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What if: Nothing matters but the weekend (and you haven't got time for the pain?)
 THRIVE! MAGAZINE
“I love weekend warriors,” says Katherine Burns, M.D. “Instead of sitting on the couch, they’re out having fun and getting things done.” But, as an orthopedic surgeon on-staff at SSM DePaul Health Center, Burns knows only too well how easy it is for weekend warriors to get hurt. She offers these 10 tips on how to avoid the pain. 1. Ease into it. Whether you’re playing a sport or working around the house, don’t try to pick up where you left off last summer. 2. Check your equipment. Your body may not be the only thing in need of reconditioning. Make sure you carefully inspect and prepare all equipment before heading out to work or play. 3. Don’t forget to warm up. A brisk walk and sport-specific stretching are great ways to wake up your muscles before the fun begins. (Note: It’s a good idea to warm-up before doing physically demanding chores as well.) 4. Always cool down. You’ll get more bang for your buck if you remember to relax your muscles with an after-workout stretch. 5. Cross-train to prevent muscle strain. Participating in a variety of activities – swimming, running, biking, lifting – helps to ensure good overall conditioning. 6. Sneak in workouts during the week. Even though life can be very busy, weekend warriors fare better when they are able to sneak in several 15-20 minute mini workouts during the week. These mini sessions can reduce the risk of injury on the weekend, when life is lived in overdrive. 7. If you get hurt, remember to “RICE.” Following an strain or sprain, it’s important to Rest the injured limb; apply Ice and Compression; and keep the limb Elevated. 8. See a doctor if pain persists. Always consult a physician after 72 hours if the pain of your injury has not gone away using the RICE method. 9. Educate yourself. Visit the Centers For Disease Control and Prevention website (cdc.gov/physical activity/index.html) for additional tips and advice on adding physical fitness to your daily routine. 10. Have fun. Remember, exercise is not only good for you, it’s also good fun. If you find something you really enjoy, you might stick with it all week and all year long.
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