March 19, 2024
When the weather warms up, you may be looking forward to heading outside for some fresh air and exercise.
That’s a great move for your physical—and even mental—health, especially if you can avoid injuries that could sideline the fun.
There are a few reasons spring could be a season that puts us at an increased risk of injury. If you live in a cold-winter climate, you might have been streaming TV on cold and dark winter evenings instead of being more active.
Now more daylight and warmer temperatures are tempting you to jump on a bike or go for a run. Your body needs to adjust to this change in activity level.
Getting back out there
You also might be excited to try something new, like pickleball, currently the fastest-growing sport in the United States. Pickleball is easy to learn and is an extremely social low-impact exercise. But even this activity carries a risk of injury. Chronic or acute injuries are not uncommon, especially among players in their mid-30s to 50s who are just starting the game, according to experts at Northwestern University.
But let’s not pick on pickleball. Almost any activity carries some risk of:
- Chronic injuries, which usually result in from overuse in a body area and develop over time, including tendinitis of the elbow (“tennis elbow”) or rotator cuff; bursitis; knee and shoulder arthritis; and back pain
- Acute injuries, which happen suddenly and can be more severe, including bone fractures; tendon tears and ruptures; knee ligament and meniscus tears; ankle and wrist sprains; calf, Achilles and hamstring strains; and rotator cuff strains
And while some minor aches and pains are inevitable when you are active, that mantra of “no-pain-no-gain” isn’t very useful for most people.
5 tips to more safely enjoy spring activities
1 Start slowly
Don’t run out for a mile sprint on the first sunny day. Create a plan to steadily increase the time and intensity of your workout or activity. Not sure where to start? The Cleveland Clinic suggests a 7-minute workout that covers all the bases, no fancy equipment required. If you are starting a new sport, like pickleball, consider taking lessons to reduce your risk of injury.
2 Stretch
Make it part of your routine before and after any activity. According to the Arthritis Foundation, dynamic stretching can increase flexibility, help you warm up and protect you from injury before you work out. Try five repetitions of arm circles, arm swings for the upper body, high stepping, and lunges for the lower body.
3 Check your equipment
Shoes are the most crucial piece of equipment for any activity, so be sure yours are comfortable and fit well. If you experience foot discomfort, try affordable orthopedic inserts. If you are biking, make sure your helmet fits tightly.
4 Be aware of your surroundings
Getting outdoors might mean experiencing different terrains. Be aware of loose gravel or changes in pavement level when biking, running, walking, or hiking to avoid falls. Pay attention to changing weather, too, including temperature swings and stormy conditions.
5 Hydrate
Drink plenty of water—up to 64 ounces or more depending on your activity level. Watch for symptoms of dehydration, such as headache, dizziness, or fatigue.
If You Get Hurt
Don’t wait if you have a true medical emergency. If you hear a pop or crack or can’t walk, for example, you’ll want to get that injury checked out right away.
But for many injuries, doctors often recommend the RICE method: rest, ice, compression and elevation. Use ice for about 15-20 minutes at a time every few hours for the first day or two after an injury. Compression means wrapping the injury. To elevate, raise the affected area above the level of the heart to reduce swelling.
If you’re still in significant pain or haven’t seen any improvement, talk to your healthcare provider so you can get the best treatment and a speedier return to spring athletic activities.
Thank you