Minimizing Soreness and Injury for Weekend Warriors

April 10, 2024

As physical therapists, we often emphasize the importance of regular physical activity for maintaining health and preventing injuries. However, even for those of us accustomed to an active lifestyle, the sudden increase in physical demand—like taking on a weekend warrior project—can lead to unexpected aches and pains. Recently, I embarked on a project to rebuild my deck, an endeavor that tested my physical limits and offered valuable insights into managing and preventing soreness and discomfort. Here are some lessons learned and tips for fellow weekend warriors on how to tackle projects while minimizing the risk of injury.

My Weekend Warrior Experience

Over the course of the weekend, I encountered various physical challenges, including some back soreness, discomfort in my dominant wrist and hand accompanied by light tingling (after drilling in 500+ deck screws), and sore hips from hurdling over high joist beams. These are common complaints among weekend warriors who suddenly engage in heavy physical work after a week of less strenuous activity. As a physical therapist, I applied several strategies to address these issues and facilitate recovery.

Tips for Managing and Preventing Soreness

1. Take Frequent “MINI” Breaks: Continuous work without breaks can exacerbate pain and lead to overuse injuries. I made sure to take short breaks regularly to avoid staying in prolonged postures or engaging in repetitive tasks for extended periods.  This wasn’t always stopping and not doing anything but picking a different task or taking some time to clean up and break from my repetitive task.
2. Alternate Tasks: By alternating between tasks that required bending over and those that involved lifting, carrying, and moving items, I reduced the strain on any single muscle group. This variation in activity helps prevent overuse injuries.
3. Warm Water Therapy: A hot bath or shower after a day’s work can work wonders. Warm water helps to relax muscles and improve circulation, aiding in the recovery process.
4. Hydration and Rest: Drinking plenty of water and ensuring adequate sleep are crucial for recovery. Staying hydrated helps maintain muscle function and prevent cramps, while a good night’s sleep supports the body’s natural healing processes.
5. Keep Moving: Despite the urge to rest completely, maintaining light movement the day after strenuous activity can actually aid in recovery. Gentle activity helps to loosen tight muscles and reduce stiffness.

When to Seek Professional Help

While the strategies mentioned above are effective for managing minor aches and pains, there are circumstances where consulting your New Life Physical Therapist is advisable:

• If discomfort does not improve after three days.
• If you are unable to complete normal day-to-day activities due to extent of soreness or pain.
• If you suspect a specific injury rather than simple overuse or general use soreness.

Final Thoughts

Engaging in weekend warrior activities can be a fulfilling way to accomplish personal projects and stay active. However, it’s essential to approach these endeavors with an understanding of your physical limits and to apply strategies that prevent injury. As physical therapists, we are here to guide you through not only recovery but also in the proactive management of your physical well-being. Remember, if your discomfort persists or you’re concerned about an injury, it’s important to seek professional advice. At New Life Physical Therapy, we’re dedicated to helping you live a pain-free, active life. Let’s tackle those weekend projects safely and effectively.