For many people, winter and the holiday season can mean less movement, more sweets, and a tendency to spend a little more time indoors and less time being physically active. If you find yourself nearing the end of a cold and sedentary winter, you may be looking forward to getting active out in the beautiful spring weather. That’s great, but jumping back into activity too fast after a long break can sometimes lead to injury. Before you get moving again, consider these simple, practical ways to move safely and confidently this spring.
Why Injuries Are More Common After a Sedentary Season
Long periods of reduced activity can cause several changes in your body. When muscles are not used regularly, they can lose strength and flexibility. Reduced elasticity in your muscles, ligaments, and tendons can make them more susceptible to strains and tears. Joints can become stiffer and less mobile. Cardiovascular endurance can decrease. You may even find that your coordination and balance are slightly off.
All of this is normal and predictable. All of this also contributes to a greater likelihood of injuries when you return to a more active daily routine. As the warmer weather leads people back to spending more time outside playing sports or doing yard work and other activities, there is an increase in the risk of injuries. Common springtime injuries can include sprained ankles, shoulder strains, back pain, knee injuries and more. Fortunately, many of these injuries are preventable.
Some Simple Steps for Injury-Free Spring Activities
Getting moving again after a long winter doesn’t have to mean pain and discomfort. Most injuries are preventable with proper planning and preparation. Here are some simple steps you can take to make this spring active and pain-free:
- Start Slow and Build Gradually
Don’t just jump in to the same level of activity you may have been used to last year. Ease in and work your way up. Increase activity duration and intensity in small increments. For example, walk 10–15 minutes before jumping into longer or faster sessions. Listen to your body’s response. - Don’t Skip the Warm-Up
Warm-ups are a great way to prepare your body for more activity.5-10 minutes of aerobic exercise and gentle stretching can increase your blood flow, improve your mobility, and prepare your muscles for greater activity. For example, do some brisk walking or cycling along with some gentle stretches. - Focus on Mobility and Flexibility
Winter stiffness is common. Focus on mobility early on to help restore movement. Areas to target can include hips, hamstrings, calves, shoulders, and spine. Include some light stretching before and after activities, or as a separate routine. - Strengthen the Muscles That Protect Your Joints
Strong muscles can reduce the stress on you joints and ligaments. Strengthening your core, hips, and legs can reduce your risk of joint injuries. For example, do some squats, glute bridges, step-ups, or wall push-ups. Intensity is less important than consistency. - Use the Right Gear
The right attire and equipment can make a huge difference in your risk of injury. If you are wearing old, worn-out shoes, replace them. Wearing supportive footwear when running, walking, or playing sports can prevent ankle injuries. Wear weather-appropriate clothing to avoid overheating. Use any braces or supports that have been recommended to you by a provider.
Many of these steps may seem obvious, but obvious things that are often the easiest to overlook. Taking some extra time and care to prepare your body for increased activity will not only help you avoid injury, but will also make your springtime activities more productive and enjoyable.
Remember, Recovery Is Part of the Plan
As you return to a more active lifestyle, keep in mind that rest and recovery are essential. Get plenty of sleep. Stay hydrated. Schedule rest days to help tissues adapt and rebuild. Use recovery time to focus on light activity like walking and stretching.
Pay attention to any signs that your body may give you. While normal soreness can be part of a healthy exercise routine, be aware of sharp or worsening pain. Be aware of pain that changes how you move or pain that doesn’t go away after a few days. Look out for swelling. If your body is giving you any of these warning signs, reach out to a medical professional as soon as possible. Early intervention can lead to a faster, more complete recovery.
Get Active and Stay Healthy This Spring
It’s great to get outside and get active in the spring weather. As you do, take care to do it safely. Start slow, warm up, strengthen and stretch, wear supportive gear, and listen to your body. Following these basic steps will help you avoid injury, and avoiding injury will make your springtime activities much more enjoyable.
If you are already experiencing pain or want some guidance on a more active lifestyle, reach out to a local physical therapist. They can provide personalized movement assessments and create custom exercise programs adapted to your abilities and goals. They can also provide professional treatment for any existing aches or injuries. They can also be a great source of education on proper form and progression.
