Weekend Warriors and Physical Therapy
Weekend Warriors and Physical Therapy

Weekend Warriors and Physical Therapy

Nearly 9 million Americans pack a full week’s worth of exercise into just two days!

If you are an occasional athlete, a group called  ‘Weekend Warriors’, you are the largest population encountering nonprofessional sport-related injuries.

All this adds up to healthcare costs exceeding more than $18 billion per year.

So if you belong to the proud Weekend Warriors group and have got hurt – read on!

The most common injuries Weekend Warriors face include rotator cuff injuries, Achilles tendonitis, golf or tennis elbow, acute knee pain and ankle sprains.

Weekend Warriors and recreational athletes have much higher injury rates than  regular exercising fitness counterparts, said Dr. Shruti Ambegaonkar, Owner of Orthocare Physical Therapy Center, Fairfax Virginia, and a member of the Private Practice Section of the American Physical Therapy Association (PPS APTA).

“Increasing age and lack of activity during the rest of the week play significant roles in these injuries, as tissue loses its elasticity and are not conditioned properly for rigorous activity. But injuries can be minimized with a dose of common sense prevention.”

Dr. Ambegaonkar recommends starting with a thorough physical exam with a physician to determine overall health and identify any physical limitations.

She also offers the following steps to minimize injuries:

Rethink the Personal Trainer

A physical therapist (PT) will assess a person’s strengths and weaknesses. From this, the PT will create a comprehensive fitness plan can be tailored to best fit each individual’s needs and goals. This plan will include a stair-step of preliminary goals that helps achieve end goals.

Always Warm Up Before Physical Activity, and Cool Down Before Finishing.

Warmed muscles are ready for activity and are less susceptible to injury. Warm up and cool down should become part of every workout

Light Stretching.

Often, weekend warriors skip stretching altogether, and sometimes overstretch. Routine light stretching helps warm muscles up and increases range of motion.

Commit to Fitness Throughout the Week.

To eliminate muscle shock, introduce physical activity throughout the week. This activity should include cardiovascular activity, stretching and weightlifting for balanced strength and conditioning.

Rest and Listen to Your Body.

Consecutive days of training translate into increased injuries. While many athletes think the more they train, the better they’ll play. However, the research suggests that tired body is more susceptible to muscle strain and other injuries. Consistent pains and strains over time can be a sign of health problems. These problems are among the most frequent causes that derail a fitness regime.

As always – Contact us at 703-31-7610 or at info@orthocareptc.com to check how we can help you Move Better, Live Better!

Adapted from the About The Private Practice Section of the American Physical Therapy Association Statement

Founded in 1956, the Private Practice Section of the American Physical Therapy Association champions the success of physical therapist-owned businesses. Our members are leaders and innovators in the health care system. The American Physical Therapy Association (APTA) represents more than 85,000 physical therapists, physical therapist assistants and students of physical therapy nationwide. For more information, please visit www.ppsapta.org


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