- Weekend Warriors: Seven Ways to Chill Out This Weekend – Greater Columbus Arts Council
- Top weekend warrior injuries in Washington State
- A double edged sword: Health benefits and injury risks
- Common weekend warrior injuries
- Ankle sprain
- Shoulder injuries
- Shin splints
- Hamstring strain
- Groin pull
- ACL tear (knee)
- Patellofemoral syndrome (knee)
- Tennis elbow
- 5 tips for preventing weekend warrior injuries
- 1. Don’t save your workouts for the weekend
- 2. Set realistic goals for yourself
- 3. Warm up before beginning your activity
- 4. Mix it up
- 5. Listen to your body
- Treating your warrior wounds
- In Defense of the Weekend-Warrior Lifestyle
- How To Be a Safe Weekend Warrior
- 1. Watch what you eat and drink.
- 2. Move throughout the day and the week
- 3. Warm up and cool down
- 4. Condition yourself for your sport.
- 5. Mix it up
- 6. Set realistic goals and listen to your body
- 7. Know — and accept — your limits
- 8. Tend to injuries
Weekend Warriors: Seven Ways to Chill Out This Weekend – Greater Columbus Arts Council
By Lacey Luce
Honestly, I’m not feeling very weekend warrior-y. I have friends who can have their whole weekend (baby Friday included) packed with awesome plans, and they thrive on that. Me? I occasionally need to go into hermit mode and have some quality time with my couch.
This is one of those weeks. I need some introvert time. None of this is helped by the fact that I finally started watching The Wire (yeah, I know, I’m more than a decade late).
Because this is where my head is at and it’s been warm and muggy, I find myself attracted to anything that helps me be chill (literally and figuratively).
I’m starting with three film recommendations, so grab some popcorn and your adult beverage of choice.
Thursday is the wrap up for Film Festival of Columbus and they have an incredible line up that culminates in the presentation of the first Spirit of FFOCOL Award to Shondrella Avery (LaFawnduh in Napoleon Dynamite) who will then stay for a screening of (what else) Napoleon Dynamite.
Also on Thursday, The Wexner Center has Tales of Hoffman, which just looks weird (and I love weird).
Finally, the Columbus Museum of Art has the three days of fashion-focused films with the fourth-annual Charles Kleibacker Film Festival. I had an opportunity to work with the late Charles Kleibacker, so this listing has a special place in my heart.
Let’s turn our attention to live music and theater. The Ladies of Longford are playing at Natalie’s Coal Fired Pizza this weekend—side note: Natalie’s has an amazing, robust calendar of live music.
What really has my attention is the opening of MadLab’s Clown Time is Over. Normally I wouldn’t go near this event because clowns freak me out—there is NOTHING chill about clowns. However, while they’ve been getting this show up, MadLab has been posting all of these behind-the-scenes photos via #artmakescbus and now I’m intrigued—totally creeped out but intrigued.
Need a good belly laugh? Check out Hashtag Comedy Improve, on Thursday in at the McConnell Arts Center in Worthington?
Now for something completely different: For everyone who needs something a little more energetic to get their chill on, meet Wake & Shake at Wild Goose Creative. It starts at 6 a.m. on a Friday.
Now personally I don’t believe in 6 a.m. unless you haven’t gone to bed yet. But, the idea for this is so bloody novel. Think of it as a morning workout, attitude adjustment, party, and TGIF celebration all wrapped into one.
Go to Wild Goose in the wee hours of the morning, get your dance on with DJ Ricks, get some body paint (that works for casual Friday, right?), down a smoothie or two for energy, and an added bonus is the guru of all things breakfast Nick Dekker is part sponsor.
The only real question is, will there be bacon?
This is a great weekend to relax and recover because fall season is about to hit and it’s going to be spectacular. Next week I’ll be all revved up about Urban Scrawl and more, so rest while you can my lovelies.
Image: The Ladies of Longford performing at the McConnell Arts Center.
Lacey Luce is a marketing, communications and events specialist at the Greater Columbus Arts Council who needs to stop listening when the interns recommend bing-worthy shows or she’ll never see sunlight again.
Top weekend warrior injuries in Washington State
It’s summer, the weather is gorgeous, and you haven’t been hiking, cycling, water-skiing, or ___________ (fill in the blank with your favorite activity) for ages. All you want to do is get outside on the weekends and enjoy the Pacific Northwest.
Great! Go for it. But remember that stuffing most of your weekly exercise into just two days qualifies you for Weekend Warrior status. While sports medicine experts note it’s better to be a weekend warrior than to be sedentary, sporadic exercise may set you up for sports injuries that put a damper on your summer fun.
A double edged sword: Health benefits and injury risks
Ultimately, it’s ideal to get exercise most days, but those who only have time to exercise sporadically experience health benefits that the completely sedentary do not. Research suggests that just “one to two workout sessions per week is enough to reduce all-cause mortality among those with no major risk factors.”
While occasional exercise is associated with increased life expectancy, it’s paradoxically linked to an increased risk of injury, which researchers speculate may be caused by weekend warriors over-straining themselves as they attempt to cram the most exercise in the least time.
Another hypothesis is that weekend warrior athletes are vulnerable because they are simply not as experienced in their sport. Ultimately, the increased injury risk is probably a combination of these factors, and perhaps others.
But regardless of the reason sporadic exercise has paradoxical effects, there are steps weekend warriors can take to mitigate their injury risk.
Common weekend warrior injuries
Weekend warriors paddleboard on Seattle’s Lake Union
“Leaping into a sport or exercise you haven’t done in months or years, and pushing yourself too far, too fast, without preparing your body first, is a quick route to injuries,” says Jessie Fudge, MD, a sports medicine physician at Kaiser Permanente Everett Medical Center. Injuries she frequently sees include:
Ankle sprains are among the most common sports injury, and occur when a twisted ankle stretches or tears the ligaments that surround the ankle.
Depending on the activity, shoulder injuries—including sprains, strains, and dislocations—can occur, especially with overuse.
Many joggers and runners complain of shin splits, which are pains that run along the front of the lower legs.
Hamstring muscles, which are located on the back of the thigh, can be stretched from activities running. Because hamstring muscles are difficult to rest, injury is fairly common.
Inner thigh muscles, or groin muscles, can be strained when pushing off in a lateral, side-to-side movement.
ACL tear (knee)
The anterior cruciate ligament essentially connects the leg bone to the knee. When runners stop too suddenly, or when athletes are struck in the knee during a contact sport, ACL tears can occur, and often require surgery.
Patellofemoral syndrome (knee)
This knee injury is caused by the kneecap rubbing against the leg bone, damaging tissue and causing pain.
Any repetitive use of the elbow, such as hitting a tennis ball, can irritate the elbow’s tendons and cause tenderness.
5 tips for preventing weekend warrior injuries
Fortunately, injuries can often be prevented with adequate preparation and a sprinkle of caution. Here are a few tips:
1. Don’t save your workouts for the weekend
Exercise at least every other day, week in, week out, to keep your body in shape for your weekend fun.
2. Set realistic goals for yourself
“If you haven’t done a sport or exercise for years, don’t expect to be able to start right back at the level where you left off,” says Dr. Fudge. “Begin doing conditioning exercises that prepare your joints and muscles for the sport. Then start back slowly and gradually increase your distance or duration.”
3. Warm up before beginning your activity
Many people skip warm-up exercises because they want to get right to the main activity. But even 10 minutes of stretching tight muscles can go a long way toward preventing injuries.
4. Mix it up
Focusing on just one sport or activity can over strain certain parts of your body. Try cross training, where you combine several diverse activities— swimming and jogging, or cycling and basketball.
5. Listen to your body
Yes, exercise takes some discipline and determination, but pushing through the pain increases your risk of injury, or of exacerbating an existing injury. If it hurts, back off a bit or take a break.
Treating your warrior wounds
Minor aches, pains, and strains can often be treated with rest and an ice pack. But when in doubt, see a medical professional.
If you live in King County, you can visit CareClinic, a retail clinic at select Bartell Drugs that’s open seven days a week. If you’re outside King County, check out other retail clinics or urgent care centers for sports injuries that require attention but aren’t serious enough to warrant an ER visit.
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In Defense of the Weekend-Warrior Lifestyle
To be classified as a weekend warrior, as the medical literature defines it, one must stuff the recommended weekly exercise requirement of 150 minutes or more into one or two days rather than spreading it out evenly over the week.
While it seems a lot of modern 9-to-5-ers would fall into this category, a 2007 survey found that only 1 to 3 percent of U.S. adults qualified as “weekend warriors.
” Of those that did fit the bill, the low-intensity activity of gardening was as popular among the exercisers as more intense forms of activity, such as training or competing in a sport.
Of course, the proper amount—or more accurately, the absolute minimum acceptable amount—of exercise has been considerably discussed in cardiovascular research.
It’s clear that many Americans aren’t able to meet the CDC’s recommendations, and research has lately endeavored to find out the health benefits of lesser amounts of exercise.
After all, as sales of Thighmasters and Tae-Bo tapes show, people are interested in fitness programs and weight-loss products that promise quick results.
So while the weekend warrior was once disparaged as an exercise dilettante, sports-medicine experts are starting to recognize the value of any exercise, even if it takes place in spurts. Dr.
Jordan Metzl, a sports medicine physician and author of The Exercise Cure, says, “While more consistent exercise is optimal, the clearest information is that doing nothing is the least favorable option, making any amount of exercise or activity helpful.”
But can occasional exercisers get enough infrequent activity to make a real difference in their health? Yes, according to one 2004 study, published in the American Journal of Epidemiology, which found that one to two workout sessions per week were enough to reduce all-cause mortality among those with no major risk factors. The authors conclude the study with the statement, “For individuals with no major risk factors who are too busy for daily exercise, this may offer a measure of encouragement.”
In contrast, for those that prefer their exercise in regular but small, doses, recent research in the Journal of the American College of Cardiology suggests that just five minutes of daily running may be enough to stave off all-cause mortality.
After researching the association of running and mortality over a 15-year period in more than 55,000 runners, researchers concluded, “Running, even five to 10 min/day and at slow speeds [of less than] six miles per hour, is associated with markedly reduced risks of death from all causes and cardiovascular disease.”
This led the authors of the study to conclude that vigorous-intensity activity, such as running, may be a more time-efficient option, generating similar, if not greater, health benefits in 5 to 10 minutes a day than 15 to 20 minutes a day of moderate intensity activity.
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How To Be a Safe Weekend Warrior
Everyone knows exercise is important — and necessary — for your body, mind and spirit.
But if you're a weekend warrior with a competitive streak, you might push yourself too far, too fast and end up sidelined by a sports injury — ranging from a sprained ankle to a torn meniscus.
Over time, life changes. An athlete who had a successful college career might now have an office job, house and kids, limiting time for sports. “The problems come when you were active, stop for awhile, then restart really fast and really hard,” says Adam Yanke, MD, PhD, a sports medicine orthopedic surgeon at Rush University Medical Center.
You can avoid many weekend warrior issues by sensibly rebuilding your overall fitness. That includes focusing on flexibility, strength and aerobic conditioning. To help you get safely back in the game, Yanke offers these tips:
1. Watch what you eat and drink.
Eat a balanced diet full of fruits and vegetables and stay within a normal body mass index (BMI).
“Weight is a big factor in injuries,” Yanke says. “The less weight you carry around, the less stress the knees and other joints have.”
Also, stay hydrated. Drink a quart of water a day — and no, beer and coffee don't count.
2. Move throughout the day and the week
“The key to almost any type of workout or sport is to work on the activities that support the sport, such as conditioning, stretching and strengthening,” Yanke says.
First, get in 10,000 steps each day to become heart healthy and burn enough calories. Try a stand-up desk — or take breaks throughout the day to stand up and walk around — find ways to engage your core muscles and develop better posture.
Over time, add sports-specific workouts, gradually increasing time and intensity to build toward three 45-minute workouts each week. “That's enough physical activity to be healthy and keep your body fit,” Yanke says. “Plus, it's a manageable amount of time for most people, and lets them feel successful.”
And scheduling those workouts every other day allows for all-important rest and recovery time, so you won't burn out.
3. Warm up and cool down
It's impossible to over-emphasize how crucial stretching is to preventing long-term overuse issues. Yet often we blow it off. “People tend to dive straight into the activity because that's the fun part,” Yanke says.
But not warming up can have consequences: Tight tendons and muscles are more ly to be strained and snapped. To protect yourself, always do 10 minutes of static stretches — meaning no bouncing — before you start playing. And hold each pose for 30 seconds for optimal stretch.
Don't forget to leave time to stretch after your workout, too, Yanke advises. “Not only does it help your muscles relax, but it provides time for your heart rate to recover.”
4. Condition yourself for your sport.
Research websites for ideas on how to train for your sport — including learning which joints and muscles need extra conditioning.
For example, basketball players should do squats and single-leg lunges to build quadriceps and hamstrings and protect knees. Tennis players can develop important shoulder and core muscles by doing planks.
Find other ideas by joining a club and trading notes with other members about how they train and condition themselves.
If possible, hire a personal trainer or coach who can help you learn the correct form. Using proper form when playing a sport can help prevent non-contact injuries, such as ACL tears, so it pays to learn from a pro.
5. Mix it up
“If you do one sport too much, you can overwork those muscles and joints, so cross training is important,” Yanke says. “Test your body in different ways by working different muscles and giving other muscle groups a break.”
For instance, if you are an avid runner, try swimming laps instead twice a month for variety.
6. Set realistic goals and listen to your body
You may mentally be ready to run a 10K after the holidays. But if you don't train correctly and work gradually up to that distance, you'll increase your risk of overuse injuries, stress fractures and muscle strains.
If your workout is causing pain, back off. “That doesn't mean you have to give up the sport altogether, but you do need to respect that your body may need a break,” Yanke says.
In other words, don't ignore the signals your body is sending. If running a 20-mile race is painful, make 10 miles your goal and add a second activity — biking or swimming — as a substitute for the miles you're missing.
7. Know — and accept — your limits
Remember that as you age, your body's ability to recover and repair slows down, and your physical reserves deplete.
That doesn't mean you should stop being active — in fact, the opposite is true; lifelong physical activity is essential keep your entire body healthy and strong — but you may need to dial it down a notch.
For instance, if you can't dart around the tennis court you used to, find a partner and start playing doubles instead of singles. You'll still get to enjoy the sport, but with less stress to your body.
Don't let your ego get in the way. “That desire to play at a competitive level can get you in trouble,” Yanke says. “I won't say you can't do what you used to do, but it may take more effort to maintain the same level of fitness you are used to. And it's better to play it safe than to risk getting hurt.”
8. Tend to injuries
Even the best conditioning plan can't prevent every injury. But if you tend to minor issues — including muscle aches, stiffness and mild sprains — you can help prevent more serious problems down the road. Yanke offers these post-workout tips:
- Use R.I.C.E. Rest your body, ice down what's hurting, wrap and compress the area, and keep the injury slightly elevated. “Rest is the most important step,” Yanke says. “Take it easy for a few days, or transition temporarily to a workout that doesn't aggravate the current condition.”
- Take an anti-inflammatory medication. Use nonsteroidal anti-inflammatories such as ibuprofen or naproxen for swelling and inflammation. “Many of my patients say they try to avoid overusing medications,” Yanke says. “But in this case, you'll only be taking them for a short period of time to break the cycle of inflammation and pain.”
- See a doctor. If you have severe bruising, pain or swelling that comes on suddenly or doesn't respond to over-the-counter medicine and home care after two or three days, go to your primary care doctor or a primary care sports medicine physician. Then, follow through on the doctor's advice.
Most important: “Take the time to take care of yourself,” Yanke says. “You do routine maintenance on your car. Your body also needs attention to keep everything running smoothly.”