Spring Back into Motion and Prevent Overuse Injuries

As flowers bloom and the days get longer, it's natural to want to get outside. Whether you're digging in your garden, hitting the trails, or playing sports, spring brings new energy. But if you were inactive this winter, your body might not be ready for a sudden burst of activity.

What Are Overuse Injuries?

Overuse injuries happen when we do too much, too soon, or too often. These aren't injuries from a fall or sudden twist. Instead, they build up slowly from repeating the same movements over and over.

Common symptoms of overuse injuries include:

• Muscle soreness that doesn't go away
• Painful joints that ache when moving
• Tendons that feel tender to touch
• Swelling that doesn't go down

Why Spring Can Be Risky

After winter, many of us jump back into activities at full speed. Our bodies aren't prepared for this sudden change.

Think about it:

• We've been less active during cold months
• Muscles might be weaker or tighter
• Our stamina isn't what it was last fall

We're excited about the nicer weather and may do too much at once

5 Simple Ways to Prevent Injuries

1. Start Slow: Begin with just 15-30 minutes of your activity. Add a little more time each week - 10% is a good guideline. Your body needs time to adjust!
2. Warm Up Right: Never skip your warm up. Take 5-10 minutes to walk, do gentle stretching, and move your joints before any activity.
3. Mix It Up: Don't do the same activity every day. Trying different things will let you use new muscle groups and give others rest.
4. Listen to Your Body: Pain is a warning sign. If something hurts, stop and rest. A little muscle soreness is normal, but sharp pain isn't.
5. Use Good Tools and Form: For gardening, use tools with padded handles and kneel instead of bending. For sports, make sure your gear fits well and learn proper form.

Your Physical Therapist Can Help

Your PT is your body's best friend when getting active again.

We can:

• Check your movement patterns to spot problems before they cause pain
• Create a safe plan to build strength and flexibility
• Teach you specific exercises for your favorite activities
• Show you proper form to prevent strain
• Help you recover if you do get hurt

Don't let an injury stop you from enjoying spring! With a little care and the right help, you can stay active and pain-free all season long. If yoh are in the Falls Church, Arlington, VA area, call our office today to schedule a spring check-up - your body will thank you!

About The Private Practice Section of the American Physical Therapy Association

Founded in 1956, the Private Practice Section of the American Physical Therapy Association champions the success of physical therapist-owned businesses. Our members are leaders and innovators in the healthcare system. The American Physical Therapy Association (APTA) represents more than 85,000 physical therapists, physical therapist assistants and students of physical therapy nationwide. For more information, please visit www.ppsapta.org.

References:

• Napier C, Willy RW. The Prevention and Treatment of Running Injuries: A State of the Art. Int J Sports Phys Ther. 2021 Aug 1;16(4):968-970. doi: 10.26603/001c.25754. PMID: 34386275; PMCID: PMC8329326.
• Khan, A., Jamil, M. ., Butti, S., Ahmad, I., Ullah, H., Khan, A., & Imtiaz, . (2023). Causes, Precautions and Management of Risk Factors Associated with Sports Injuries: Risk Factors Associated with Sports Injuries . THE THERAPIST (Journal of Therapies &Amp; Rehabilitation Sciences), 4(03), 56–58. https://doi.org/10.54393/tt.v4i03.143
• Dennis van Poppel, Maarten van der Worp, Anouk Slabbekoorn, Sylvia S.P. van den Heuvel, Marienke van Middelkoop, Bart W. Koes, Arianne P. Verhagen, Gwendolyne G.M. ScholtenPeeters,Risk factors for overuse injuries in short- and long-distance running: A systematic review, Journal of Sport and Health Science, Volume 10, Issue 1, 2021, Pages 14-28, ISSN 2095-2546,https://doi.org/10.1016/j.jshs.2020.06.006.
• https://www.choosept.com/guide/physical-therapy-guide-achilles-tendon-injuries-tendinopathy
• https://www.choosept.com/guide/physical-therapy-guide-wrist-tendinitis
• https://www.choosept.com/guide/physical-therapy-guide-posterior-tibial-tendon-dysfunctionacquired-flat-foot-adults
• https://www.choosept.com/guide/physical-therapy-guide-rotator-cuff-tendinitis

Author

Alana Hamilton Alana Hamilton is a physical therapist at Advantage Physical Therapy in Falls Church, Virginia. She is a proud Hokie from Virginia Tech with a major in Biology and a minor in psychology and sociology. Following graduation, she immediately got her doctorate in Physical Therapy from Radford University. She is an avid fan of Pilates, running, and hiking. On the weekends, she can be found hanging out with her family and babies as well as doing Spartan races with her old physical therapy classmates and friends. She is a big believer that during rehabilitation, "Motion is the Lotion" and that staying active is key to remaining healthy.