Spring Activity Readiness: How to Prevent Injuries When Getting Back Outside

Spring is finally here! The warmer weather means it's time to get back outside—whether that’s hiking, running, gardening, biking, or playing sports. But after a long winter, jumping into activity too quickly can lead to aches, pains, and even injuries.

At Live Well Active Therapy, we see it all the time—knee pain from sudden runs, back strains from yard work, or foot pain from walking too much too soon. The good news? You can prevent these injuries with just a few simple steps.

Let’s dive into how you can prepare your body for spring activities, stay injury-free, and enjoy the season pain-free!

Why Spring Injuries Happen

If you’ve been less active during the colder months, your muscles, joints, and balance may not be ready for sudden, high-impact movements. Think of it like a car that’s been sitting all winter—you wouldn’t take it on a long road trip without first checking the tires or oil.

Your body works the same way—it needs a proper warm-up and gradual progression to prevent injury and keep moving safely.

Common Spring Injuries & How to Avoid Them

Here are some of the most common injuries we see in spring, plus tips to keep them from slowing you down:

✅ Foot & Heel Pain (Plantar Fasciitis)

Caused by too much walking or running too soon.

Prevention Tip: Ease into longer walks or runs, wear supportive shoes, and stretch your calves & foot arches.

✅ Knee Pain & Tendonitis

Often from overuse or weak supporting muscles.

Prevention Tip: Strengthen your hips & core to take pressure off your knees.

✅ Low Back Strain from Gardening & Yard Work

Comes from prolonged bending or improper lifting.

Prevention Tip: Use good posture, switch positions often, and engage your core.

✅ Shoulder & Elbow Pain (From Racket Sports or Yard Work)

Already Feeling Stiff or Sore? Here’s When to Get Help

If you’re already dealing with aches, stiffness, or an old injury flaring up, don’t wait until it gets worse. Many minor injuries can turn into chronic pain or long-term issues if left untreated.

That’s where we come in! At Live Well Active Therapy, we offer:

✔️ Manual Therapy – To release tension and improve mobility.

✔️ Personalized Exercise Plans – To strengthen weak areas and prevent future injuries.

✔️ Expert Injury Assessment – To identify potential risks and correct movement imbalances.

Get Ready for Spring with Confidence!

Spring should be a time for fun, movement, and enjoying the outdoors—not injury recovery. By taking a few extra steps now, you can stay active without pain or setbacks.

💬 What activity are you most excited to get back to this spring? Drop a comment below—we’d love to hear! And if you need help getting your body ready, book an assessment with us today.

Here’s to a pain-free, active, and enjoyable spring! 🌿🏃‍♂️🚴‍♀️