The search for a more active life has never been so popular, but the movement has a growing side effect: an increase in injuries among so-called “weekend athletes”. The combination of a sedentary routine throughout the week with intense training concentrated in a few days increases the risks in sports.

Data updated and reinforced in 2025 by the World Health Organization (WHO) indicate that around 1.8 billion adults in the world still do not reach the minimum recommended levels of physical activity — 150 minutes per week of moderate-intensity physical activity or 75 minutes if it is high-intensity. This irregular pattern, alternating inactivity with peaks of effort, is one of the main factors associated with an increased risk of injury.

“The ‘weekend athlete’ is someone who spends most of their days with low physical activity and tries to compensate with intense training in one or two days. This profile has grown a lot with the popularization of sports such as running, functional and beach tennis“, explains Daniela Khouri, sports doctor at Clínica Aloe, in Brasília.

The rush for results and digital influence increase the risk

The rush for evolution is one of the main mistakes. “Many people go from a sedentary lifestyle straight to high loads, without respecting the body’s adaptation time. It is also common to neglect muscle strengthening, mobility and rest”, says the specialist.

The influence of social networks intensifies this behavior. “Networks reinforce a culture of high performance and quick results, which leads many people to exceed their limits without adequate preparation”, says Daniela Khouri.

According to the study “How much running is too much? Identifying high-risk running sessions in a 5200-person cohort study“, published in the British Journal of Sports Medicine, injuries due to overload represent the majority of cases among recreational runners in a survey of more than 5 thousand practitioners, around 35% reported injuries, 72% being associated with excessive load.

From discomfort to withdrawal: when the body gives signs

In clinical practice, the effects are already evident. Sports doctor and metabologist Dr. Franz Burini, from Santa Lúcia Hospital, also in the federal capital, states that the cases go beyond mild pain. “We range from muscle strains and sprains, especially ankle sprains, to more serious conditions, such as rhabdomyolysis”, he explains.

The condition is a severe muscle injury caused by overexertion, which can put stress on the kidneys. “Many patients still delay seeking care and resort to self-medication, which can worsen the condition”, says the doctor.

According to him, injuries follow patterns: lower limbs in running and functional, and upper limbs in racket sports, such as beach tenniswith greater incidence in the shoulder, elbow and wrist.

“Persistent pain, loss of function and progressive worsening are clear warning signs. The approach in the first 24 hours can make a difference in the outcome”, highlights Dr. Franz Burini. Daniela Khouri highlights the importance of seeing a doctor: “Persistent fatigue, decreased performance and pain that does not improve should not be ignored. Not all pain is normal, especially when it is intense or long-lasting.”

Consistency matters more than intensity

Despite the warning, experts are unanimous: it is possible train safely. “Zero risk does not exist, but it is possible to reduce a lot with adequate progression, strengthening and professional support”, says Daniela Khouri. In the end, more important than intensity is consistency and respecting the body’s limits, ensuring progress without interruptions.

By Fernanda Krau