When the weekend finally rolls around, it’s the perfect time to engage in intense physical activity or tackle those big projects around the house. Weekend warriors get lots of exercise on the weekends, but they’re relatively sedentary during the rest of the week. While the weekend is a great time to get caught up on all the things you didn’t have time for during the week, only engaging in vigorous physical activity for a couple days puts you at risk for certain injuries. Here are a few of the most common injuries among weekend warriors.

Plantar Fasciitis

What it Feels Like: Pain in the heel or the bottom of your foot. It usually presents first thing in the morning and gradually worsens throughout the day.

Causes: Wearing improper footwear, engaging in activities like running.

Treatment: Common treatments for plantar fasciitis include icing, calf stretches, night splints, and orthotic inserts.

Achilles Tendinitis/Rupture

What it Feels Like: Pain in the back of your heel where your Achilles tendon attaches to your heel bone. If the tendon has ruptured, you may experience a sharp pain like being kicked, and you will be unable to bear weight after.

Causes: Sports like tennis, basketball, and baseball that require fast speed, pivoting, or slowing down. Running may also cause Achilles injuries.

Treatment: While Achilles tendinitis can be treated with physical therapy, ruptures require casting or surgery.

Ankle Sprain

What it Feels Like: Pain in the ankle that makes it difficult to put weight on your foot. You may also experience bruising and foot pain.

Causes: Ankle sprains can occur during just about any type of physical activity, including running, tennis, and even tackling repairs around your home.

Treatment: Rest, ice, compression, and elevation are recommended to treat ankle sprains. Strengthening and range of motion exercises may also be recommended depending on the severity of the injury.

Shin Splints

What it Feels Like: Soreness, pain, and tenderness along the shin and lower leg. Swelling may also be present.

Causes: Any physical activity that is more intense than your body is used to.

Treatment: Rest, ice, and over-the-counter pain medication.

Tennis Elbow

What it Feels Like: Pain on the outside portion of the elbow. The pain may radiate into the forearm as well.

Causes: Any activities that involve repetitive motion, including gardening, hammering, and, of course, tennis.

Treatment: stretching of the forearms, wrist strengthening exercises, strengthening exercises for the shoulder and upper back to improve posture.

Treating Weekend Warrior Injuries

If you are in pain following a weekend of intense activity and the pain isn’t going away, you may need medical intervention. Contact Denver Physical Medicine today to schedule a consultation.