As flowers bloom and the days get longer, it's natural to want to spend more time outside. Spring brings new energy and more people find themselves working in the garden, hitting the trails, or playing sports. But if you were inactive this winter, your body might not be ready for a sudden burst of activity.
What Are Overuse Injuries?
Overuse injuries occur when people push their bodies too hard, too soon, or too often. Overuse injuries gradually develop from repetitive movements, rather than from a sudden fall or twist. Common symptoms of overuse injuries include:
muscle soreness that doesn't go away
joints that ache when moving
tissues that feel tender to touch
swelling that doesn't decrease
Why Spring Can Be Risky
As winter ends, many people jump back into activities at full speed, but their bodies aren’t ready for the sudden shift. Think about it:
They may have been less active during cold months
Their muscles might be weaker or more tense
Their stamina may have diminished since last fall
Their excitement about the nice weather may contribute to too much activity at once
5 Simple Ways to Help Prevent Injuries
Start Slow. If just getting back into activity, begin with 15-30 minutes and then gradually increase activity by 10% each week. Bodies need time to adjust!
Warm Up. Never skip the warm-up. Take 5-10 minutes to walk and perform gentle movements before any activity.
Mix It Up. Don't do the same activity every day. Different movements engage different muscle groups, giving muscles time to recover.
Listen to Your Body. Pain is a warning sign. If something hurts, stop and rest. A little muscles soreness is normal, but sharp pain isn't.
Use Proper Form and Equipment. Using optimal body mechanics helps prevent injury. For gardening, try kneeling instead of bending and use tools with padded handles. For sports, learn proper form and ensure your gear is properly fitted.
Physical Therapy Can Help
A physical therapist may be your body's best friend when increasing physical activity. Physical therapists can:
assess movement patterns and identify problems before injuries occur
create a safe plan to improve strength and flexibility
prescribe specific exercises for your favorite activities
teach optimal body mechanics to prevent strain
help you recover if pain does occur
Don't let an injury stop you from enjoying spring! With a little care and the right help, you can stay active and pain-free all season long.
References
Research
Napier C, Willy RW. The Prevention and Treatment of Running Injuries: A State of the Art. Int J Sports Phys Ther. 2021 Aug 1;16(4):968-970. doi: 10.26603/001c.25754. PMID: 34386275; PMCID: PMC8329326.
Khan, A., Jamil, M. ., Butti, S., Ahmad, I., Ullah, H., Khan, A., & Imtiaz, . (2023). Causes, Precautions and Management of Risk Factors Associated with Sports Injuries: Risk Factors Associated with Sports Injuries . THE THERAPIST (Journal of Therapies &Amp; Rehabilitation Sciences), 4(03), 56–58. https://doi.org/10.54393/tt.v4i03.143.
Dennis van Poppel, Maarten van der Worp, Anouk Slabbekoorn, Sylvia S.P. van den Heuvel, Marienke van Middelkoop, Bart W. Koes, Arianne P. Verhagen, Gwendolyne G.M. Scholten-Peeters,Risk factors for overuse injuries in short- and long-distance running: A systematic review, Journal of Sport and Health Science, Volume 10, Issue 1, 2021, Pages 14-28, ISSN 2095-2546,https://doi.org/10.1016/j.jshs.2020.06.006.