Spring is here, and it’s time to get moving! Whether you’re tackling yard work, hitting the hiking trails or starting a new workout routine, it’s important to ease in and avoid injury. Without proper preparation, tendonitis, muscle strains and stress fractures can quickly derail your plans.
Listen to Your Body
After months of colder weather, your body needs time to adjust to increased outdoor activity. Slowly ramp up intensity to prevent overuse injuries. Ideally, take two to three days of rest between workouts, then shorten the recovery time as your body adapts. Proper nutrition, hydration and quality sleep are also key to keeping you strong and ready for what’s next.
Time for New Shoes?
Your shoes are one of your most important fitness tools. A good cushioned sole absorbs impact and protects your feet, knees, hips and spine. If your shoes are worn out, have more than 500 miles on them or are more than six months old, it’s time for a replacement pair.
Why Springtime Injuries Happen
Your body and bones are constantly adapting to your activity level and the load you place on them. If you suddenly increase activity, your body struggles to keep up, leading to inflammation and pain in weight-bearing areas like the shins, thighs and feet. Muscles work similarly. They break down and rebuild through a natural healing process, but pushing too hard too soon can cause strains, pulls and overuse injuries. To avoid setbacks, ease into activity and give your bones and muscles time to adjust.
Cross-Training for Better Results
Repeating the same exercise every day increases the risk of overuse injuries and limits progress. Cross-training—mixing up activities—engages different muscle groups, prevents strain on one area and helps you continue improving without hitting a plateau.
Stretching Before and After is Important
Dynamic stretching before activity warms up your muscles, while static stretching after helps with recovery. Try high knees, butt kicks and skips to activate major muscle groups before starting. Afterward, spend 5-10 minutes on static stretching to bring your heart rate down and flush out lactic acid, reducing soreness and speeding up recovery.
Know the Warning Signs
Even with the best preparation, injuries can still happen. If you experience pain, swelling or bruising—especially after a fall or twist—seek medical care. Minor injuries may improve with rest, ice and anti-inflammatory medication, but persistent pain should be evaluated by a doctor.
We’re Here to Help
At Endeavor Health, we want you to stay active and pain-free. If an injury slows you down, our team is ready to help you heal and get back to what you love. Visit us online or call 847-866-7846 to schedule an appointment with one of our physicians.
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