the process in reverse. Spend about 5 minutes
going slowly through the movements of the activ-
ity, then take 5 to 7 minutes to stretch and
sequentially move the muscles in groups for the
entire body.
See also CONDITIONING; FITNESS LEVEL; HYDRATION;
TRAINING.
weak ankles A circumstance in which the liga-
ments and muscles of the ankles are lax, failing to
provide the ankle with the stability it requires to
support the body during physical exercise. Weak
ankles often result from physical inactivity though
may also occur after injury or surgery to the
ankle. Excessive body weight exacerbates the situ-
ation. A weak ankle has a tendency to allow the
foot to roll inward or outward, presenting risk for
sprain (stretched LIGAMENT) or ACHILLES TENDON
INJURY. A planned program of structured exercise
to strengthen the ankle’s ligaments and muscles,
coupled with weight loss if indicated, improves
weak ankles for most people. Properly fitted shoes
that provide good support for the foot further
improve the ankle’s stability. Some people benefit
from wrapping or taping the ankles before activity.
See also CONDITIONING; FLAT FEET; MUSCLE; PHYSI-
CAL THERAPY; SPRAINS AND STRAINS; TENDON; WEIGHT
LOSS AND WEIGHT MANAGEMENT.
weekend warrior An individual who partici-
pates in intense physical activities on the week-
ends but gets very little physical activity during
the week. There is a tendency to make the most of
available free time by doing as much activity as
possible. The risk of injury, especially soft tissue
injuries such as SPRAINS AND STRAINS, is much
higher with this pattern of exercise. WARMUPis
especially important to help relax and the muscles
and prepare them for activity. Proper nutrition
and HYDRATIONbefore, during, and after exercise is
essential.
Many people slip into weekend warrior pat-
terns because they do not have time during the
work week to participate in exercise activities at
the same intensity level. However, even short
periods of moderate exercise improve STRENGTH,
FLEXIBILITY, and stamina to make weekend activi-
ties more enjoyable as well as reduce the risk for
injury. People who participate in competitive
events or strenuous physical activities on the
weekends can bump up their level of daily activity
by running stairs, lifting hand weights, and doing
stretching and strengthening exercises. The great-
est health benefits come from a pattern of regular
activity. Health experts recommend daily walking
at a minimum (30 to 45 minutes, five to seven
days a week).
Some soreness and aches are reasonable to
expect after a weekend of intense activity or a
competitive event. Ice or heat often provide relief.
However, most such discomforts should be gone
within a day or two. Those that linger to the next
weekend or that limit function may indicate an
injury that a doctor should evaluate.
See also ATHLETIC INJURIES; CONDITIONING; EXERCISE
AND HEALTH; PHYSICAL ACTIVITY RECOMMENDATIONS.weekend warrior 237