Preventing Injuries as You Get Active Outside This Spring
April 8, 2025
A new season is upon us, the weather is warming up, and snow is melting – which means a new set of outdoor activities are calling our names! Whether you’re starting a spring sport, hitting the trails, or enjoying a walk in the park, make sure to move safely so that you can keep participating in the activities you love. With some prep and awareness, you can enjoy an active lifestyle outdoors in the sun, while minimizing the risk of injuries.
This blog will highlight some tips to help you stay injury-free as you get active this spring, and how the experts at Orthopaedic Associates of Duluth can assist you in preventing, minimizing, and treating injuries.
1. Warm Up and Stretch
Before sprinting (literally and figuratively) into any physical activity, take the time to properly warm up your muscles. A good warm-up increases blood flow to your muscles, helping them become more flexible and less prone to injury. Spend about 5 to 10 minutes engaging in light aerobic exercise, such as jogging in place or cycling on a stationary bike, before moving into dynamic stretching. This could include leg swings, arm circles, or lunges. Putting in this time beforehand can significantly reduce the chances of strains, sprains and other injuries.
2. Wear Proper Footwear
The correct, quality footwear is important for preventing injuries. Choose shoes that offer appropriate support, cushioning, and stability for your specific activity. For example, running shoes are designed with necessary cushioning while hiking boots offer ankle support for rugged terrain. Shoes for specific sports like track and baseball will have different traction on the bottom like spikes or cleats. Not investing in the right shoes can increase your risk of sprains, strains, and other foot and ankle injuries.
3. Start Slow and Gradually Increase Intensity
If you’ve been mostly sedentary during the colder months, your muscles and joints will not be conditioned to intense activity. Ease into your routine instead of jumping straight into high-intensity workouts or sports. Begin with lighter activities and gradually increase the duration and intensity as your body adapts. This approach helps avoid overuse injuries such as tendinitis or stress fractures.
4. Cross-Train to Prevent Overuse Injuries
Many springtime activities can place repetitive stress on certain muscle groups. This repetition can lead to overuse injuries like shin splints, stress fractures, and tendonitis. One of the best ways to prevent these types of injuries is by cross-training. Incorporate different forms of exercise into your routine such as swimming, yoga, or strength training so you can work different muscle groups and reduce the repetitive strain on any one part of your body.
5. Stay Hydrated
Proper hydration is key to keep your muscles and joints functioning well during physical activity. Dehydration can lead to muscle cramps, decreased coordination, and an increased risk of injury. Drink water before, during, and after exercise, and consider drinking an electrolyte-replenishing beverage after extended activity to help restore lost minerals.
6. Listen to Your Body
Ignoring your body’s signals can lead to serious injuries. Pay attention to any pain or soreness, and don’t ignore warning signs like joint stiffness, muscle weakness, or swelling. If you experience any of these, it’s important to rest and recover to prevent further damage. If the pain persists, it may be time to consult a medical professional, such as an orthopaedic specialist.
7. Rest and Recovery
Give your body time to recover, allowing your muscles to repair and rebuild. Rest reduces the risk of strain and fatigue-related injuries. Schedule rest days into your workout routine. If you experience persistent pain or discomfort, take a break and consult with a healthcare provider to avoid further injury.
The Role of Sports Medicine in Injury Prevention and Recovery
Even if you take all the precautions, injuries can still happen. When they do, it’s important to seek expert care to ensure an effective recovery – getting you back into the game as quickly and safely as possible.
The Sports Medicine specialists at Orthopaedic Associates of Duluth are dedicated to providing comprehensive care for athletes and active individuals, focusing on both prevention and treatment after injury.
Our Sports Medicine team offers a variety of services, including:
- Injury Prevention Programs
- Diagnostic Imaging and Evaluation
- Physical and Occupational Therapy
- Surgical and Non-Surgical Treatment Options
This spring, enjoy the warmer weather and embrace your active lifestyle safely! If you are experiencing consistent discomfort or injury, reach out to our team at oaduluth.com/contact or call (218) 722-5513 to schedule an appointment.