Blog

Tips for Keeping the Weekend Warrior Healthy, Injury Free

A “weekend warrior” is someone who, due to the hectic nature of a typical workweek, opts to cram most of her or his exercise into weekend workouts, activities, games and/or competitions.

And while most physical therapists would never fault anyone for getting exercise, most would also agree that weekend warriors should be particularly cautious as the sporadic nature of their workout schedule puts them at a greater risk of getting injured.

Days of downtime followed by sudden bursts of activity over a day or two isn’t ideal, after all. By putting greater stress on the body over a shorter period of time, weekend warriors should be aware that they’re putting themselves at greater risk of acute injuries, such as strains, sprains or worse.

That’s because inactivity throughout the week can lead to a general deconditioning of the body that may include muscle tightness and imbalances, along with reduced endurance and cardiovascular fitness. A more consistent workout schedule can combat such deconditioning.

But if one truly does struggle to find time to achieve their expert-recommended 150 minutes of exercise each week without cramming them into just a couple of days, we offer to following tips for avoiding injury.

Space It Out – Rather than packing your weekly exercise minutes into two back-to-back days at the end of the week, consider spacing these days out. This can help you avoid some of the deconditioning effects mentioned above.

Warm Up, Cool Down – When the weekend arrives and it comes time to take the field, hit the trails or tee off for 18, always warm up first. Take 5 to 10 minutes for some light resistance and cardio exercises to get the blood flowing. And after you’re done, cool down with some stretching. Also, be sure to drink plenty of water throughout.

Temper Your Intensity – When you’re packing your workouts into just a couple days a week, don’t overdo it. As you’re not exercising as consistently, stay on the safe side by pulling back slightly on your intensity.

Mix It Up – Try not to fill your weekends with the same activities. Mix it up, perhaps focusing on cardio one weekend and strength another – or a variation thereof. This helps ensure your entire body remains balanced, reducing your chances of injury.

Stay Active During the Week – Even if you don’t have time to hit the gym during the week, don’t use that as an excuse to be completely sedentary. Capitalize on brief moments during the week to move around, stretch, and maybe even do some exercising. Take the stairs, stretch during your breaks, stand at your desk, walk during meetings or after work, and maybe even fit 10 minutes of at-home resistance training into your evenings.

Listen to Your Body – Always know your limits. And, if you feel aches and pains or suspect possible injury, stop exercising immediately and see a medical professional, such as a physical therapist. Don’t try to power through discomfort just so you can get through the weekend.

Westminster

Hours:
Monday-Thursday 7:00 am-7:00 pm
Friday 7:00 am-6:00 pm

Alex Ashworth, PT, DPT, ATC, Cert. DN

Why am I a PT?

Alex has always enjoyed the many roles that a physical therapist gets to play in the rehabilitative process. “I believe that we have a unique opportunity to help those hurting, not only physically, but emotionally and spiritually.” As your therapist Alex prides himself on treating you as a person, and not just an injury. “I think as a healthcare provider I have a duty to help the patient to do or be whatever they want to be, not to set limitations or discourage them from their goals.”

Continuing Education Commitment

Alex currently holds the Certification in Dry Needling from the American Academy of Manipulative Therapy. He plans to continue with the AAMT to obtain the Certification in Spinal and extremity Manipulation. Alex believes that the more advanced education your providers can practice, the better it will serve the patient. Look for him to constantly evaluate the need of the community he serves to provide the best care.

Professional and Community Activities

Alex is active in the physical therapy community as Clinical Instructor to students from Physical Therapy programs all across the country. He also works as a lab instructor for Dry Needling courses. Locally he is working to get more involved in community outreach and providing education and Physical Therapy consultations/services at local athletic events.

About Alex

Alex is originally from the Atlanta, GA area, but went to school in southeast Georgia. He moved to North Carolina for Physical Therapy School in 2011. He was able to use his clinical rotations to see new areas of the Southeast, including Wilmington, NC and Nashville, TN. Finally, he landed in the Denver area for his final internship of school where he fell in love with two things. Colorado and his now wife, Ashley. He and Ashley live in Arvada with their two dogs, Hank and Ernie, with a baby boy arriving November of 2017. Alex has learned to snowboard during his time here and has been able to hike a few 14ers. As an avid craft beer drinker, he fits right in here in Colorado!

Linda Kinzeler, PT

Why am I a PT?

Linda has enjoyed a life time of dedication to her professional role as a PT. Her initial interest in PT began as a basic desire to improve the quality of life of others. As her career has progressed and developed through the years, her professional and personal life experiences have created a genuine insight into a balance of age appropriate treatment of physical dysfunction and the emotional needs of her clients.

Continuing Education Commitment

Linda has an extension resume of yearly continuing education classes encompassing a variety of treatment techniques and approaches. Her areas of expertise are feet/orthotics and dry needling.

About Linda

Linda has been practicing as a licensed PT for over 40 years primarily in an outpatient orthopedic setting. After graduating from the University of Illinois Medical School, she worked in a hospital setting for a few years in her home town of Elgin, Illinois. During a trip to Colorado, the mountains and life style enticed her to extend her vacation and that was 40 years ago. It has been a rather long vacation! Linda is an avid hiker, biker, cross country skier, kayaker and camper. Her other interests include yoga and reading.

Lakewood

Hours:
Monday-Thursday 7:00 am-7:00 pm
Friday 7:00 am-6:00 pm

Katie Aaron, PT, DPT, OCS, Clinic Director

Specialties:  Doctorate Degree in Physical Therapy, Trigger Point Dry Needling Practitioner, Sports, Orthopedic and Running injuries

Treatment Philosophy:  I have personally gone through a few surgeries, been out with overuse injuries, stitches and other things.  I know how it can affect your lifestyle when the things you love to do are taken out.  I take great pride in working together to find a treatment strategy/intervention (as there is never a one-size-fits-all model) for you that will help you get back to the reason we live in the great state of Colorado and everything you enjoy doing.

Education:  I attended Colorado State University, Fort Collins where I studied Health and Exercise Science and graduated in 2010.  Afterwords I attended Regis University in Denver to obtain my Doctorate in Physical therapy in 2013.  Since then I have been specializing in sports medicine and worked to obtain my specialty in Orthopedic Physical therapy (OCS) in 2016.

For fun: Every weekend is spent mountain biking or trail running, skiing or snowboarding and any other fun adventures my boyfriend and I find for us and our two canine companions.

Reed Brandenburg, PT, DPT

Specialties: Doctorate Degree in Physical Therapy, Certified Strength and Conditioning Specialist

Treatment Philosophy: I enjoy helping patients achieve their own personal goals, whether that is to be able to have no pain through the workday, to work in their garden, or to return to running marathons.

Education: Reed received his B.S. in Exercise Physiology from Baylor University in Waco, Texas. During that time he also worked as a certified personal trainer at Baylor’s Recreation Center. One year after graduating from Baylor, he moved to San Angelo, Texas for 3 years and received his Doctorate of Physical Therapy from Angelo State University. While in his last year of graduate school, he also received his Certified Strength and Conditioning Specialist certification from the National Strength and Conditioning Association.

For Fun: Reed loves just about anything outdoors. A typical weekend will usually involve either running or road biking, hiking up in the mountains, or skiing. Reed also loves coffee. If he’s not outside, he is probably sitting and reading at a Denver coffee shop with friends.

Stefan Riemens, PT, DPT

Specialties: Doctorate Degree in Physical Therapy

Treatment Philosophy: Manual therapy combined with targeted exercise encompasses the majority of my treatment style. Evidence-based practice remains my pursuit as I work together with patients of all ages in finding a plan of care that produces the greatest functional outcomes and results. In order to make incremental progress, we’ll work as a team to empower you to take control of your health and well-being on the road to recovery.

Education: I graduated with a Bachelor of Arts in Human Biology from the University of Montana – Missoula in 2016 and pursued my Doctorate in Physical Therapy at the University of Colorado – Anschutz Medical Campus immediately afterwards. I graduated in 2018 and hope to continue specializations in Orthopedic and Sports-related pathologies within the next three years. I will also be working on becoming a Certified Strength and Conditioning Specialist in the near future.

For Fun: I enjoy all the outdoor activity opportunities Denver and Colorado have to offer. That’s what makes it such a joy to live here. Hiking, biking, skiing, climbing, fishing, game nights with friends and weightlifting are all valuable pass-times on the weekends. A good brew or some red wine are always great additions to a non-fiction novel. It’s just about finding the work-life balance we all seek.

Luke Sugg, PTA, Licensed Physical Therapy Assistant

Specialties: Functional Manual Therapy, Core first strategies

Treatment Philosophy: Luke thoroughly enjoys Physical Therapy and having the opportunity to heal patients ailments. He has first hand knowledge recovering from an injury with the help from Physical Therapy. Connecting with each individual, and promoting the highest human performance and enhancing overall body mobility, retraining movements to the entire body helping each patient get their quality of life back.

Education: Luke received his Associate’s of Occupational Science degree as a Physical Therapist Assistant in 2012 at PIMA Medical Institute in Denver, Colorado. He enjoys growing as a manual therapist through manual therapy courses through the Institute of Physical Art, looking towards pursuing FOC certification.

For Fun: Luke being a Colorado native from Boulder enjoys being outside and being involved in activities whether on water or land. He has a passion for baseball and all sports, loves being around the atmosphere that games have to offer. Go Buffs!

Kodi Barker, MT, Certified Therapeutic Massage Therapist

Specialties: Registered Massage Therapist with certifications in Neuromuscular Therapy, Cranial-Sacral Therapy, Lymphatic Drainage Massage, Pre-natal and Post-natal massage, Trigger point Therapy, Deep Tissue and Sports Massage

Treatment Philosophy: I believe that massage therapy can help improve overall wellness by relieving pain, improving ease of movement and relieving emotional stress. I create a personalized session for each individual, drawing from many different modalities of massage.

Education: My passion for improving wellness began with my own experiences dealing with the chronic pain of scoliosis as a teenager. Massage and physical therapy helped me avoid corrective surgery on my spine. After 10 years of working in the medical field, I realized my true passion was a more hands-on approach to wellness in the form of massage therapy. I received my Associates of Applied Science Degree in Massage Therapy in 2012 from the Colorado School of Healing Arts. I am certified in neuromuscular therapy, myofascial release, Cranial- sacral, lymphatic drainage, pre and postnatal massage. I have focused my continuing education on sports massage and structural integration.

For Fun: When not doing massage, I enjoy spending time with my daughter Paris and my family. My favorite pastimes are trail running, rollerblading, dancing and yoga. I enjoy trying new activities to challenge my mind and body, currently I am learning kickboxing and will be trying roller derby soon.

Jeff Lipkin, PT, DPT, Doctor of Physical Therapy, Partner/Owner

Specialties: Doctorate Degree in Physical Therapy, Trigger Point Dry Needling Practitioner, Certified Strength and Conditioning Specialist

Treatment Philosophy: I like to see patients return to their personal goals and activities without pain. I enjoy treating patients in a relaxed and comfortable setting. I am very passionate about the PT profession and want to see physical therapists meet the needs of patient’s musculoskeletal problems.

Education: Jeff received his B.S. in Exercise and Sports Science from the University of Delaware. He then received his doctorate of physical therapy from the University of Pittsburgh in 2005. He has stayed updated with his education through advanced manual therapy courses and exercise prescription continuing education.

For Fun: Jeff enjoys keeping himself healthy to set a good example for his patients. His summer activities include mountain biking and charity road bike rides. During the winter, he can be found skiing at Copper Mountain or snowshoeing.

Longmont

Hours:
Monday-Friday 7:00 am-6:00 pm

Services

  • Orthopedic Rehabilitation
  • Blood Flow Restriction Therapy
  • Pre- & Post-Operative Care
  • Dry Needling
  • Golf Swing Analysis
  • Spinal Manipulation
  • Sports Medicine
  • Sports Performance Training
  • Whole Body Vibration
  • Work Injury Rehabilitation

Brad Grgurich, PT, DPT, Clinic Director

A native of Pennsylvania, Brad has been living and working in Colorado since 2011. After receiving his Doctorate in Physical Therapy from the University of St. Augustine, Brad has been striving to further his education in the areas of manual therapies including spinal manipulation, functional dry needling, functional movement assessments, golf rehabilitation and the use of blood flow restriction to aid his patient’s in their quest for improved quality of life. As an avid golfer, runner and a person who loves to be active, Brad understands how movement can positively impact a person’s well-being and looks forward to working with you to get back to doing what you love.