Joint Pain and the Weekend Warrior

8/24/2023

If that weekend Zumba class, game of basketball or run through the park have you limping into work on Monday morning, you are not alone. Sports injuries are now the second leading reason for physician office visits after the common cold. According to the American Academy of Family Physicians, knee pain accounts for 4 million primary visits annually. Considering the prevalence has increased almost 65% over the past 20 years, it’s no surprise that a growing number of these injuries are occurring among “weekend warriors.”

“If you go from work-week to weekend and have a dramatic increase in the physical demands on your body, you can expect your body to protest,” says Dr. Donald Baker, orthopedic surgeon at Merit Health in Brandon. "Your brain may tell you that your body hasn’t changed much since high school, but you can be certain it has. Even a few extra pounds can put undue stress on joints and ligaments, resulting in pain you haven’t experienced before.”

It’s not just baby boomers experiencing these problems. Physicians are seeing men and women in their 20s, 30s and 40s with stress and overuse injuries. Some of the most common injuries to watch out for include:

• Sprained ankles. A very common injury as it can occur in almost any sport or activity. Common causes are stepping hard onto an uneven ground surface or changing direction too quickly.
• Shin splints. Pain felt in the front side of the lower leg, most commonly affecting runners.
• Rotator cuff injuries. Caused by repeated stress on the shoulder joint; it can lead to torn ligaments in the front or back of the shoulder, sometimes requiring surgery.
• Golf or Tennis Elbow. Also known as tendonitis, it results from strained or inflamed tendons on the inside or outside of the elbow.
• Achilles Tendonitis or Achilles Heel. Tendons in the back, lower leg lose elasticity with age, making them vulnerable to inflammation, pain and tears from forceful running, jumping or pivoting.
• Plantar Fasciitis. Pain caused by running, or even walking, is felt mostly at the bottom of the heel; may also radiate down the entire bottom of the foot.
• Knee pain. Very common in sports with lots of running; it’s often caused by irritation on the undersurface of the kneecap or from wear and tear on the patella.

Most of these injuries occur due to overuse, poor flexibility and/or poor body mechanics, rather than as a result of accident or trauma. A few simple steps can dramatically reduce the likelihood of these types of injuries:

• Maintain a balanced workout plan. Performing a combination of various physical activities – including cardiovascular, weight-training, cross-training and stretching exercises – can help you avoid injuries. Try to set a plan that allows regular exercise at least once or twice a week, reducing the shock to your body on the weekend.
• Increase intensity gradually. Start any new activity with intensity levels you can handle, and ensure you don’t increase those levels too quickly. 10 percent per week is a good rule.
• Listen to your body. The most important of the rules to follow. The theory of “no pain, no gain” should not apply to the average weekend warrior or amateur athlete. Pain – whether sharp or dull – is your body’s way of alerting you that you are either doing too much, or not doing it correctly. Simply ‘pushing past the pain’ will often result in injury.

If you do experience an injury, consider trying to manage with R.I.C.E. – rest, ice, compression and elevation. If the pain lasts more than three days, it’s a good idea to see a physician for an evaluation. You can also consider physical therapy services, either as a means to prevent injury or to manage one.

“Physical therapy is not just effective when you’re recovering from an injury or surgery,” says Dr. Baker. “A qualified therapist can help you learn how to stretch, strengthen and heal your body, with a specific focus on the sports or activities you’re passionate about.”

For more information about Merit Health orthopedic services, click here.

For more information about Merit Health physical therapy services, click here.

If you do not have a primary care or orthopedic physician, visit MyMeritDoctor.com or call 844-MSMERIT to find a physician.

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