{"id":40624,"date":"2015-03-18T07:01:45","date_gmt":"2015-03-17T23:01:45","guid":{"rendered":"https:\/\/flexhk.com\/2015\/03\/18\/weekend-warriors-preventing-injuries\/"},"modified":"2024-09-02T15:23:24","modified_gmt":"2024-09-02T07:23:24","slug":"weekend-warriors-preventing-injuries","status":"publish","type":"post","link":"https:\/\/like2say.com\/flexhk\/weekend-warriors-preventing-injuries\/","title":{"rendered":"Weekend Warriors \u2013 Preventing Injuries!"},"content":{"rendered":"

\"\"<\/p>\n

Each weekend, anywhere on the globe, busy executives and overwhelmed mums can be found transforming themselves into weekend warriors.\u00a0 In our quest to stay fit and active, we push ourselves to our limits in our chosen sports, however, is this really healthy, and are we making ourselves more susceptible to injury?<\/p>\n

Here, Rhonda Scott, Senior Pilates Instructor at Flex, defines what makes a Weekend Warrior, and shares tips for preventing injury.<\/p>\n

What is<\/em> a Weekend Warrior?<\/strong>
\nA weekend warrior is usually defined as someone who participates in irregular strenuous physical activity, for example someone who plays competitive rugby, trail runs or cycles at the weekends but doesn\u2019t train throughout the week.<\/p>\n

What are the most common injuries experienced by WW\u2019s?<\/strong>
\nThe most common injuries tend to be in the neck, shoulder, lower back, hip, knee and ankle areas. \u00a0These problems generally occur when the muscles and surrounding tendons aren\u2019t used regularly and are suddenly forced and jerked into vigorous movement during intense exercise, they become stressed and can get strained as the body tries to keep up, resulting in injury.<\/p>\n

Are these injuries preventable?<\/strong>
\nInjuries can occur for a variety of reasons including lack of conditioning, lack of warm-up and stretching, lack of the strength and endurance needed to complete an activity, lack of flexibility, and biomechanical causes.<\/p>\n

If the body has grown used to limited activity and is then asked to run, hike or jump for an extended period, at the very least it will feel very uncomfortable the following morning and the potential for injury is very high.<\/p>\n

What can we do to prevent these injuries?<\/strong>
\nAs we get older, increased responsibilities with work and family often mean that regular exercise takes a back seat. \u00a0However, increasing strength and stamina doesn\u2019t require running 10k every evening, targeted activities such as regular Pilates sessions not only build muscle strength, but also improve balance, flexibility and breathing.<\/p>\n

Tips to help reduce injury:<\/strong>
\nListen to your body:<\/strong> <\/strong> Ignore the \u201cno pain, no gain\u201d theory, A niggle in the back, or hip pain is the body\u2019s way of telling you that something is not right. \u00a0If you are experiencing this whilst doing your favorite sport find out why. It may be form, wrong muscle recruitment or an imbalance.<\/p>\n

Plan a balanced routine:<\/strong> <\/strong>If you don\u2019t have time to exercise regularly, split your workouts into a mid week session and another over the weekend.<\/p>\n

Don\u2019t do too much, too quickly:<\/strong> <\/strong>Try not to go from zero to hero!\u00a0 A balanced body needs strength to be able to engage the right muscles for sport, work on building this first.<\/p>\n

Stretch:<\/strong> <\/strong>Make sure you learn how to effectively warm up all the muscle groups involved in your sport.\u00a0 Not only will it prevent injury, it will help them remain engaged for longer.\u00a0\u00a0 Remember to recover with stretching and hydration after exercise.<\/p>\n

Old injuries:<\/strong> <\/strong>If you have an old sports injury, your doctor may have recommended that you do rehabilitation exercises in that area as part of your recovery.\u00a0 Private Pilates sessions ensure individual attention and focused work on the muscles and tendons connected to your injury.<\/p>\n

Pilates is a great compliment to any sport or activity that you love doing!<\/p>\n

Written by Rhonda Scott<\/p>\n

Introduction to Pilates<\/strong>
\nAll you need to know!\u00a0\u00a0 During this 8-week course you will learn how to become more flexible, develop your core strength, and improve your posture.<\/p>\n

One Island South<\/strong>
\nFrom 13 April\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 |\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0 Mondays\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 |\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 11.30am<\/p>\n

Central<\/strong>
\nFrom 15 April\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 |\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Wednesdays\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 | \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 7.30pm<\/p>\n

Book Here <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Each weekend, anywhere on the globe, busy executives and overwhelmed mums can be found transforming themselves into weekend warriors.\u00a0 In our quest to stay fit and active, we push ourselves to our limits in our chosen sports, however, is this really healthy, and are we making ourselves more susceptible to injury? Here, Rhonda Scott, Senior […]<\/p>\n","protected":false},"author":2,"featured_media":32943,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[15,21],"tags":[55,52],"class_list":["post-40624","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-fitness","tag-pain","tag-sports"],"acf":[],"yoast_head":"\nWeekend Warriors \u2013 Preventing Injuries! - FLEX Studio Hong Kong<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Weekend Warriors \u2013 Preventing Injuries! - FLEX Studio Hong Kong\" \/>\n<meta property=\"og:description\" content=\"Each weekend, anywhere on the globe, busy executives and overwhelmed mums can be found transforming themselves into weekend warriors.\u00a0 In our quest to stay fit and active, we push ourselves to our limits in our chosen sports, however, is this really healthy, and are we making ourselves more susceptible to injury? 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weekend, anywhere on the globe, busy executives and overwhelmed mums can be found transforming themselves into weekend warriors.\u00a0 In our quest to stay fit and active, we push ourselves to our limits in our chosen sports, however, is this really healthy, and are we making ourselves more susceptible to injury? 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