weekend warrior injuries

The annual Davis Moonlight Run is on July 8, but if you want to join in on the glow-in-the-dark fun, you better get training! Jumping into events without proper warm up or preparation increases your risk of injuries – so weekend warriors beware! Don’t just do nothing all week then hop in the car and head to Davis for the race the day of, or you could end up hurt for many, many moons to come!

Sudden activity puts excessive stress on your muscles, tendons, ligaments, and bones. A muscle that is tight or not used often can easily become strained, pulled, and even torn. The same goes with ligaments and tendons abruptly called upon to work beyond what they’re used to, as well as bones that can crack and even break under a sudden increase in pressure and impact – don’t take that risk!

  • Always put in an adequate amount of training prior to participating in events. Give your body enough time to prepare properly.
  • Gradually build upon your fitness routine both in duration and intensity – don’t go from running 2 miles to running 10, jogging slowly to suddenly sprinting, or running on flat surfaces one day and extremely hilly the next!
  • Warm up for at least 20 minutes before activity
  • Do stretches regularly to keep muscles and surrounding tissues limber
  • Wear appropriate shoes that fit well and offer cushion and support
  • Stay hydrated, eat healthy, and get plenty of sleep
  • Listen to your body – pain is its way of telling you something is wrong! Don’t just push through it. Remember, rest and ice are your friends!


Weekend warriors take note: you will lower your risk of injuries if you follow these guidelines before the big weekend event hits. You can still be a warrior, but one that’s injury-free! For more tips to avoid sports injuries, or if you are struggling with foot or ankle pain and need some help, call us in Carmichael, CA at (916) 961-3434.


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