The Weekend Warrior – Prevent Injuries Before They Occur


Summer is the perfect time for outdoor adventures.

Hiking, running, golfing, swimming and playing baseball are just some of the great activities to partake in while the weather is nice. Even if you are only participating in a one-day event, its important to be prepared, especially if you have been sitting at your desk all week.

An active lifestyle is important to millions of individuals, and the sports medicine doctors at AOSMI are dedicated to keeping bodies in motion. Some of the most common injuries sustained by weekend warriors are caused by over exerting themselves and not preparing properly for strenuous movement.  Trauma, such as two players running into each other, can cause an injury but you can also injure yourself through overusing a body part with repetitive motions, like swinging a golf club, or having poor body mechanics, for example running with poor form that causes you to fall and roll your ankle.

No matter what type of activity you participate in, there is the chance of injuring yourself. Some common conditions include (separated by body part):

  • Shoulder: rotator cuff tear, labral tear/SLAP tear, bursitis, tendonitis
  • Elbow: tennis elbow, golfer’s elbow, little leaguer’s elbow
  • Hip: Labral tear, femoro-acetabular impingement, bursitis
  • Knee: Meniscus tear, ligament (ACL/MCL) tear, cartilage damage
  • Foot/Ankle: tendonitis, ankle sprain

There are ways to prepare your body and prevent injuries like those listed above from occurring.

Most importantly, you need to stretch. Even taking a walk on the boardwalk can stress your body if it isn’t ready. If you are unsure as to how to properly stretch for your activity, speak with an AOSMI Sports Medicine Specialist to learn the correct moves.

Try to stay active during the week. The CDC recommends 150 minutes of moderate physical activity a week for a healthy adult. Try parking farther away from the entrance, taking the stairs, and doing a couple jumping jacks shortly after waking up.

Also be prepared with the correct equipment and safety items.

Food and water are extremely important to have to prevent injury. If your body does not have enough food or water to keep things working properly, your likelihood of getting injured increases greatly. Supportive footwear also decreases the chance of injuring yourself.

Finally, be prepared in the event you are injured.

First aid kits are great to have for immediate treatment. Be sure to have one that includes:

  • Band-Aids of various sizes
  • An ACE bandage
  • Moleskin for blisters
  • Neosporin or other antiseptic gels or wipes
  • Anti-Inflammatory Medications (NSAIDs)
  • Ice pack

When an injury occurs be sure to see a sports medicine physician. AOSMI’s Fellowship-Trained Sports Medicine Specialists aren’t confined to treating any specific area of the body; rather we focus on all the joints, tendons, muscles and bones involved in athletic activities. With a concentration on the structures most at risk from sports injuries, especially for weekend warriors, we offer several conservative and surgical treatment options for your injury.

  • Conservative Treatments
  • Medication
  • Massage
  • Acupuncture
  • Sports Specific Physical Therapy
  • Bracing
  • Steroid Injections
  • Orthobiologics
  • EPAT damaged tissue regeneration
  • Kinesio tape
  • Graston Technique treatment
  • Surgical Treatments
  • Arthroscopic Surgery: Tiny incisions and long, narrow fiber-optic cameras are used to look inside the injured joint. Injured structures are repaired or reconstructed in a minimally-invasive fashion.
  • Cartilage Repair
  • Fracture care

It’s important to us at AOSMI that you stay safe and active while enjoying your weekends. If you are concerned about injury prevention or think you may have already injured yourself, call today for a consultation with AOSMI’s Sports Medicine Specialists – 732-720-2555.