Preventing Sports Injuries: Tips for Weekend Warriors

These 7 tips can help keep you injury-free while enjoying your favorite weekend activities.

At this time of year, many people head outside to make the most of their weekends. If the activities you choose include doing something physically active, you’ll not only have fun but will do something good for your health. However, if you spend most of the week sitting at a desk, your body might not be fully prepared for sudden bursts of movement on the weekend, which can make injuries more likely, especially as you get older.

Whether your weekends are filled with long hikes through colorful trails, pick-up basketball games or friendly pickleball matches, there are simple steps you can take to keep yourself in the game and out of the doctor’s office. A little preparation and the right habits can make a big difference in how your body handles physical activity, especially when it’s not used to doing that activity regularly.

Here are some practical tips to help you enjoy your favorite sports and physical activities safely if you’re a weekend warrior:

1. Stay active during the week. Even a small amount of weekday exercise helps keep your muscles, joints and heart ready for action. Walking, strength training or stretching a few times a week builds a foundation that makes your weekend activities easier and safer. It also keeps your body from feeling shocked by sudden bursts of movement.
2. Build strength in your core and legs. Your core muscles, including your abs, back and hips, help your body stay balanced and absorb impact. Strong legs provide stability and power for running, jumping and quick changes in direction. Simple exercises like squats, planks and lunges can go a long way in reducing injury risk.
3. Include balance and flexibility training. Balance exercises help you stay steady during quick movements, while flexibility allows your muscles to stretch without injury. Activities like yoga, pilates or tai chi can improve both, making you less likely to fall or pull a muscle.
4. Warm up before you start. A few minutes of brisk walking, light jogging or gentle jumping jacks helps increase blood flow to your muscles, making them more flexible and less likely to tear or strain.
5. Wear the right gear. Quality footwear and sport-specific gear can help protect your body. Shoes that fit well and support your activity cushion your feet and joints. Protective gear, like pads, braces or proper eyewear, can also lower your risk of injury.
6. Allow enough recovery time. As we age, our muscles and connective tissues take longer to heal. Make sure you give your body rest days after intense activity. This helps prevent overuse injuries and keeps you feeling fresh for your next game or workout.
7. Pay attention to warning signs. If you feel pain, stiffness or unusual fatigue, it’s best to take a break. Ignoring discomfort can turn a minor issue into a major injury that sidelines you for weeks.

Being a weekend warrior can be a fun, healthy way to stay active, but your body needs proper care to keep up. By staying active during the week, warming up, using proper gear and listening to your body, you can enjoy your favorite activities for years to come.

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^{Date Last Reviewed: August 20, 2025}

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