Every year, thousands upon thousands of people pour into physical therapy offices, victims of the “Weekend Warrior.”  As defined in this context it is participating in an athletic or other sporting event that previously was a regular activity but has not been done so for many years.  We will use soccer as the frame of reference.

Many years ago you may have been an avid soccer player, perhaps playing as much as 10 games a week.  You probably remember all the bumps and bruises but last weekend you tore your hamstring while running down the field after a loose ball.  This never happened before and you certainly don’t remember it hurting this much!  You didn’t do anything crazy, just ran down the field as you had done tens of thousands of times before and POP!!!  There goes the hamstring.  Why did this happen?  Here are a few things to consider:

1. Brain says “Yes” Body says “Slow Down!” - Even though it has sometimes been many years since you stepped on the field of play, the brain doesn't age like the body and will get pretty amped up over competition.  The body, on the other hand, has spent a considerable amount of time behind a desk.  Essentially you have a race car driver flooring a pinto...watch out!

2. Age is a state of mind…..and birthdays - I am a firm believer that people can participate in vigorous and competitive activity at any age but realism has to set it.  If you have not run a mile in 10 years and then you go full speed in a football game over Thanksgiving, your body has aged some.  I say this not as a deterrent but more of a reminder, just like when you played years ago your trained, prepared, stretched, worked out, etc.  Body doesn't adjust as quickly as we age but it can if you give it time. 

3. Sitting to Sprinting - 60+ hours behind the desk, on the couch, and at the computer does not train the body for athletic competition.  If fact it does the opposite, weakening core musculature, tightening muscles, and reducing senses such as balance and timing of muscle contractions. 

4. Practice makes perfect….if you are practicing ­- Years ago you played, practiced, and trained daily to go full speed.  These days you have more responsibilities and the time commitment just isn't there.  Sit back and think would you run 10 miles in a row without having run in years?  Perhaps you did it before, maybe even more than 10 miles, but for how long and how much a week were you running?  Sure, you can get back to 10 miles but it isn't going to happen today.  Take it easy.