How to Avoid Weekend Warrior Injuries

by Ilya Fish  • Posted on: January 2, 2019

It’s important to be physically active and avoid injuries at the same time. This is especially important for a ‘weekend warrior.’ Sedentary people need to plan their activities to avoid exercise-related injuries. After all, the human body cannot go from ‘inactive’ mode to ‘weekend warrior’ mode instantly.

Exercise intensity must be progressive; otherwise, the risk for injury increases. After all, professional athletes prepare for months (sometimes years) to reach a certain level of physical performance. Athletes prepare their bodies for months during the off-season, as they prepare their bodies for an intense season. Weekend warriors tend to bypass ‘preparation’ and jump right into intense activity.

Common injuries include joint inflammation, muscle tears, and ligament sprains. A physical therapist can treat most injuries after the acute symptoms have subsided. Severe injuries may need surgery.

Weekend Warriors – Do’s and Dont’s

weekend warriors need to be realistic. For starters, don’t expect your body to adapt right away to intense activities. Your body will not be prepared for physical challenges over the weekend if you have been inactive all week long. Make sure you have protective gear and stay hydrated.

Warm up and Cool Down

A warm-up is a simple yet neglected way to avoid injuries. Eight to ten minutes of walking or light jogging, combined with some light stretching, is a great way to prepare your body for progressive exercise intensity and minimize injuries.

When you’re finished with your activity, do not come to a sudden stop. Give your muscles a chance to recover by reducing your intensity, but keep moving. For example, if you have been running, don’t come to a stop. Walk for the last few minutes. A cool-down period helps restore blood circulation and reduce injuries.

Plan Ahead

Being realistic and planning is important. For best results, get some regular exercise every day. This allows your body to adapt and prepare for your favorite weekend activities.

Physical Therapy For All Ages

If you are a senior weekend warrior, your body is more susceptible to tears, sprains, strains, and other injuries. In fact, there are almost 80 million ‘baby boomers’ in the United States alone. Physical therapy plays an important role in injury prevention for weekend warriors of all ages.

If you are one of the many weekend warriors this summer, here are a few ways that a physical therapist can help:

  1. Assessment of Your Body Mechanics/Movements – Your ability to do simple things like move, walk, sit and stand is important to us. We use this insight to create an injury prevention program.
  2. Home Exercise Programs – Once we have reduced your pain, inflammation and restored your muscle strength in the clinic, we’ll design a personalized home exercise program for you. This will help you maintain your results in the comfort of your own home.
  3. Treatment Techniques – Physical therapy techniques include exercise, hot and cold packs, ultrasound, manual therapy, and much more to deal with different types of injuries.
  4. As your physical therapists, we are committed to helping you do the things you enjoy over the weekend. Regardless of your age and activity level, physical therapy can help prevent injuries and improve well-being. Call us today at (215) 947-3443. We will help you make the most out of your summer.


Based on 142 reviews