Spring has a way of making you want to move. After months of colder weather and shorter days, you may feel a burst of motivation to get outside and be active again.
Maybe your weekend calendar fills up with pickleball games, bike rides or pickup basketball. Or you might decide this is the year you finally clean up the yard or plant a garden.
It's good to move again, but there’s one problem many people run into every spring. They go from not moving much to doing a lot very quickly. This can lead to aches, strains and injuries.
Health care providers sometimes refer to this as the “too much, too fast” problem. Your body just hasn’t had enough time to adapt.
The good news is that with a few smart habits, you can enjoy the longer days and warm weather while keeping your body safe by picking up a few smart habits.
Why does spring bring more injuries?
Every year, health care providers see more injuries in the spring. After months of less movement, muscles and joints aren’t ready for sudden increases in activity.
“People are more likely to get hurt when they start new activities at a level higher than their bodies can handle or when they ramp up activity too quickly,” said Elizabeth Batterton, MD, a sports medicine physician with Banner - University Medicine. "If the body doesn’t have time to adapt slowly, even simple movements or workouts can cause strains, sprains or overuse injuries."
Activities that often lead to spring injuries
Spring injuries can happen not only during formal workouts but also during everyday seasonal activities.
Common triggers include:
- Long walks or runs after a sedentary winter
- Weekend sports like pickleball, tennis or basketball, hiking and biking after months indoors
- Yard work such as raking, digging or lifting bags of soil
- Gardening that involves kneeling, bending or repetitive motions
“You might spend most of the week sitting at a desk, then play two hours of pickleball or basketball on Saturday,” Dr. Batterton said. “That sudden burst of activity can overwhelm muscles and joints.”
This pattern is called the weekend warrior effect. Without gradual training, intense activity can cause muscle pulls, tendon irritation and knee pain.
Common injuries people notice in spring
When activity increases quickly, certain injuries happen more often. Dr. Batterton said providers often see overuse injuries that happen when tissues get irritated from repeated stress. Some injuries include:
Muscle strains
Muscle strains happen when fibers stretch too far or tear slightly. They often occur in the hamstrings, calves, lower back or shoulders. You may feel sudden pain, tightness or weakness when you move.
Spending long periods performing the same motion, such as shoveling soil or raking leaves, can cause muscle fatigue. When muscles get tired, your form changes and the risk of a muscle strain goes up.
Tendon irritation
Tendons connect muscles to bones. When you repeat the same movement too often or increase intensity too quickly, the tendons can become inflamed.
This can lead to problems like:
- Achilles tendon pain
- Tennis elbow
- Golfer’s elbow
- Shoulder tendonitis
These injuries usually cause aching pain that worsens with activity.
Knee pain
Your knees absorb a lot of impact when you walk, run or climb stairs. If you suddenly increase your activity level, the joints might become irritated. People often experience pain around the kneecap or along the inside of the knee.
Stress reactions
Bones adapt to exercise but sudden increases in impact activity can cause tiny cracks called stress fractures.
Lower back pain
Spring yard work often triggers back pain. Activities like raking, digging and lifting bags of soil involve bending and twisting. If your back muscles aren't conditioned for these motions, soreness or strains can occur.
How age and fitness level affect injury risk
Your body’s ability to recover changes as you age.
“As we get older, our healing response and reaction to injury may not be as strong as when we were younger,” Dr. Batterton said. "It can take longer to recover from injuries or muscle soreness.”
Older adults might also have joint problems.
“We also face higher risks of age-related conditions like osteoarthritis or tendinopathies, which can get worse when starting a new exercise routine," she added.
This doesn’t mean you should stop exercising. It just means you need to pace yourself more carefully.
Simple ways to ramp up activity and prevent injuries
Dr. Batterton shared a few simple habits to help you stay active while protecting your body.
Increase activity gradually
One common rule is the 10% rule. Start with short sessions and gradually increase them over several weeks.
“For example, if you begin a running program, increase your mileage by about 10% each week,” Dr. Batterton said. “If you feel soreness or pain, slow down your progress. Some people find that a run-walk program helps their bodies build endurance.”
Warm up first
Cold muscles are prone to injury. Before you start walking, playing sports or doing yard work, spend five to ten minutes warming up. Gentle movements can increase blood flow and loosen stiff muscles.
Try:
- Arm circles
- Leg swings
- Dynamic stretching
Take rest days
Your body repairs and becomes stronger while you rest. If you exercise or do physical work every day without recovery time, fatigue builds up. This can increase the risk of getting hurt. Make sure to plan at least one or two lighter days each week.
Cross train
Doing the same movement over and over can hurt certain muscles and joints. Change your routine to work different muscle groups.
Stay hydrated and fuel your body
You also need to hydrate and fuel your body appropriately so it can rest, recover and repair. When you increase activity, your muscles need more fluids and nutrients to work properly.
If you don't get enough water, your muscles can get tired faster, which can cause cramps, strains and poor movement patterns. Simple habits can help:
- Drink water before, during and after exercise
- Eat balanced meals with protein, healthy fats and carbohydrates
- Have a small snack before longer workouts or yard work
- Refuel with protein and carbohydrates after exercise
Don’t forget strength and flexibility
Walking and outdoor activities are good for your health. Your body also needs strength and flexibility exercises. Strong muscles help support your joints and improve balance. This can help prevent injuries.
Try adding exercises like:
- Bodyweight squats
- Lunges
- Core exercises
- Resistance band workouts
“When you lift weights, start with your body weight and then add more weight as you get stronger," Dr. Batterton said. “It takes about six weeks to build muscle but it only takes two weeks to lose that progress.”
Wear supportive footwear
Spring often means pulling out last year’s sneakers or athletic shoes. Worn-out shoes can cause foot, knee and back pain because they lose support and cushioning over time.
If your shoes show signs of wear, like flattened soles or uneven tread, it might be time to replace them.
When to see a sports medicine provider
Sometimes soreness gets better with rest and time. But you should see a health care provider if certain symptoms appear.
“If anti-inflammatory medicines, Tylenol and rest do not resolve the pain after a few days to two weeks, you need to get checked,” Dr. Batterton said.
Seek care sooner if you:
- Significant swelling
- Severe pain
- Difficulty putting weight on a leg or foot
“If there is a sudden injury with swelling or bruising, a provider should evaluate it sooner rather than later,” Dr. Batterton said.
Takeaway
Spring is a great time to get moving again. But if you do too much too quickly, injuries can slow you down.
Start slow and increase your activity gradually. Listen to your body and rest when needed so your muscles can heal. If you feel pain, make an appointment with your provider or a Banner Health sports medicine specialist.
