Preventing injuries for Weekend Warriors

No matter what your sport, it’s important to remain active.

“The benefits of physical activity far outweigh the risk of participation,” Gaylord Hospital’s Kate Grevelding said. “We absolutely have to train the brain, because I think it’s imporant to know that we can do this, but its easy to talk ourselves out of it. But the other end with the warrior attitude is we can’t do it without the training we used to do.”

Cramming a week’s worth of fitness into two days can be costly, especially without a small amount of effort and preperation during the week.

“One of the biggest mistakes. is to not have a solid foundation to begin with,” said Gaylord’s Mike Simeone. Specialits at Gaylord see the results of jumping right in without laying that foundation. Muscle strains.. sprains.. ruptures– they treat it. But they prefer to prevent it.

“I think one of the best things anybody who is going to be active should do is to regularly work on strength and stability. Don’t just think ‘I can go right in to running, I can go right in to whatever the activity is and I’ll be injury free’ because usually thats how these problems occur in the first place,” Simeone said.

The CDC recommends strength training twice a week,  plus 2 and a half hours of cardiovascular activity. It seems daunting– especially with jam packed schdeules.

So where do you start?

“Body weight excercises can be extremely difficult at first, things that don’t require a ton of equipment or expensive weight, using gravity and your own body weight can provide a pretty intense workout, but that’s usuaully a great place to start for people who haven’t been consistant with their activity level,” Simeone said.

Pushups, squats, lunges, and jumping rope are just a few of the simple excercises that can get you going. Training to train is the way to look at it.

The dynamic warm-up and cool-down are a must. Stretching the calves, quads, hamstrings, and the outer hip are as vital as the excercise itself.

“We would recommend stretching 20 or 30 seconds for two or three reps for each stretch, if you can set aside 5 minutes a day, that ounce of prevention can go a long way,” Grevelding said.

No matter what your choice of physical activity is,  the benifits are widespread. provides commenting to allow for constructive discussion on the stories we cover. In order to comment here, you acknowledge you have read and agreed to our Terms of Service. Commenters who violate these terms, including use of vulgar language or racial slurs, will be banned. Please be respectful of the opinions of others. If you see an inappropriate comment, please flag it for our moderators to review.

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