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Overview
Singapore’s parks, courts, and gyms come alive every weekend as office workers trade their laptops for tennis
rackets, cycling shoes, or running shoes. For many, weekends are the only time to exercise, a welcome escape
from long work hours and screen fatigue. But this pattern of packing all physical activity into one or two days
a week comes with a name: Weekend Warrior Syndrome.
The term describes adults who engage in intense physical activity on the weekends after being sedentary during
the week. While it may seem like a healthy compromise, this sudden burst of exercise often catches the body off
guard, leading to pain and injury. Read on to find out how you can approach your weekend exercise in a safe and
sustainable manner.
By Arete Orthopaedic Centre
Medically Reviewed by Dr Wang Lushun
What Happens When You Overdo It on the Weekend
During the week, long hours of sitting can tighten muscles and weaken stabilising joints. When you suddenly
switch from minimal movement to high-intensity exercise, the body struggles to handle the stress. Muscles that
are deconditioned or tight have less flexibility and strength, while joints may lack the support needed to
absorb impact.
This combination can set the stage for injuries such as:
Tendon injuries, including Achilles tendinopathy or tennis elbow
Shoulder impingement from overhead sports like badminton or swimming
Overuse injuries from repetitive motions, such as running too far too soon
Common Signs of Weekend Warrior Syndrome
Many people don’t realise they are overloading their bodies until pain sets in. Recognising early warning signs can help you act before the injury worsens.
Watch out for:
Persistent soreness that lasts more than a few days
Sharp or localised pain during activity
Swelling or stiffness around joints
Reduced range of motion
Recurring pain in the same area after each weekend workout
If these symptoms appear regularly, it’s a signal that your body is not recovering adequately between sessions.
Why Recovery and Consistency Matter
The body adapts best to gradual, consistent activity. Infrequent bursts of high-intensity exercise cause
injuries that exceed the body’s ability to repair them quickly.
A balanced approach, where smaller amounts of exercise are spread throughout the week, helps maintain
conditioning and reduces injury risk. Even short weekday workouts (e.g. 20 minutes of brisk walking, stretching,
or core training) can prepare the body for more vigorous weekend sessions.
Tips to Stay Injury-Free
1. Warm Up Properly
A proper warm-up increases blood flow and prepares the muscles for higher intensity. Many weekend athletes skip
this step or start too aggressively. The goal is to raise your heart rate gradually and activate key muscle
groups before the main workout.
2. Build a Mid-week Routine
You don’t need a full gym session every day. Light activity during the week makes a big difference. Try a short
cycle or brisk walk after work, stretching, or yoga to improve mobility. These sessions maintain muscle memory
and joint stability, so you don’t start every weekend from zero.
3. Progress Gradually
Whether it’s about running distance, weight lifted, or hours spent on the court, always increase the intensity
slowly. This gives muscles, tendons, and ligaments time to adapt without becoming overloaded.
4. Listen to Your Body
Pain is not always a sign of progress. Learn to distinguish between mild muscle fatigue, which is normal, and
sharp or persistent pain, which indicates potential injury. If something feels wrong, stop and rest.
5. Prioritise Strength and Flexibility
Many sports injuries result from imbalances between strong and weak muscles or tight and overstretched areas. A
combination of strength training and mobility work improves movement control and alignment. Focus on:
Core stability to protect the spine and hips
Leg and glute strength to support the knees
Shoulder and back exercises for upper body stability
Stretching the hips, calves, and hamstrings after workouts
6. Recover Properly
Muscles rebuild and grow stronger during rest. Make sure to hydrate well before and after exercise, refuel with
balanced meals containing protein and complex carbohydrates, sleep at least seven hours per night, and perform
gentle stretching to reduce stiffness. If soreness persists beyond a few days, rest a little longer.
7. Use the Right Equipment
Worn-out shoes, ill-fitting gear, or poorly adjusted equipment can worsen joint stress. Replace running shoes
once they’re worn down, and ensure your bicycle or racquet is adjusted to fit your body. Small improvements in
equipment comfort often prevent large problems later.
When to Seek Medical Attention
Not all pain will resolve with rest and stretching. If you experience sudden swelling, instability in a joint,
or pain that worsens despite self-care, it’s best to consult a sports
orthopaedic specialist. A proper
orthopaedic evaluation
can determine the type of injury and management strategies needed.
Fortunately, many conditions respond well to early management through physiotherapy, strength conditioning, or
guided exercise modifications. On the other hand, delaying treatment can increase the risk of the injury
worsening and requiring a longer recovery period, so be sure to seek medical attention promptly.
Dr Wang Lushun is a Senior Consultant Orthopaedic Surgeon with over 20 years of experience. Formerly heading
the Hip and Knee Division at Ng Teng Fong Hospital, Dr Wang is skilled in sports surgery, complex hip and
knee replacements, and minimally invasive surgery, including advanced robotic surgery. Trained in the UK and
France, Dr Wang is dedicated to providing comprehensive and effective orthopaedic care to all his patients.
Trusted
Leadership on Orthopaedic Advisory Boards
Skilful
Double Fellowships at Centres of Excellence
Experienced
Senior Consultant with Over 20 Years of Experience
