June 2025 Newsletter: Injury Prevention Tips for Weekend Warriors
Injury Prevention Tips for Weekend Warriors This Summer
In Maine, summer weekends are for getting outside and getting active—whether it’s a Saturday morning hike, a pickup soccer game at the park, or tackling a backyard project. For busy professionals and parents, weekends are often the only chance to move, sweat, and decompress.
But trying to squeeze five days of activity into two can lead to aches, strains, or even more serious injuries. The good news? A few smart habits can keep you healthy and in the game.
At Dirigo Physical Therapy & Performance, we’re here to help you stay active and injury-free this summer. Here are our top 3 tips for injury prevention:
1. Don’t Skip the Warm-Up (Even if It's Hot Out)
Your body needs time to shift from rest to activity. Start each workout or game with 5–10 minutes of a warm-up cardio that includes dynamic stretches and movements to prep your muscles and joints.
2. Build a Stronger Weekday Base
You can’t expect your body to go from 0 to 100 every weekend. Just 2–3 short sessions during the week—like walking, bodyweight strength training, or yoga—can make you more resilient and reduce your injury risk.
3. Listen to Your Body (Pain ≠ Progress)
Sharp pain, lingering soreness, or swelling are warning signs—don’t ignore them. Early treatment can prevent bigger problems. If something doesn’t feel right, a quick check-in with a physical therapist can make all the difference.
Being a weekend warrior doesn’t have to mean Monday morning aches. Prep smart, stay consistent, and know when to rest. And if you’re dealing with pain or want a custom plan to stay injury-free, we’re here to help.
