As the weather warms up and the days grow longer, it’s natural to want to jump back into outdoor activities. Whether you’re hitting the trails, starting your garden, or dusting off your sports gear, spring brings renewed energy—but it also comes with an increased risk of overuse injuries if your body isn’t prepared.
After months of winter hibernation, muscles may be weaker, tighter, and less flexible, making a sudden increase in activity a recipe for strain or discomfort. However, with a little preparation and smart movement strategies, you can stay active and pain-free all season long!
What Are Overuse Injuries?
Overuse injuries occur when repetitive movements place too much stress on muscles, joints, and tendons over time. Unlike sudden injuries from falls or accidents, these conditions develop gradually—often creeping in before you realize there’s a problem.
Common symptoms of overuse injuries include:
- Persistent muscle soreness
- Achy joints, especially when moving
- Tenderness in tendons
- Swelling that doesn’t subside
Why Are Overuse Injuries More Common in Spring?
After months of limited movement, it’s tempting to jump back into activities full speed—but your body might not be ready. Here’s why springtime poses a higher injury risk.
- Winter inactivity can lead to reduced strength and flexibility
- Muscles and joints need time to adjust to increased movement
- Excitement for warm weather may lead to overdoing it too soon
- Stamina and endurance may not be what they were last fall
5 Ways to Prevent Overuse Injuries This Spring
1. Ease Back Into Activity
Start small and gradually increase intensity. Try beginning with 15-30 minutes of activity, adding no more than 10% each week to avoid overloading your muscles and joints.
2. Prioritize a Proper Warm-Up
Warming up prepares your body for movement by boosting circulation and loosening muscles. Spend 5-10 minutes stretching, walking, or doing gentle mobility exercises before jumping into your workout or outdoor projects.
3. Switch Up Your Routine
Doing the same activity every day can lead to strain on specific muscles and joints. Try mixing in different activities—such as walking one day, yoga the next, and strength training another—to keep your body balanced.
4. Listen to Your Body
Discomfort after activity is normal, but sharp pain, swelling, or persistent soreness are warning signs. If something doesn’t feel right, rest, ice the area, and don’t push through pain.
5. Use the Right Equipment & Form
Whether you’re gardening, running, or lifting, proper technique matters! Use ergonomic tools, wear supportive footwear, and practice good posture and body mechanics to minimize strain.
How Physical Therapy Can Help You Stay Active and Pain-Free
Spring is a great time to check in with a physical therapist before increasing your activity levels. At Bodyworks Physical Therapy, we offer personalized movement assessments to help you move safely and confidently.
- Identify movement imbalances that may lead to injury
- Create a custom plan to build strength and flexibility
- Teach proper movement techniques to prevent strain
- Help you recover from any aches or pains that arise
Request an Appointment & Keep Moving This Spring!
Don’t let overuse injuries slow you down. With the right approach and expert care, you can stay active, strong, and pain-free all season long! Request an appointment today and let our team at Bodyworks Physical Therapy help you move better and feel your best!