{"id":36249,"date":"2012-04-25T17:20:31","date_gmt":"2012-04-25T09:20:31","guid":{"rendered":"https:\/\/www.columbiaasia.com\/malaysia\/?post_type=health-article&#038;p=36249"},"modified":"2024-06-10T17:26:04","modified_gmt":"2024-06-10T09:26:04","slug":"weekend-warriors","status":"publish","type":"health-article","link":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/weekend-warriors\/","title":{"rendered":"Weekend Warriors"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"36249\" class=\"elementor elementor-36249\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2837333 e-con-full e-flex e-con e-parent\" data-id=\"2837333\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6b71028 elementor-widget elementor-widget-heading\" data-id=\"6b71028\" data-element_type=\"widget\" id=\"subtopic01\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h3 class=\"elementor-heading-title elementor-size-default\">Recreational athletes need to realise that more than anyone else, they need to take measures to prevent injuries from occurring.\n<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2a45b8d elementor-widget elementor-widget-text-editor\" data-id=\"2a45b8d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>AS we embark on our respective careers, sports and games, more often than not, take a backseat.<br \/><br \/>Eventually, we may start re-indulging in some sporting activity or other, albeit at an erratic pace and consistency.<br \/><br \/>This is when we turn into what is called the \u201cweekend warrior\u201d, a term referring to recreational athletes. However, the term recreational does not make us any less competitive than the younger athletes we play with or against.<br \/><br \/>Is this safe? The number of sporting injuries \u2013 both acute and overuse \u2013 are significantly skewed towards those who are recreational athletes. There are, however, ways not to add to these statistics and to continue enjoying your activities for the longest possible period.<br \/><br \/>First and foremost, we need to understand and accept the fact that our body is no longer as seemingly formidable as that of a teenager\u2019s. Simple as it may seem, this is an essential fact to remember.<br \/><br \/>Secondly, understand that every facet of sports and games evolve with time. The trick is to get everything right from the outset:<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a27cddc elementor-widget elementor-widget-spacer\" data-id=\"a27cddc\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-column .elementor-spacer-inner{height:var(--spacer-size)}.e-con{--container-widget-width:100%}.e-con-inner>.elementor-widget-spacer,.e-con>.elementor-widget-spacer{width:var(--container-widget-width,var(--spacer-size));--align-self:var(--container-widget-align-self,initial);--flex-shrink:0}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container,.e-con>.elementor-widget-spacer>.elementor-widget-container{height:100%;width:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer{height:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner{height:var(--container-widget-height,var(--spacer-size))}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty,.e-con>.elementor-widget-spacer.elementor-widget-empty{position:relative;min-height:22px;min-width:22px}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon,.e-con>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon{position:absolute;top:0;bottom:0;left:0;right:0;margin:auto;padding:0;width:22px;height:22px}<\/style>\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d019d6 elementor-widget elementor-widget-heading\" data-id=\"3d019d6\" data-element_type=\"widget\" id=\"subtopic02\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Attire<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c0c6c0b elementor-widget elementor-widget-text-editor\" data-id=\"c0c6c0b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Modern sport is flooded with state-of-the-art attire extolling better performance, often with absurd prices. The prudent action is to purchase attire that is comfortable and functional.<br \/><br \/>For example, runners should ideally wear breathable and lightweight attire, which allows cooling down of the body, particularly in humid weather. This need not be an expensive exercise.<br \/><br \/>Additionally, in any sport, it is best to invest in proper footwear \u2013 sport-specific is best. Having proper socks is equally imperative. Many a time, a lot of money is spent on the latest footwear, with scant attention to the socks worn with them \u2013 the difference is potential injury!<br \/><br \/>Additionally, be mindful that innerwear is as important as the outerwear.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-55e5c95 elementor-widget elementor-widget-spacer\" data-id=\"55e5c95\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-32da854 elementor-widget elementor-widget-heading\" data-id=\"32da854\" data-element_type=\"widget\" id=\"subtopic03\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Equipment<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5b05207 elementor-widget elementor-widget-text-editor\" data-id=\"5b05207\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>This is an elementary and crucial factor. The right equipment keeps you from harm\u2019s way \u2013 those who play hockey without shin pads or a ball-guard will attest to this.<br \/><br \/>This is particularly pertinent in the older athlete who is less nimble in getting out of risky situations. The correct type of equipment, ie racquet, golf club or hockey stick will prevent both acute injuries and the more common injuries arising from overuse. This is particularly the case in recreational athletes.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b0a55fb elementor-widget elementor-widget-spacer\" data-id=\"b0a55fb\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a2c7de elementor-widget elementor-widget-heading\" data-id=\"1a2c7de\" data-element_type=\"widget\" id=\"subtopic04\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Technique<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-520dc5f elementor-widget elementor-widget-text-editor\" data-id=\"520dc5f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Most weekend warriors think they have it all figured out. Whilst it is true that some of them might have been playing a particular sport for years, the techniques in most sports evolve as sports medicine brings about newer concepts in therapy and preventive strategies.<br \/><br \/>Even the playing surface has changed with the times.<br \/><br \/>Therefore, techniques have to be re-learnt. And when re-learning a particular technique, the trick is to break it down into small manageable steps and gradually moving on to the new technique as a whole. This is very effective in preventing injuries.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c31e40 elementor-widget elementor-widget-spacer\" data-id=\"4c31e40\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dca1e58 elementor-widget elementor-widget-heading\" data-id=\"dca1e58\" data-element_type=\"widget\" id=\"subtopic05\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Intensity<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c48e7aa elementor-widget elementor-widget-text-editor\" data-id=\"c48e7aa\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Control the intensity of your exercise. Don\u2019t try to keep up with the younger, more conditioned athlete. I promise you a visit to the clinic if you do this once too often.<br \/><br \/>This does not mean that the weekend warrior needs to just roll over and give in. It simply means that a prudent approach involving a more gradual increase in intensity and frequency can allow for a sport to be enjoyed for a longer period.<br \/><br \/>The idea is to enjoy the game and not injure yourself doing it.<br \/><br \/>Just to put a practical spin to this idea, in weightlifting, the oft-quoted protocol is increasing your load between 10-15% weekly. For the recreational athlete, it would be wise to keep this at 10% \u2013 you will ultimately get there too.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5f76a68 elementor-widget elementor-widget-spacer\" data-id=\"5f76a68\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d94c708 elementor-widget elementor-widget-heading\" data-id=\"d94c708\" data-element_type=\"widget\" id=\"subtopic06\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">The play-rest cycle<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-60df07c elementor-widget elementor-widget-text-editor\" data-id=\"60df07c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Having a good play-rest cycle allows for adequate recovery. This is particularly effective in preventing overuse injuries, which occur during repeated activity of a body part, at non-maximal load. It is the frequency that causes the injury, and not the intensity of the load.<br \/><br \/>On the rest day, it is not necessary to stop exercising completely. However, it is advisable to carry out exercises that involve different muscle groups. This in turn introduces variety and fun in your activities.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fb6f5e8 elementor-widget elementor-widget-spacer\" data-id=\"fb6f5e8\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-002ff33 elementor-widget elementor-widget-heading\" data-id=\"002ff33\" data-element_type=\"widget\" id=\"subtopic07\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Managing the day after sport<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d769b85 elementor-widget elementor-widget-text-editor\" data-id=\"d769b85\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Particularly after a heavy session of sporting activities or exercise, the weekend warrior often complains of the body feeling sore the next day.<br \/><br \/>Soreness is a common consequence of sports and exercise. It is often said that one has to accept soreness as an inevitable part of exercising. It\u2019s an indication that one has exercised well.<br \/><br \/>However, it is important to know that soreness after exercise usually eases off within 16-24 hours. If there is any soreness still felt thereafter, it means that you have potentially over-reached and over-exercised your current capabilities.<br \/><br \/>Here too, prevention is better than cure. Understand that the pre-exercise or pre-sport \u201cwarm up-stretching-game-warm-down\u201d cycle allows for a gradual easing of the body into and out of exercise.<br \/><br \/>This prevents potential injury and eases recovery.<br \/><br \/>Furthermore, soreness can be negated by cryotherapy, post-exercise or post-sport. This can be via the use of custom-made icepacks, or simply, crushed ice placed in a plastic bag and wrapped in a moist towel.<br \/><br \/>Cryotherapy applications, two to three times for 20 minutes each time, every two hours, often helps in superficial joint injury in the shoulder, knee and ankle.<br \/><br \/>Stiffness felt on the morning after exercise is often relieved by the application of heat \u2013 often simply by a warm shower.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f364e64 elementor-widget elementor-widget-spacer\" data-id=\"f364e64\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6539748 elementor-widget elementor-widget-heading\" data-id=\"6539748\" data-element_type=\"widget\" id=\"subtopic08\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Know when to seek help<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9da6761 elementor-widget elementor-widget-text-editor\" data-id=\"9da6761\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>The weekend warrior, like other athletes, often understimates the severity of an injury. Signs that necessitate early medical attention include:<\/p><ul><li>The inability to bear weight on the injured part.<\/li><li>Inability to move a joint through its whole range of motion comfortably.<\/li><li>Feeling of joint instability.<\/li><li>Severe swelling of the body part.<\/li><li>Persistent pain in spite of resting, particularly with use of pain medications.<\/li><\/ul><p>Like any other sports participant, the recreational athlete aims to enjoy his\/her sport, while at the same time, hoping to avoid injury. It is best to \u201clisten\u201d to the signs shown by one\u2019s body.<br \/><br \/>For example, playing through pain is never a good idea. Stop-ping when tired is often a safe decision.<br \/><br \/>Heeding such simple rules allow for the enjoyment of a sport or activity, for as long as one wants.<br \/><br \/><em>Dr Harjeet Singh is a consultant orthopaedic surgeon. This article was contributed by Columbia Asia Hospitals, which are participating in the Star Health Fair today at the Mid Valley Exhibition Centre, Kuala Lumpur. They will be at booths A023, A024, A026 &amp; A027 in Hall 1. The inaugural Star Health Fair 2012 is organised by The Star, with Great Eastern Life as the event\u2019s partner. It will be held in Halls 1 to 3 of the exhibition centre from 10am to 7pm, and admission is free.<\/em><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ef41582 elementor-widget elementor-widget-spacer\" data-id=\"ef41582\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d64de94 elementor-widget elementor-widget-text-editor\" data-id=\"d64de94\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><a class=\"GAEventTrack\" href=\"https:\/\/stagingsea.columbiaasia.com\/malaysia-legacy\/sites\/default\/files\/downloads\/podcast\/20120423_DrHarjeetSingh_WeekendWarriors.mp3\" target=\"_blank\" rel=\"noopener\">Listen to the podcast here<\/a><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>AS we embark on our respective careers, sports and games, more often than not, take a backseat.<\/p>\n","protected":false},"author":2,"featured_media":36131,"template":"","topic":[95,154],"language":[137],"class_list":["post-36249","health-article","type-health-article","status-publish","has-post-thumbnail","hentry","topic-general","topic-orthopedics","language-en"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.0 - 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