Spring Forward Without Falling Back – Tips for Injury Prevention

Spring is officially here, and it brings more than just blooming flowers and chirping birds. The change in weather combined with more daylight is nature’s invitation to get out of hibernation mode and get more physically active.

Research across diverse countries and populations confirms this seasonal trend: summer is prime time for movement, while winter often leads to a dip in activity. With the opportunity to become more active comes the potential for more injuries, aches and pains. We reached out to the physical therapists at Body Harmony Physical Therapy to learn more about these trends in seasonal activity, common problems and how to prevent them. Here’s what we learned:

Pain and injuries from overuse and over-training become more common in the spring. After being indoors and less active, people try to take full advantage of the daylight and weather. Ramping up activity too quickly is a common cause of injury. Going from the couch to long hikes, bike rides, or even group fitness classes can lead to problems.

Evaluate what you’ve been doing through the winter and build up slowly. For example, if you haven’t been walking at all, try to get out for 15 minutes 3 times this week. Next week, try for 20 minutes. In a few weeks, you’ll be on long strolls enjoying nature without overtaxing your muscles and joints.

Another common reason for spring visits at Body Harmony Physical Therapy are “weekend warrior” injuries. As recreational sports start ramping up for the season, injuries start ramping up too as people who did less through the winter head back to competition without enough preparation.

So before softball season ramps up or you book your weekends solid with tee times, consider your existing fitness routine. Look for areas where you could improve, and areas of your fitness that you’ve neglected. Have you been doing strength training all winter, but ignored your endurance? Did you spend the winter on the treadmill and never stretch? Some adjustments now can save you pain and injury later.

Spring can be a great time to get outside and get more active, but you don’t have to do it alone. Whether you’d like someone to look at your existing routine and help you prepare for more activity, or you’ve already got an ache or pain started and the experts at Body Harmony Physical Therapy can help.

About The Private Practice Section of the American Physical Therapy Association

Founded in 1956, the Private Practice Section of the American Physical Therapy Association champions the success of physical therapist-owned businesses. Our members are leaders and innovators in the healthcare system. The American Physical Therapy Association (APTA) represents more than 85,000 physical therapists, physical therapist assistants and students of physical therapy nationwide. For more information, please visit www.ppsapta.org.