Spring Into Movement: How to Safely Return to Outdoor Activities After Winter
As the days get longer and temperatures rise, many of us are eager to get back outside for activities like running, hiking, biking, and gardening. However, after a long winter of reduced activity, jumping back in too quickly can lead to injuries. To help you enjoy the season safely, here are some expert tips to ease back into movement and prevent common injuries.
1. Warm Up Before You Go
Cold muscles and joints are more prone to strains and injuries, so a proper warm-up is essential. Before any outdoor activity:
Spend 5–10 minutes doing dynamic stretches like leg swings, arm circles, or light squats.
Take a short walk before running or hiking to gradually increase circulation.
Roll your shoulders and stretch your wrists before gardening to prevent stiffness.
2. Ease Into Running and Biking
If you’ve taken a break from running or cycling, don’t expect to pick up right where you left off last fall. Gradually increase your intensity and duration to avoid overuse injuries.
Start with shorter distances and lower intensity, then gradually increase by 10% per week.
Mix in cross-training activities like swimming or strength training to build endurance and balance.
Listen to your body—pain is a sign to rest and recover.
3. Take Care When Hiking
Spring trails can be muddy and uneven, increasing the risk of slips and falls. Protect yourself with these precautions:
Wear sturdy, supportive shoes with good traction.
Use trekking poles to stabilize yourself on uneven ground.
Stretch your calves and hamstrings before and after your hike to prevent tightness.
4. Protect Your Joints While Gardening
Gardening is great for the mind and body, but repetitive motions and improper posture can lead to pain in the knees, back, and shoulders. Reduce strain with these tips:
Use a cushioned knee pad to protect your knees.
Switch positions frequently to avoid stiffness.
Lift with your legs, not your back, when moving heavy pots or soil.
Take breaks and stretch your hands, wrists, and shoulders to avoid overuse injuries.
5. Stay Hydrated and Listen to Your Body
Warmer weather means your body needs more water to stay hydrated and prevent muscle cramps. Be sure to drink plenty of water before, during, and after your activities. If you experience persistent pain or discomfort, seek professional guidance to prevent further injury.
Need Help Getting Back Into Action?
If you’re dealing with stiffness, pain, or past injuries that make it difficult to return to outdoor activities, physical therapy can help. Our team at Dr. Gary Parker DPT’s offices is here to create a customized plan to keep you moving safely and pain-free this spring.
📍 Call or visit our offices in Greene, Whitney Point, and Sidney to schedule an appointment today!
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