As the days get longer and the weather warms up, many people are eager to get outside and be more active. Whether it’s returning to running, gardening, playing sports, or tackling spring cleaning projects, spring is a time for movement. But with the increase in activity comes a higher risk of injury—especially if you’ve been less active during the winter months.

At PhysioHealth PT, we often see a spike in injuries this time of year. Fortunately, most of them are preventable with a little preparation and awareness. Here are some of the most common springtime injuries and tips for avoiding them:

  1. Ankle Sprains Uneven terrain, new running trails, or a misstep in the yard can easily result in a rolled ankle. Proper footwear, ankle-strengthening exercises, and watching where you step can help.
  2. Plantar Fasciitis Jumping back into activity without proper footwear or gradual conditioning can strain the plantar fascia. Stretching, supportive shoes, and gradual activity increases are key.
  3. Knee Pain (Runner’s Knee, Patellar Tendinitis) Sudden increases in mileage or yard work can aggravate the knees. Incorporating strength and flexibility exercises helps support the joint.
  4. Low Back Strain Yard work, lifting, and cleaning can stress the back if done with poor form. Engage your core, lift with your legs, and take breaks to reduce strain.
  5. Shoulder Strains Activities like throwing, lifting, or raking can stress shoulder muscles. Warming up, maintaining mobility, and using proper mechanics are important.
  6. Tennis Elbow (Lateral Epicondylitis) Not just from tennis—gardening, painting, or using tools repetitively can inflame the elbow. Use ergonomic tools and stretch your forearm regularly.
  7. Achilles Tendinitis A sudden return to running or jumping can irritate the Achilles tendon. Progress slowly, stretch your calves, and don’t ignore early discomfort.
  8. Hip Flexor Strain Frequent in runners or those who sit a lot and suddenly increase activity. Strengthen and stretch your hips to prevent strain.
  9. IT Band Syndrome Common in runners, this causes pain along the outside of the knee. Foam rolling and hip stability work can help manage it.
  10. Overuse Injuries Jumping into high-volume activities too quickly often leads to overuse injuries. Listen to your body, vary your activities, and include rest days.

Stay Ahead of Spring Injuries

Preventing injuries is all about preparation. Start with a good warm-up, ease into activity, and prioritize recovery. If you’ve already picked up a new ache or pain, don’t wait until it gets worse.

At PhysioHealth PT, we specialize in helping people stay active and pain-free through every season. Our team can guide you with customized treatment plans and injury prevention strategies tailored to your goals.

Call us at (781) 859-4189 or request an appointment online to start your spring season strong.