Spring injury prevention tips.
The days are warmer, the jacarandas are blooming, and it’s the perfect time to get outside and enjoy everything spring has to offer!
Whether you plan to head out for a long walk, spend the weekend in the garden or enjoy a game of your favourite sport, your body might need a little time to catch up if you’ve been less active during the cooler months. Diving into too much activity too quickly can lead to pain or injuries.
Why Do Injuries Often Occur in Spring?
With more time spent outdoors and more activities packed into our days, we often see people experiencing:
- Back pain: After prolonged bending, lifting and twisting during gardening or spring cleaning.
- Knee pain: When returning to running, climbing hills or playing sports.
Shoulder pain: With repetitive painting, lifting or other overhead activities. - Muscle strains: After recommencing levels of exercise intensity to which your body is not accustomed.
- Tendon pain: A sudden increase in running, jumping or activity can irritate the Patellar or Achilles tendons.
Reduce your likelihood of injury and enjoy spring with the following tips:
1. Take It Easy At First
We get it! When the weather is beautiful, it’s tempting to make the most of it by jumping straight back into your favourite activities.
But if you have been less active during winter, your muscles, tendons and joints need time to adjust to new amounts of loading. Start with shorter sessions and gradually increase the duration or intensity according to how your body responds.
2. Warm Up
A short but targeted warm-up is important for increasing joint mobility, muscle activation and blood circulation. This can go a long way in preventing injuries.
Try five minutes of brisk walking, marching on the spot, gentle squats or easy arm movements before activity.
3. Look After Your Back
Warmer weather means the garden needs more attention, but spending hours bending, kneeling and lifting during gardening can leave your back feeling sore the next day.
Here are a few tips:
- Take regular breaks instead of spending hours in one position.
- Alternate between tasks to avoid repeating the same movements.
- Use a kneeling pad or gardening stool.
- Keep heavy items close to your body when lifting.
4. Get Stronger
Building strength and mobility can prepare your body for the demands of everyday life and sport. The best exercises for you will depend on your goals, current fitness level and existing injuries.
Not sure where to start? A physiotherapist can assess current injuries and potential risks, and help you set goals that you can achieve safely.
Move Well This Spring
Spring is all about fresh starts and getting outdoors. Remember: start slow, build up gradually, and give your body enough time to adapt.
The Physiotherapists at The Body Refinery, in New Farm, can get you ready for a healthy and active spring!
Book your initial or private session today through our App or by calling the New Farm studio on 3358 3915.
Written by Physiotherapist Meng.
