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At Highland Spine and Sport in Roanoke, VA, we see a lot of weekend warriors—people who go all-in on running, CrossFit, golf, or pickup sports after a long workweek. The drive and dedication are great, but without the right preparation, this pattern can lead to preventable injuries.
If you’ve ever dealt with nagging back pain, a pulled muscle, or a sore shoulder after your weekend activities, you’re not alone. Let’s break down the top 3 mistakes weekend warriors make—and how you can correct them to stay active and injury-free.
Heading straight into your workout without priming your body is like revving a cold engine. Stiff muscles and joints are far more likely to get injured.
✅ Solution: Spend 5–10 minutes on dynamic warm-ups—think lunges, hip openers, or banded mobility drills. At Highland Spine and Sport, we often teach patients warm-up routines tailored to their sport to improve performance and reduce risk of injury.
One of the biggest causes of sports injuries we see in Roanoke athletes is doing too much, too fast. If you’ve been sedentary all week, then push your body to the limit on Saturday, tendons and ligaments take the hit.
✅ Solution: Build in short, consistent activity during the week. Even 20 minutes of mobility or core stability work helps your body adapt and makes weekend activity safer. As a chiropractor focused on athletes, Dr. Amos emphasizes progressive loading so you can enjoy long-term performance without setbacks.
Many weekend warriors finish their activity, get in the car, and move on. Skipping recovery leads to tight muscles, restricted joints, and lingering soreness that adds up over time.
✅ Solution: Take 5 minutes after exercise to stretch, rehydrate, and do light mobility. For more structured recovery, services like dry needling, cupping, Active Release Techniques (ART), and chiropractic adjustments—all available at Highland Spine and Sport—can help speed healing and prevent chronic pain.
Weekend warriors don’t get injured because they’re too active—they get injured because they’re inconsistent, underprepared, and under-recovered. The good news is these mistakes are completely correctable with the right guidance.
At Highland Spine and Sport, we specialize in: