Spring is just about in full bloom now, and after the winter we’ve had, the warmer temperatures are sure to send people outdoors en masse to enjoy the weather and pick back up all the activities that were put on hold for the past few months.

Running, biking, golf, tennis and baseball are all popular options that many are sure to resume now that the warmer weather will allow them.  While all outdoor activities are beneficial for your health and are strongly encouraged, CAM Physical Therapy and Wellness Services LLC recommends you take your time and don’t jump back into your routine too quickly, or you may run the risk of an overuse injury.

Overuse injuries, which occur due to repeated motions when the demand on the muscle or bone is greater than it can absorb, are especially common this time of year.  The main problem is that many people are eager to pick up their training or activities right where they left off at the end of last season.  Unfortunately, even if you’ve been exercising in the gym with a modified routine over the colder months, switching to outdoor activities will engage your muscles and joints in ways that they may not be ready for, and this can lead to injury.

Common overuse injuries this time of year include runner’s knee, plantar fasciitis, low back pain, tennis elbow and rotator cuff tendinitis, and can vary by sport/activity.  It’s important to be aware that many of these injuries can be prevented if some basic precautionary measures are taken as you start your routine again this spring:

• Start out slowly: this is the most vital point to keep in mind; avoid all out efforts and gradually increase intensity until you build a solid base
• Stretch, especially the major muscle groups in your back, arms and legs, before and after any exercise, for about 20 minutes total
• Ensure you’re using shoes and other equipment that’s not worn out and up-to-date, and replace them accordingly if need be
• Hydrate sufficiently before, during and after exercising
• Don’t exercise with any lingering pain beyond minor aches or soreness; this can be a signal of the onset of a more severe injury
• Vary workouts with some cross-training options like weight training, hiking or a boot camp to limit the stress on specific muscle groups
• Follow a training program and keep track of your adherence and progress
• Strength training routines may also be helpful to re-build the muscles that haven’t been used over the past few months.

If you’re excited about the onset of spring and can’t wait to get active with more activities outdoors but don’t want to find yourself limited by an injury, CAM can help guide you through this transitional process and ease you back into your exercise regimen.  Visit us at any of our three locations in Laurel, Hyattsville or Glenn Dale/Bowie, MD or call (301) 853-0093 for more information or to schedule an appointment.

For more information on how to get active but prevent an overuse injury this spring, click here.