We spoke with Dr. Scott McDermott from Roper St. Francis Physician Partners Orthopaedics to find out how weekend warriors (read: people who work sedentary jobs + want to take their weekends back by being active) can get started on a fitness journey.

Here are his expert tips for getting moving + avoiding injury:

Q: Is stretching important?

A: Always do a warm up exercise to get the muscles ready. Stretch 15 minutes before, start slow, and don't overdo it.

Q: Should I invest in any type of equipment?

A: You don’t need to spend a bunch of money on gear. Good shoes are most important, especially for running. If you have a history of ankle injuries, consider a lace-up brace (over the counter ones go for ~$10).

Q: How can weekend warriors prevent injury?

A: Listen to your body first and foremost. Don't push through the pain, but progress slowly. You will still reach your goals — just be patient with the process.

Q: When can an injury be treated at home?

A: For the most part, an injury is safe to treat at home if you can walk and put weight on it, at least for a short time. Pro tip: Remember RICE, aka rest, ice, compression, and elevation.

Knee injuries, for example, rarely have to be treated in the first 4 weeks. Start with conservative treatment (think: an anti-inflammatory or physical therapy). If the pain persists, then surgical treatment may be considered.

Q: When is it necessary to see a doctor?

A: If there are (or may be) broken bones. An ankle sprain is going to hurt, swell, and bruise — if you can't put most of your weight on it, get it evaluated to check for broken bones. If you have persistent issues, talk it over with a primary care doctor.

Thank you to Dr. McDermott for his time + expertise. You can see all Roper St. Francis’ orthopaedics locations here. Ⓟ