Calling all weekend warriors

Non-professional sports injuries cost Americans more than $18 billion a year . . .

Weekend warriors beware! For those of you Legates who spend the week mostly sedentary and then plan to make up for lost time by exercising excessively on the weekend, know that sports injuries frequently occur. Nonprofessional sports injuries are the second most common reason for doctor visits, costing more than $18 billion a year.

Sprains (stretching or tearing of a ligament) and strains (stretching or tearing of a muscle or tendon) are the most common. Ankle, groin, hamstring and lower back are most susceptible to sprain or strain. Preventing injuries is simple:

• Warm up and stretch first.

• Start slowly and increase activity gradually by no more than 10 % per week.

• Spread out your exercise. Ideally exercise at least three days a week.

• Listen to your body. Stop when it hurts; see a doctor if it doesn’t stop hurting.

• Recognize that for most people, what you could do at age 20 is not the same as what you can do at 50.

• Before starting an exercise program, educate yourself and develop a balanced program, or hire a professional trainer for a customized program.

In addition to sprains and strains, weekend warriors frequently experience several other injuries. “Shin splints” — tenderness, soreness or pain along the inner part of your lower leg — are most commonly brought on by running. Additionally, sudden stops or turns can cause a strain or a tear of the knee’s ACL (anterior cruciate ligament). A tear is usually heralded by a popping sound. Patellofemoral also causes knee pain, but it results from repetitive movement of your kneecap against your thigh bone. Iliotibial band syndrome is the cause of lateral knee pain common in runners and cyclists. Tennis elbow (epicondylitis) usually presents as pain on the outside of your elbow into your forearm and wrist with pain also occurring when you extend your wrist.

Most sports injuries are mild to moderate and can be treated with the PRICE therapy method.

P – Protect from further injury (use splints, pads, or crutches if necessary)

R – Restrict activity

I – Ice the injury immediately after it occurs (20 minutes every one to two hours for the first 48 hours after the injury)

C – Compression with an elastic bandage to reduce swelling

E – Elevate the injured area to reduce swelling

Seek medical attention if you suspect a serious injury. Signs of serious injury include deformities in the bone or joint, excessive swelling, changes in skin color beyond mild bruising, inability to bear weight on the limb without it giving way, or no signs of improvements after a few days of PRICE therapy.

Supplementing a sedentary week with highly physical activity on the weekend is tempting. Just remember, the drastic change of physical stress on your body can come with a PRICE tag. Contact Healthnetwork if you have questions about sports medicine or if you’re interested in scheduling an appointment with an orthopedic specialist.

Susan Locke, MD, is Healthnetwork Foundation’s medical director.

Healthnetwork is a Legatus membership benefit, a healthcare “concierge service” that provides members and their families with access to some of the most respected hospitals in the world. One Call Starts It All: (866) 968-2467 or (440) 893-0830. Email: [email protected]