As spring approaches- the weather starts to get warmer and the days start to get longer, it’s natural to want to get outside. Whether you’re digging in your garden, hitting the trails, or playing sports (maybe a little pickleball), spring brings new energy. But if you weren’t as active this winter, your body might not be ready for a sudden burst of energy, and your body may need some help to adapt.
Jumping right into outdoor activities and exercise without proper preparation can lead to common injuries such as:
- Muscle strains and sprains
- Knee and ankle injuries
- Shin splints and plantar fasciitis
- Lower back pain
Below are some tips that you can use to prepare for your spring activities and exercises:
- Start Slow and Gradually Increase Intensity or Frequency
It’s tempting to immediately pick up where you left off last season, but your body needs time to adjust to outdoor surfaces, temperatures, and intensity levels. Begin with shorter, lighter sessions to build your endurance and reduce injury risk.
Example:
Week 1: 20-minute walks, light jogs, gardening time, or any other outdoor activity- if it is an exercise or active activity start at a moderate pace
Week 2: 30-minute moderate-intensity jogs, bike rides, or any other outdoor activity, or increase the time of the activity if it’s something like gardening or walking
Week 3: 45-minute sessions with higher intensity intervals or time spent participating in an activity.
2. Warm-Up and Cool Down Properly
A comprehensive warm-up and cooldown routine helps prepare your body for outdoor exercise and promotes recovery afterward- even if it is just gardening outside- stretching can always help!
Example:
Warm-up: 5-10 minutes of stretching, walking lunges, arm circles, or gentle jogging.
Cooldown: Static stretches focusing on key muscles (hamstrings, quadriceps, calves, shoulders, etc.) to reduce muscle soreness and tightness.
3. Mix It Up
Don’t do the same activity every day. Trying different things will let you use new muscle groups and give others a rest
4. Pay Attention to Proper Footwear
Outdoor surfaces can significantly differ from indoor flooring, placing unique stresses on your feet and joints. Ensure your footwear provides adequate support, traction, and cushioning for your specific outdoor activities.
Tip: Replace running or walking shoes every 300-500 miles, or approximately every 6-12 months, to maintain proper cushioning and support.
5. Stay Hydrated and Well-Nourished
As the weather warms up, hydration and nutrition become even more crucial:
Drink plenty of water before, during, and after outdoor activities and exercise. Include electrolytes in your routine if engaging in longer or intense sessions. Consume balanced meals and snacks that fuel your body and aid recovery (proteins, healthy fats, complex carbohydrates).
Here at Altitude Physical Therapy our therapists can help by doing some of the following:
- Check your movement patterns to spot problems before they cause pain
- Create a safe plan to build strength and flexibility
- Teach you specific exercises for your favorite activities
- Show you proper form to prevent strain
- Help you recover if you do get hurt
We also offer deep tissue laser therapy that can help with preventative care, help with current injury, and help reduce pain if your muscles are sore when getting back into outdoor activities.
Physical therapy focuses on enhancing strength, flexibility, and mobility. Our team here at Altitude Physical Therapy creates custom plans tailored to your unique needs and goals combined with personalized one on one time in each appointment. Don’t let injury stop you from enjoying spring! With a little care and the right help, you can stay active and pain-free all season long!
Call our office today to schedule a spring check-up- your body will thank you!
