Win the Fight Against Weekend Warrior Injuries

If you spend Saturday and Sunday tackling chores or workouts you couldn’t complete during the week, you may put yourself at risk for injury.

One of the most effective ways to avoid weekend warrior injuries is to exercise most days of the week and tackle home improvement projects as they arise, instead of trying to cram a week’s worth into one or two days. This quick guide can help you avoid starting the workweek in pain.

• Ankle sprain – If you like to spend weekends running or playing sports, safeguard ankle ligaments by stretching, warming up and wearing shoes that match your activity.
• Fracture – Prevent a fall from a ladder by placing the ladder on a firm, level surface. Keep two hands and one foot – or vice versa – on the ladder at all times. Move the ladder as needed instead of overreaching.
• Groin strain – Don’t jump into activity with cold muscles. Take a least five minutes to warm up and stretch. Also, squat down to use your hips and knees when lifting planters, bags of soil and other heavy items.
• Rotator cuff injuries – Shoulder-dependent sports, such as tennis or golf, can cause chronic inflammation or a tear of the rotator cuff. You can reduce the risk by varying your activities.
• Shin splints – If high-intensity exercise, such as running, causes pain in your lower legs, scale back the duration and intensity of your workouts, replace your shoes if they’re older than six months and exercise on a more forgiving surface, such as a trail or indoor running track.

Poor posture and repetitive actions, such as typing, can increase your risk for low back pain and eyestrain. During the week:

• Adopt good posture at the computer, with ears, shoulders and hips in a straight line, arms close to your body, and wrists in line with your arms.
• Ensure your chair supports your lower back.
• Pause every 20 minutes to look at something at least 20 feet away for 20 seconds.
• Take frequent breaks.