Sure, it may be difficult to see beyond the rain that has been drenching Maryland and a good portion of the East Coast lately, but one fact still remains true: warm weather is here and more is on the way! While the regular rainfall may seem to be a setback for those of you who have been eager to embrace the spring, our Hyattsville physical therapists recommend getting overcoming the weather. Get outside any opportunity you can—whether it’s wet or dry out—and keep active now in preparation for the warmer months ahead. Doing so in early spring will improve your overall health and also reduce your risk for injury down the line.

Running, biking, golf, tennis and baseball are a few popular options that many are sure to pick back up now that the warmer weather will allow them. Others may enjoy rollerblading, kayaking, wakeboarding or hiking. All these outdoor activities are beneficial for your health and are strongly encouraged, but we recommend that you take your time while doing them. Potential problems tend to arise when people train too hard or too intensely for too long, or when jumping back into activities too quickly, and this can lead to a number of injuries.

Overuse injuries, which occur when muscles, joints and other body parts are overworked without enough time for recovery, 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. Unfortunately, even if you’ve been exercising in the gym or elsewhere with a modified routine over the winter, switching to outdoor activities will engage your muscles and joints in ways that they may not be ready for. As a result, they can be more vulnerable to a number of different injuries.

Tips from our Hyattsville physical therapists to avoid an overuse injury

Common overuse injuries this time of year depend on the sport or activity, and include runner’s knee, plantar fasciitis, low back pain, tennis elbow and rotator cuff tendinitis. But 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 exercise routine again this spring:

• Start out slowly: this is the most vital point to keep in mind; avoid all-out efforts and gradually increase your intensity until you build a solid base
• Aim to get about 150 minutes of moderate-intensity activity (like brisk walking) or 75 minutes of vigorous-intensity activity (jogging) each week
• Ensure that your shoes and other equipment is up to date and not worn out, and replace them accordingly if need be
• Stretch, especially the major muscle groups in your back, arms and legs, before and after any exercise, for about 20 minutes total
• 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
• Try exercising around the same time every day and make it a part of your routine
• Vary your workouts with some cross-training options like weight training, hiking or a boot camp to limit the stress on specific muscle groups

It’s also important to keep in mind that “getting active” does not necessarily have to include a specific sport or exercise. Gardening, painting the house, walking the dog and even parking in the back of the parking lot are all small ways to increase your physical activity levels and improve your overall health. So please do keep these tips in mind as you make your way through spring, and if you develop any pain or have any other questions, our Hyattsville physical therapists are here to help. Call CAM Physical Therapy and Wellness Services at 301-853-0093 to schedule an appointment in our Laurel, Glenn Dale/Bowie or Hyattsville, MD office, or click here for more information on springtime exercise.