Weekend warriors: Summer brings with it a rash of sports-related injuries

The warrior lives deep down in everyone -- and it usually surfaces around the middle of May, not coincidentally around the time summer arrives.

When the warrior -- the weekend warrior -- does finally surface, it is usually marked by frequent visits to the doctor's office, perhaps a visit to the emergency room, and numerous trips to the supermarket to purchase aspirin, Aleve and other painkillers. Pulled muscles, stiff joints and sprained ankles are the more common weekend warrior injuries.

"We see a lot of ankle injuries from people hiking on uneven terrain, a lot of softball injuries from people who think they are 18 again but still have a 40-year-old's body," said Joe Brenner, a physical therapist from Wasilla Physical Therapy. "People are out of shape, but they don't think about that."

At Excel Physical Therapy in Wasilla, they report seeing a lot of ankle, knee, shoulder and lower back injuries during the summer, in addition to regular, post-surgery patients.

"Our emergency room doctors say they only need a sunny Saturday to stay really busy," said Elizabeth Ripley, the Valley Hospital spokesperson.

With a short summer season, people try to cram in as much softball, soccer, jogging, fishing, gardening and as many other activities into a short amount of time. With such an increase in activity over a short period of time, injuries are inevitable. Some summer injuries don't result from participating in sports, however.

"We see a lot more severe injuries in the summer due to dirt bikes and four-wheelers," Brenner said. "There are kids way too young going way too fast on four-wheelers."

When it comes to sports such as running, soccer, golf, softball and even fishing, it is a good idea to stretch out before starting any activity. Cold muscles are more prone to injury. Start by doing some jumping jacks, and then stretch out and hold the stretches for 30 seconds.

Another good idea is to prepare for sports more than 15 minutes before game time. By following a proper exercise regimen -- about 30 minutes of exercise a day -- your body is more prepared for the rigors of actual game competition or more strenuous work such as a 5K road race or a game of soccer.

"Generally being in good shape can help prevent a lot of the injuries we see," Brenner said.

According to the Web site www.boomer-itis.org, a good rule to follow is the "10-percent rule" of exercising.

"When changing your activity level, increase it in increments of no more than 10 percent per week. If you normally walk two miles a day and want to increase your fitness level, don't suddenly walk four miles," the Web site encourages. "Slowly build up to more miles each week until you reach your higher goal. Also use the 10-percent rule as your guide for strength training and increase your weights gradually."

The Web site is devoted to providing information to baby boomers who are aging, yet are still very active. The site is full of information for athletes of all skill levels and ages.

It seems nobody is safe from injury, though. Brenner said Wasilla Physical Therapy even has patients who come to him with sore shoulders from fly casting all day.

Common summer sports injuries, and how to prevent them

SHOULDER STRAINS are tears in muscle fibers or tendons that connect the muscles to the shoulder bones, usually due to overstretching a muscle. While being the body's strongest and most flexible joint, it also the least stable. Increase shoulder strength by performing shoulder shrugs and exercises that use your shoulders to perform pulling and pushing motions.

TENNIS ELBOW is pain in the forearm and outside of the elbow caused by partial tears in the muscle and tendon connecting the forearm muscle to the elbow bone. Strengthen your wrist by holding some weight and moving the hand up and down 20 times, three times a day.

PULLED HAMSTRINGS involve tears in muscle fibers or tendons of the hamstring muscles along the back of the thigh. Stretch your hamstrings, rest on your back, bring your thigh to a vertical position and slowly extend the knee. Hold for at least 10 seconds.

QUADRICEP STRAINS involve pain and tightness in the muscles along the front of the thigh. While standing, bend the knee and grasp the ankle. Pull the ankle behind you until you feel a stretch, but not so far as to cause pain.

RUNNER'S KNEE is an aching pain behind or around the kneecap. It is often a sign of inflammation of the patellar tendon caused by weak quadriceps muscles along the front of the thigh and improper tracker of the kneecap in its groove. Reduce the likelihood of developing patella tendonitis by performing quad stretches. Bend the knee and pull the foot behind you until you feel a stretch.

SHIN SPLINTS are caused by inflammation or tiny tears in the muscles along the front of the lower leg. The repeated stresses of jogging and aerobic dance are often the cause of tenderness, and will often subside with reduced levels of activity. To stretch the calf, stand facing a wall and place hands on wall at shoulder level. Lean forward, keeping heels on the floor until you fell a stretch in your calves.

ILIOTIBIAL BAND PAIN is a burning sensation in the area just below the outside of the knee due to inflammation of the iliotibial band, which helps support and stabilize the knee. Runners often suffer this stress injury and can prevent it by performing a crisscross exercise. While standing, cross your uninjured leg in front of the injured leg. Then lean towards the uninjured side, holding for ten seconds.

SPRAINED ANKLES are pulled or torn ligaments often caused by landing hard and twisting the foot. By performing exercises, with and without resistance, ankles will be strengthened and stretched, reducing the chance for injury.

This information is from Therapy Services Associates, a professional corporation based in New Mexico.