Weekend Fitness

The setting might be different, but the story stays the same: You've just gone through a relatively inactive winter, and at the first sign of summer you jump back into your favourite outdoor activity with reckless abandon. Then you wake up the next morning feeling like you can barely get out of bed, or you may even require medical attention.

Weekend warriors be warned: you're not 16 anymore!

As summer approaches, we generally tend to spend more time outside. Getting outdoors is great, but if you're not prepared, you may be asking for trouble. Physiotherapists often see an increase in patient care after the first warm weekend of the year. Coincidence? Probably not. Fortunately though, many of these injuries can be avoided. With some planning, preparation and common sense, we can still participate in our favourite activities without having to suffer ill effects.

The greatest contributor to injury is simply overuse. This happens when our bodies are not prepared for the demands of the activity. Research indicates that those who participate only in occasional activity are at a higher risk of heart problems. The Canadian Medical Association Journal states that people who do not get regular exercise can put a dangerous strain on their hearts when they are active. Strong evidence also indicates that people who are habitually active will reduce their risk of sudden cardiac death.

Other problems to contend with are muscle soreness and joint pain. Although there is some debate about the cause of muscle soreness, we do know that it often occurs 24 to 48 hours after an activity and is believed to be the result of microscopic tears of the muscle tissue. These tears can also occur in connective tissue such as tendons and ligaments.

Stretch it Out!

Although there is always a risk of injury when performing any activity, you may significantly decrease that risk with the right preventive steps. First, develop a regular routine that will help to increase flexibility, strength and cardiovascular endurance, as well as encourage an activity-specific response. The routine should include a warm-up (five to 10 minutes of moderate movement) followed by a good stretching routine.

Moderate movement will increase the heart rate, which will increase blood flow, muscle temperature and viscosity of joints. Stretching increases flexibility and helps muscles to resist strain. It will also help to reduce post-activity stiffness and soreness, as well as improve muscle relaxation. You may also need to stretch during the activity if there are long breaks, such as in slow-pitch softball, and definitely at the conclusion of the activity.

Even if you are not going to be participating in a specific activity, it is worthwhile to stretch three to five times per week for five to 10 minutes per day. A stretch should be held to the point of mild discomfort, not pain, and should be held for 15 to 30 seconds. Remember to breathe and focus on the muscles being stretched. Stretching should always be performed in a controlled, relaxed manner, without bouncing or quick movements. Stretch both sides of the body and maintain correct posture. For more information, consult a doctor, physiotherapist, chiropractor, trainer or other health specialist. Ask for pamphlets, which often include instructions and diagrams.

When performing an outdoor activity, consider the climate. It is essential that you dress appropriately and hydrate adequately. If the sun is shining, wear a hat or protective headgear and a long-sleeved shirt. Keep an extra set of clothing on hand (you don't want to be stuck in those sweaty ones!).

Keep Hydrated

Sweat serves as our body's natural coolant and our water levels must be replenished to avoid heat exhaustion. Some common symptoms to watch for include lightheadedness, dizziness, excess fatigue, heavy sweating, an irregular heartbeat, poor recovery and excess muscle pain. When hydrating, remember to drink at least two glasses of water two hours before the activity and drink one glass of water for every 20 minutes you participate. After the event, continue to hydrate. Remember, if you become thirsty while you participate, then you are already dehydrated.

Sport Specifics

During your preparation time, focus on sport- or activity-specific training. More and more trainers focus on this when they work with athletes because it makes sense. Sport-specific training takes into consideration the types of movements demanded by the activity and implements them into the routine. Get ready for slow-pitch by throwing the ball around with a friend. Go to the batting cage or do some short sprint work at 50 to 60 per cent of your maximum speed. Add resistance to your routine by putting some weight on your tennis racquet and slowly move through your swing.

If you are a hiker, get out for a walk around the block. Look for hills to increase strength and endurance. Whatever the activity, take into consideration the movements required. Be creative and have some fun with it. This will save you a lot of discomfort, pain and possibly serious injury.

There is no reason why you can't get out and fully enjoy yourself. Remember, as a result of preparation, not only will you enjoy yourself more, but you will be able to participate at a higher level. The idea is to play now, but don't pay later.