As the days get longer and temperatures rise, many of us feel inspired to shake off winter sluggishness and get back into an active routine. Whether you’re returning to running, cycling, or hitting the gym, spring is the perfect time to reset your fitness goals. However, a sudden increase in activity can put you at risk of injury.
If you’re getting back into exercise this spring, taking a mindful approach can help you avoid setbacks. Here are some key strategies to increase activity safely and prevent common injuries.
Start Slowly & Progress Gradually
One of the biggest mistakes people make when returning to exercise is doing too much, too soon. After months of reduced activity, your muscles, joints, and tendons need time to adapt.
- Follow the 10% rule: Increase your workout duration, intensity, or mileage by no more than 10% per week.
- Prioritise consistency over intensity: Focus on building a habit before pushing yourself too hard.
- Listen to your body: A little soreness is normal, but sharp pain or excessive fatigue may indicate you need more recovery time.
Warm Up Properly
A good warm-up prepares your muscles, improves circulation, and reduces injury risk. Instead of jumping straight into your workout, take 5-10 minutes for dynamic movements.
Try:
Leg swings & arm circles – Mobilise your joints and activate key muscles.
Bodyweight exercises – Squats, lunges, and push-ups help engage your muscles.
Light cardio – A brisk walk or gentle jog gets your heart rate up.
Strengthen Key Muscles to Prevent Injury
Weak muscles and imbalances can lead to strain, especially if you’re increasing activity levels. Incorporating strength training into your routine can help prevent common injuries like runner’s knee, lower back pain, and tendonitis.
- Focus on core strength: A strong core supports proper posture and movement.
- Work on stabilising muscles: Strengthen glutes, hamstrings, and shoulders to prevent strain.
- Use resistance training: Bodyweight exercises, resistance bands, or weights can improve strength and endurance.
Stretch & Cool Down After Exercise
Many people skip post-workout stretching, but it’s essential for flexibility and recovery. After your workout, spend at least 5-10 minutes stretching key muscle groups.
Best post-workout stretches:
- Hip flexor stretch – Helps with running and cycling recovery.
- Hamstring & calf stretch – Reduces tightness and improves mobility.
- Shoulder & chest opener – Great if you’re doing upper body workouts.
Stay Hydrated & Fuel Your Body
Hydration plays a key role in muscle recovery, joint lubrication, and overall performance. Dehydration can lead to cramps, fatigue, and increased injury risk.
- Drink water throughout the day – Especially before, during, and after exercise.
- Replenish electrolytes – If you’re sweating a lot, consider coconut water or an electrolyte drink.
- Eat for recovery – Include protein and healthy carbs in post-workout meals to support muscle repair.
Choose the Right Footwear & Gear
Wearing old or improper shoes can contribute to injuries like shin splints or plantar fasciitis. If you’re running or doing high-impact activities, make sure your shoes provide proper support.
- Replace worn-out shoes – Running shoes should be replaced every 300-500 miles.
- Use activity-specific footwear – Different workouts require different types of support.
- Check your form & posture – Poor movement patterns can lead to unnecessary strain.
Take Rest Days & Prioritise Recovery
Rest and recovery are just as important as your workouts. Overtraining can lead to fatigue, decreased performance, and increased injury risk.
- Schedule rest days – Aim for at least one or two recovery days per week.
- Try active recovery – Light activities like walking, yoga, or swimming can help with circulation and muscle recovery.
- Consider massage or foam rolling – Techniques like sports massage or lymphatic massage can reduce muscle tension and improve flexibility.
Pay Attention to Early Warning Signs
Ignoring minor aches and pains can lead to bigger problems. If you experience persistent pain, swelling, or discomfort, it’s best to address it early.
Common injury warning signs:
- Sharp or stabbing pain
- Swelling or bruising that doesn’t go away
- Pain that worsens with activity
- Reduced range of motion
If you notice any of these signs, consider consulting a sports therapist or injury specialist before the issue worsens.
Final Thoughts: Train Smart This Spring
Spring training is a great way to re-energise your fitness routine, but smart training is key to staying injury-free. By easing back into exercise, strengthening key muscles, and listening to your body, you can make progress without setbacks.
If you’re dealing with tightness, pain, or need expert advice on injury prevention, our Neuromuscular & Sports Injury Clinic is here to help. Whether it’s targeted massage therapy, rehabilitation, or movement assessments, we can support your spring training journey.