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Weekend warrior syndrome

You know spring is really here when your softball team manager calls to say your first game is next week. You push aside the beer, chips and dip, turn off the television and start looking for your glove and shoes.

You just can't wait to get out there and swing the bat. But as you are digging through boxes in the garage, that twinge in your back reminds you that you have spent most of the winter in a seated position. Then you remember the hamstring injury that benched you for three weeks last year. And the sprained wrist from that poorly executed slide into second base.

Stay Safe and Injury-free

Strains and sprains are the bane of the weekend warrior, but there is plenty you can do to reduce your chances of injury and have more fun.

• Ideally, you would stay in condition year-round with some form of regular exercise. But it is not too late to start conditioning now, even with something as simple as brisk walking.
• If you have been sedentary and haven't seen your doctor in awhile, make an appointment for a physical. Tell the doctor about your planned activities.
• Make sure the field equipment is as safe as possible. Softball fields, for example, should have breakaway bases and a level outfield that isn't pockmarked with gopher holes and sprinkler heads.
• Someone -- team-mate, referee or spectator -- should know first aid. Make sure someone on your team carries first aid equipment, particularly ice or ice packs.
• Wear the appropriate safety equipment, even if your friends poke fun at you. This means a batting helmet for softball, shin guards for soccer, etc.
• Don't go straight from your car onto the basketball court. Arrive early and warm up with a walk or an easy jog. With sports where there are bursts of vigorous activity interspersed with inactivity, it's a good idea to move around or stretch during the idle periods.
• Stretch before the game, but not when your muscles are cold. Warm up a little first, then stretch gently. Afterwards, if you have had a vigorous workout, you can stretch more intensely. Learn stretches that are appropriate for your sport.
• Drink plenty of water or other fluids (not beer) during and after the game.
• If you start to feel pain, discomfort or fatigue, get your coach to put in a substitute. In other words, don't overdo it.
• With vigorous sports like basketball or tennis, give yourself some cool-down time after the game.

Disclaimer:
The information, including opinions and recommendations, contained in this website is for educational purposes only. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment. No one should act upon any information provided in this website without first seeking medical advice from a qualified medical physician.