Fall 1997 Volume 2Number 4

Do you know this man?

He works Monday through Friday, and when the weekend finally arrives, he's primed to hit the fields, slopes, courts, streets or wherever with an unbridled burst of athleticism. It's that "unbridled" part that gets him into trouble. He was a high school athlete, but now he's not in the best shape. And he's not as young as he used to be. Often, too much too soon produces aches and pains that bring his weekend to a weak end.

Men whose backs are tweaked, elbows twisted and muscles spasmed by brief but battering encounters with everything from baseball to bungee jumping can take heart. They're far from being alone. And preventive measures to avoid what's known as the weekend warrior syndrome are safe and simple.

Dennis Linden, M.D., family practice physician with the Southern Oregon Internal Medicine clinic, says he believes that most family doctors treat one or two cases a week of men whose weekend warrior maladies range from a stubbed toe to a heart attack.

"The vast majority of cases fall into the category of soft tissue injuries," says Dr. Linden. "Sprains and strains, usually of the ankles or knees, are common."

Dr. Linden hesitates to lend credence to the notion that the so-called male invincibility factor plays much of a role in the "too much too soon" type of injury.

"The most common reason for this type of injury is ignoring the fact that a body at 40, nicely settled into the couch for 20 years, cannot, I repeat cannot, do what it did 20 years ago. To defend the male of the species, women are rapidly developing what I call the ÔOprah' or ÔNike' syndrome: Just do it, girl."

Basic measures such as warming up before exercise and cooling down afterward can prevent many injuries, says Dr. Linden, who adds, "If you're planning any kind of major exercise program and are over 40 (some say 35), a quick medical checkup may save you lots of heartache in the future."

• Build tolerance gradually. Be sure you can handle the demands of a sport before you move into greater intensity. Don't ski the black-diamond runs until the intermediate slopes are no longer challenging.
• Drink plenty of water before, during and after exercise. Drink before you feel thirsty.
• Pace yourself. You don't need to rake all the leaves or move all the furniture in one day. You probably can't keep up with your son on the basketball court, so don't hurt yourself trying.
• Wear protective gear such as a helmet and knee, elbow and wrist pads when bicycling, skateboarding or rollerblading.
• Avoid back injury, by bending and lifting properly. Keep your back straight and bend at the knees, not at the waist.
• Try not to compete with others who may be in better condition. Instead, proceed at a pace that is per-sonally challenging.