Spring Into Movement: Injury Prevention Tips From Your Favorite Physical Therapists
By: Laura Tallman, PT, DPT, CMTPT, CSCS, CKTP
March is finally here, and if you’re like us at Opal Physical Therapy, you’re more than ready for spring.
After a long Maryland winter filled with cold weather, ice, snow, and more time spent indoors, the arrival of spring brings something we’ve all been waiting for: warmer weather, fresh air, and the chance to get outside and move again.
Whether it's walking, running, gardening, biking, or playing with your kids in the yard, spring naturally inspires us to be more active. But jumping back into activity too quickly after a sedentary winter can increase your risk of muscle strains, joint pain, and overuse injuries.
At Opal Physical Therapy, our goal is to help you stay active, injury-free, and pain-free this spring. Here are some simple tips to help your body transition safely into the new season.
Ease Back Into Activity
One of the most common causes of spring injuries is doing too much, too soon.
After months of reduced activity, muscles and joints need time to adjust.
Start with:
Shorter walks or light jogging
Moderate yard work instead of all-day projects
Gradually increasing workout intensity over several weeks
A good rule of thumb: increase activity by no more than 10% each week.
Always Warm Up First
Your body performs best when muscles are warm and joints are moving.
Before outdoor activities, spend 5–10 minutes warming up with:
Light walking
Gentle dynamic stretching
Shoulder rolls and hip circles
Warming up increases blood flow, improves mobility, and reduces the risk of muscle strains.
Don’t Skip Strength and Mobility
Strong muscles help protect your joints and prevent injuries.
Focus on strengthening:
Core muscles
Hips and glutes
Shoulders
Legs
Even 10–15 minutes of strength exercises a few days per week can make a big difference in injury prevention.
If you’ve experienced pain in the past, targeted physical therapy exercises can help correct imbalances before they become a problem again.
Use Proper Body Mechanics
Spring activities like gardening, yard cleanup, and lifting outdoor equipment can place stress on the back and shoulders.
Protect your body by:
Bending at your knees instead of your back
Keeping items close to your body when lifting
Avoiding twisting while carrying heavy objects
Taking frequent breaks during longer tasks
Small adjustments can prevent common issues like low back pain and shoulder strain.
Listen to Your Body
Soreness can be normal when returning to activity, but pain is your body’s warning signal.
If you notice:
Persistent joint pain
Sharp or worsening discomfort
Swelling or reduced mobility
It may be time to consult a physical therapist before the issue becomes more serious. Early treatment often means faster recovery and fewer limitations.
In conclusion:
Spring is one of the best times of year to get outside and enjoy movement. With a little preparation and smart activity choices, you can stay active while protecting your body from injury.
At Opal Physical Therapy, we help patients across Maryland move better, recover faster, and stay pain-free so they can keep doing the activities they love.
If pain or injury is holding you back this spring, we’re here to help.
Contact us online or call us: 443.906.1510
