Avoiding Injuries in 'Weekend Warriors'

Injuries can occur from inadequate preparation of muscles and tendons of our body for occasional strenuous activities - the so-called 'weekend warriors'. These injuries can be so disabling that they can either disturb normal weekday activities or completely disrupt them. Worse still, the sufferer may end up admitted to a hospital due to the injury. This will subsequently affect his or her sports activities, productivity and, if prolonged, quality of life.

Futsal is one the common games that may inflict injuries especially among weekend warriors. 

So, what are the common injuries among  these unfortunate 'I-wanna-be-active-but-have-limited-time-for-it' individuals? 

1. Tendinitis - which means inflammation of tendons (the structure which connects muscles to bones). The areas which are prone to this conditions are the heel, elbow, shoulder and knee regions.

2. Sprain - where tissues (such as the muscles or ligaments) are bruised but not torn - most commonly affects the ankle but they may also involve the knee, shoulder and back.
3. Ligament tears - the knee and ankles are most commonly affected by this injury. Complete ligament tears will result in instability in the joints affected, hence will commonly result in permanent pain and instability (sensation that the affected joint 'gives way' during activities) unless they are treated, most commonly through reconstructive surgery where the torn ligament will be replaced by a 'substitute' ligament. Tears may also involve the tendons (e.g. the Achilles tendon at the back of the heel) and meniscus (the 'impact absorption tissue' in the knee).
4. Cartilage injury - cartilage is the lubricating surface in our joints that functions to provide a smooth and congruent movement during activities. Injury to the cartilage can occur during a fall, during an awkward landing from jumping maneuvers, and also from direct hit to the joint (e.g. from a violent tackle during a soccer game). Again, the knees and ankles are the most commonly affected areas. Cartilage injuries are difficult, cumbersome and also expensive to treat, with relatively poor results (compared to other types of injuries) and subsequent sequelae of joint damage and disabling pain.

   

How do we (as weekend warriors) avoid getting these injuries?

1. Do a proper warm-up and stretching routine before starting any strenuous exercises. These two routines are invaluable in avoiding unexpected injuries. Warm-ups increase the heart rate gradually and thus will lead to steady increase in blood supply to the muscles. Stretching will prepare the muscles for fast, alternating contraction and relaxation that usually occurs during exercises and thus minimizes the risk of muscle sprain and tears.
2. Increase the frequency of exercises that include weekdays as well. As the activities get more frequent and evenly-spaced, the body can withstand more strenuous activities with minimal risk of injuries. 
3. Avoid high-risk sports such as contact sports, high-impact sports (where jumping is done repeatedly), and also pivoting sports where sudden change in directions are needed such as soccer, futsal, basketball and racket games. Swimming and static cycling are two examples of low-risk activities that can be done safely and at the same time allow us to maintain fitness as well as strength.  
4. In situations where high-risk sports cannot be avoided, frequent muscle toning and strengthening exercises will help avoid these injuries. Strong and well-toned surrounding muscles will ensure a more stable joint and thus minimize the risk of injuries to that particular joint.
5. For runners, good shoes with proper arch support and soft heels will help to reduce the impact on the joints of the lower limbs and also protect the ankles from abnormal loading that frequently causes ligament sprains.