Weekend Warrior? Here's How You Can Avoid Sprains and Strains

Are you a weekend warrior? If you’re always trying to squeeze in your favorite sports, workouts, or home renovation projects on the weekends, your answer is probably yes.

Staying active is excellent for your health,  but the weekend warrior routine — jumping into intense physical activity after a mostly sedentary week — can put your body at risk for sprains, strains, and other overuse injuries. 

The good news is that with a few smart strategies, you can keep moving without sidelining yourself with an avoidable injury.

Our team at AssociatesMD specializes in treatment for sprains and strains. Here’s what you need to know about sprains and strains, how to avoid them, and how urgent care can help when an injury does happen.

Recognizing sprains and strains when they happen

The terms “sprain” and “strain” are often used interchangeably, but they’re actually two different injuries. Recognizing the symptoms is the first step to getting the care you need.

Sprains happen when ligaments — the tough bands of tissue that connect your bones — are stretched or torn. The most common sprain is an ankle sprain, and symptoms can include:

• Pain around the joint
• Swelling
• Bruising
• Limited movement

Strains involve muscles or tendons — the tissues that connect muscles to bones. They often happen in the lower back, hamstrings, or shoulders, and symptoms are often:

• Muscle pain
• Spasms
• Weakness
• Swelling
• Difficulty moving the affected muscle

Both injuries can cause pain, swelling, and reduced mobility, and it’s not always easy to determine what’s wrong on your own. That’s why urgent care is so valuable after an injury.

Why weekend warriors are more vulnerable

If you spend most of the week sitting at a desk or being less active, your muscles and joints may not be prepared for sudden bursts of activity when the weekend arrives. 

Add in limited warm-up routines, lack of flexibility training, or going “all out” too quickly, and your risk of injury climbs significantly.

Tips to avoid sprains and strains on the weekends

Packing all your activities into the weekends might put you at greater risk of injury, but that doesn’t mean sprains and strains are inevitable. Use these tips from our orthopedic team to prepare your body and still get everything checked off your weekend to-do list.

Warm up properly

Whether you’re playing sports or tackling a DIY project, don’t skip warming up. Dynamic stretches, light jogging, or mobility exercises prepare your muscles and joints for higher intensity activity. Just 5–10 minutes of warming up can make a huge difference.

Ease into activity

If you haven’t been active during the week, resist the urge to push yourself at 100% effort right away. Start at a moderate pace and gradually increase intensity.

Build strength and flexibility

Incorporating strength training and stretching throughout the week helps support your muscles, tendons, and ligaments, making them more resilient against injury. Yoga, Pilates, and core work are great complements to weekend sports.

Wear the right gear

Proper footwear and protective equipment can reduce your risk of ankle and knee sprains. Always make sure your shoes fit well and are designed for the activity you’re doing, even if it's a pickup basketball game.

Listen to your body

Don’t ignore pain or push through discomfort. Minor twinges can quickly become bigger injuries if you don’t give your body the rest it needs. When you’re active, make sure to drink plenty of water.

What to do if you get hurt

Sometimes injuries happen, even with the best precautions. The RICE method — rest, ice, compression, elevation — can help with mild sprains or strains. But if you experience severe pain, significant swelling, or difficulty bearing weight, it’s time to seek medical care.

At AssociatesMD, our urgent care team provides fast evaluation and treatment for sprains, strains, and other sports-related injuries. With on-site diagnostic tools and experienced providers, you’ll receive immediate care without the long wait times of an emergency room.

Being a weekend warrior is a fantastic way to stay fit and relieve stress. By taking steps to warm up, train smart, and listen to your body, you can dramatically lower your risk of sprains and strains. 

Contact us to get more tips or schedule an appointment at AssociatesMD in Plantation, Pembroke Pines, Davie, Weston, Margate, Dania Beach, and Ft. Lauderdale, Florida.