Spring Back into Motion: Preventing Overuse Injuries
As flowers start to bloom and the days get longer, it's natural to want to get outside. Whether you're digging in your garden, hitting the trails, or playing sports, spring brings new energy.
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 happen when we do too much, too soon, or too often. These aren't injuries from a fall or sudden twist. Instead, they build up slowly from repeating the same movements or positions over and over.
Common symptoms of overuse injuries include:
Muscle soreness that doesn't go away
Painful joints that ache when moving
Tendons that feel tender to touch
Swelling that doesn't go down
Why Spring Can Be Risky
After winter, many of us jump back into activities at full speed. Our bodies aren't prepared for this sudden change. Think about it:
❄️ We've been less active during cold months
💪 Muscles might be weaker or tighter
🏃🏼♀️ Our stamina isn't what it was last fall
😎 We're excited about the nicer weather and may do too much at once
5 Simple Ways to Prevent Injuries
Start Slow - Begin with just 15-30 minutes of your activity.
Add a little more time each week - 10% is a good guideline. Your body needs time to adjust!
2. Warm Up Right - Never skip your warm up.
Take 5-10 minutes to walk, do gentle stretching, and move your joints before any activ
3. Mix It Up - Don't do the same activity every day or all day long.
Trying different things will let you use new muscle groups and give others rest.
4. Listen to Your Body - Pain is a warning sign.
If something hurts, stop and rest or change position. A little muscle soreness is normal, but sharp pain isn't.
5. Use Good Tools and Form - For gardening, use tools with padded handles and kneel instead of bending. For sports, make sure your gear fits well and learn proper form.
Your Physical Therapist Can Help
Your PT is your body's best friend when getting active again. We can:
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
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.
Call PWR Physical Therapy today and ask about our Spring Back Into Motion Package. Call us att 715-204-4170.