Weekend Warrior Rehab
YOU PLAY LIKE AN ATHLETE. TRAIN LIKE ONE.
Rec league twice a week, a desk job in between, and a knee or shoulder that has started complaining about the arrangement, that describes most of the people who walk in here.
You don't have to give up the games. You have to close the gap between what you ask of your body on weekends and what you prepare it for during the week.
Book a Free ConsultFree phone consultation. No commitment, no insurance needed.
THE GAP
HIGH
Your activity level on weekends
LOW
Your training level during the week
Most weekend warrior injuries come out of that gap: you are asking your body to perform at a level it has not been prepared for. Play like an athlete on Saturday while training like a desk worker Monday through Friday, and something eventually gives: usually the Achilles, the knee, or the low back.
WHICH ONE ARE YOU?
Four patterns show up in our clinic over and over. Most people recognize themselves in one of them.
The Rec League Lifer
Age 35-50Plays
Basketball, softball, soccer, flag football
The Problem
Shows up two minutes before game time, skips the warm-up, plays at full speed, and wakes up to a swollen knee the next morning.
Common Injuries
Patellar tendinitis, meniscus wear, ankle sprains, hamstring strains
“I'm fine once I get moving.”
The Former Athlete
Age 30-45Plays
CrossFit, pickup hoops, adult league anything
The Problem
Still competes like it's college, but hasn't followed a structured program in a decade and won't scale down for anything.
Common Injuries
Rotator cuff strains, low back pain, Achilles tendinopathy, labrum issues
“I used to be able to do this no problem.”
The Weekend Warrior Parent
Age 35-55Plays
Tennis, golf, skiing, hiking, chasing kids
The Problem
Sits at a desk 50 hours a week, then tries to keep pace with the kids on a ski trip, in a body that hasn't been prepared for any of it.
Common Injuries
Low back pain, knee pain, rotator cuff issues, general "everything hurts"
“I just tweaked it. It'll go away.”
The Endurance Hobbyist
Age 30-50Plays
Running, cycling, triathlon, hiking
The Problem
Logs plenty of miles but never strength trains, so aerobic capacity keeps climbing while the hips, calves, and feet fall further behind the workload.
Common Injuries
IT band syndrome, plantar fasciitis, shin splints, hip bursitis
“I don't need to lift. I just need to run more.”
THE USUAL SUSPECTS
If you are here, you probably have at least one of these.
Achilles Tendinopathy
That stiffness in the back of your ankle every morning is your Achilles telling you it cannot handle the load you are putting through it. Rest calms it down for a while; progressive tendon loading is what rebuilds its capacity so it stops coming back.
Patellar Tendinitis
Jumper's knee, but you got it from a pickup basketball game at age 42. Your quadriceps tendon is overloaded because your legs are not strong enough for what you are asking them to do.
Rotator Cuff Strain
You threw a ball for the first time in 6 months and your shoulder has not been right since. The rotator cuff was not prepared for that demand, and it needs a progressive strengthening program to be ready for it again.
Low Back Pain
You sat all week, played all weekend, and now you cannot tie your shoes on Monday. Your spine is deconditioned rather than fragile, and deconditioned backs respond well to gradually rebuilt strength and capacity.
Meniscus / Knee Pain
Noisy, achy knees on stairs usually trace back to quads and glutes that are not strong enough for the demand. A brace can help you get through a season, but strength and controlled loading are what change the underlying problem.
THE FIX IS NOT STOPPING
We are not going to tell you to quit playing. You love this stuff, that is why you are still out there at 42 with two knees that complain, and our job is to make it sustainable, not to take it away.
If you want to keep playing, though, some training has to enter the picture. Not marathon prep or a powerlifting program, usually two days a week of targeted strength work, aimed at the specific demands you are already placing on your body.
We figure out what is breaking down and why, then build a program that closes the gap between your activity level and your body's capacity, without a six-day-a-week commitment or a supplement stack attached to it.
ASSESS
Figure out what is breaking down and why
BUILD
Targeted strength to close the capacity gap
PLAY
Get back to doing what you love, sustainably
Active Adults
The broader program for active adults who want to train hard without their body breaking down.
Learn more →Strength Training After Injury
Got hurt? Do not stop training. Train around it.
Learn more →Running Injury Rehab
For the runner who will not stop running. We work with that.
Learn more →
STILL PLAYING? GOOD.
Let us make sure you can keep playing. Book a free consultation and we will figure out what your body needs to keep up with what you love doing.
Book a Free Consult