WEEKEND WARRIORS FACE HIGHER RISK OF INJURY IN SPORTS, WORKOUTS:

Sports Doctor Offers Tips on How to Avoid and Treat Injuries. "

For anyone cooped up in an office all week, the weekend is an opportunity to get out and get active, whether running, biking, hiking, or playing sports. But "weekend warriors," beware! Working out or competing in sports on an occasional basis can bring risks. Wear and tear on joints and muscles, and strains, sprains and other injuries are more common when you aren't exercising several times weekly.

"Weekend warriors are particularly susceptible to injury because oftentimes they are not keeping themselves physically prepared for exertion," says Habib Sadeghi, D.O., LA-based family practitioner and attending physician in Sports Medicine and Family Medicine at UCLA Medical Center.

Dr. Sadeghi says getting regular exercise, even a routine of basic yoga-type stretches, at least three times a week can reduce the likelihood of injury. The correct type of stretching before and after physical activity is essential. He can demonstrate some simple stretches that provide a good warm-up for any activity, and have healing and conditioning effects on their own as well.

He adds that good nutrition is a key component to reducing the risk of
injury. "The body is building new tissue all the time, and healthy foods
assist in producing healthier tissues. Eating a wholesome diet, one that incorporates fresh, organic fruits and vegetables, helps the body to run more efficiently," he says. "Sometimes what you remove from your diet is more important that what you add."

Dr. Sadeghi also recommends drinking water more frequently to increase hydration, and eating appropriately for optimal metabolism and normal blood sugar maintainance. Supplementing your diet with high quality essential fatty acids is beneficial to both the musculoskeletal and cardiovascular systems. And a multivitamin is always recommended for upgrading overall vitality and strength.

If you're running, jogging, walking, or playing a sport, it's essential that
your shoes fit well, are appropriate for the activity, and aren't old or
worn down, as that can lead to strain and injury. In the event an injury
does occur, Dr. Sadeghi recommends resting and elevating the injured arm or leg, applying ice for 20 minutes 3 times a day for the first 24 hours, and applying homeopathic Arnica montana to relieve muscle aches, stiffness, and bruising.

"It's important that people avoid overexertion or injury, so they can stay
active and maintain the momentum of their exercise routine," says Dr.
Sadeghi. "If they are injured, it's important to heal quickly and return to
exercising as soon as possible in order to benefit from the many joys and health improvements that go along with being physically active."

About Dr. Habib Sadeghi: Habib Sadeghi, D.O., is attending physician and clinical facilitator in Sports Medicine and Family Medicine at UCLA Medical Center, and clinical instruct