Warmer weather brings the perfect opportunity to get active again, but jumping in too quickly can lead to injuries. Learn how to ease into movement safely and prevent common springtime strains and pains.
As the seasons change, many people feel motivated to get outside and move more. Whether you’re returning to running, biking, or recreational sports, increasing activity too quickly after a sedentary winter can lead to common injuries like muscle strains, joint pain, and overuse issues. Taking a gradual, mindful approach can help you stay active and injury-free.
Your body needs time to adjust to increased activity. If you’ve been less active over the winter, start with lower-impact activities like walking or light jogging, and gradually increase duration and intensity over time. A sudden jump in activity can lead to injuries like Achilles tendinitis or runner’s knee.
Cold muscles are more prone to injury, so a proper warm-up is essential. Spend at least 5-10 minutes doing dynamic stretches and light cardio to prepare your muscles. After your workout, cool down with static stretches to improve flexibility and reduce stiffness.
Building strength in key muscle groups can help prevent injury. Focus on core stability, leg strength, and hip mobility exercises to support your joints and reduce stress on weaker areas. Strength training just a few times a week can make a big difference.
It’s normal to feel some soreness when getting back into activity, but sharp pain, swelling, or lingering discomfort could indicate an injury. Rest when needed and don’t push through pain—addressing minor issues early can prevent long-term problems.
Dehydration and poor nutrition can contribute to muscle cramps and fatigue, increasing your risk of injury. Drink plenty of water and fuel your body with nutritious foods that support muscle recovery.
If you’re dealing with persistent pain, stiffness, or an old injury that flares up as you get more active, physical therapy can help. A PT can assess your movement, develop a personalized plan, and help you avoid injuries while getting stronger.
Enjoy the fresh air and movement this spring—just be sure to ease in smartly so you can stay active and injury-free!