After months of cold weather, many people are eager to get outside and be active again. Whether it’s walking, running, biking, or playing sports, spring is the perfect time to shake off winter stiffness. But jumping back into activity too quickly can lead to injuries, especially for those who have been less active in the colder months.
Ease Into Exercise
It’s tempting to pick up right where you left off last fall, but your body needs time to adjust. Start with lower intensity activities and gradually increase your conditioning with things like walking or cycling before progressing to higher-intensity workouts. Warming up before activity and cooling down afterward with gentle stretching can help prevent injuries and improve recovery. If you haven’t been active in a while, consider starting with 10-15 minutes of movement and gradually increasing your duration and intensity. Long-term consistency results in the best fitness results and the best way to achieve this is to avoid serious injury.
Protect Your Joints and Muscles
Strengthening the muscles around your joints can help reduce stress on them. Exercises like squats, lunges, and core work improve stability and reduce injury risk. Pay attention to how your body feels — mild soreness is normal, but sharp or persistent pain could signal a problem that needs attention. If your shoes are worn out, it may be time for a new pair with good support. Appropriate footwear can also help reduce injury risk.
Hydration, Nutrition, and Rest
As temperatures rise, staying hydrated is essential. Drink water before, during, and after activity to prevent dehydration and muscle cramps. Nutrition plays a role in recovery as well. Eating a balanced diet with protein, healthy fats, and carbohydrates can help fuel your workouts. It’s also important to remember that your nutrition plays a larger role in weight management than exercise. Trying to “outwork” a poor diet can lead to injuries as you try to push your body more than it is prepared for. Ease back into exercise and don’t forget to take rest days to allow your muscles and joints to recover, reducing the risk of overuse injuries.
Injury Prevention and Recovery
Overuse injuries, such as tendonitis or stress fractures, are common when people ramp up their activity too quickly. Listen to your body, and don’t push through pain. If you experience swelling, stiffness, or lingering discomfort, take a break and use the R.I.C.E. method (Rest, Ice, Compression, and Elevation) to manage symptoms. If pain persists for more than a few days or interferes with daily activities, seeking Orthopaedic consultation can help get you back on track safely and quickly.
Spring is a great time to enjoy the outdoors and get moving again. By easing back into exercise, protecting your body, staying hydrated and being mindful of your nutrition and recovery, you can make the most of the season while keeping injuries at bay. If pain or discomfort persists, do not hesitate to reach out to your UPMC Orthopaedic Care provider to help get you back on track.
by John M. Kunkel, D.O.
UPMC Orthopaedic Care
John Kunkel, D.O., is a sports medicine orthopaedic surgeon with UPMC Orthopaedic Care and sees patients at 1705 Warren Ave., Williamsport, and 9 Water St., Wellsboro. For more information about UPMC Orthopaedic Care and Sports Medicine services in North Central Pa., visit UPMC.com/OrthoNCPA or call 570-321-2020.
