. We see many injuries resulting from weekend warriors who are eager to play but whose bodies are just not ready.

For more information or to make an appointment, please call (414) 257-6670.

Each year, Medical College of Wisconsin physicians care for more than 180,000 patients, representing nearly 500,000 patient visits. Medical College physicians practice at Children's Hospital of Wisconsin, Froedtert Memorial Lutheran Hospital, the Milwaukee VA Medical Center, and many other hospitals and clinics in Milwaukee and southeastern Wisconsin.