Springing into Action

Looks like Spring has finally arrived! As the weather is getting warmer, a lot of people want to start a new exercise routine or get back to something they have done before.

Be careful! Injuries are extremely common during this time of year.

Here are some important tips to start/return to spring activities and minimize injury:

[1] When starting something new…

If you are trying something new, make sure you do it within reason! For example, if you are starting running, doing it 5 days a week is definitely too much. Try giving at least a day or two in between to rest your body and allow healing. Do this for at least 2 weeks before increasing your activity level. By easing yourself into the action, you have a lower chance sustaining an injury.

[2] When returning to an activity…

“I was able to do ____insert activity here_____ last spring/summer 5 times a week without any problems”. If you have not been doing an activity all winter, do not judge based on your performance last year. It only takes muscles 2 weeks to start shrinking and to get weaker so ease yourself back into your activity. Conversely, it takes roughly 2 weeks to start building muscle again so start gently and let your body build up the necessary muscles to do your activity.

[3] On injury prevention…

Unfortunately, not all injuries can be prevented but you can take steps to minimize injury. No matter what physical activity you are interested in (ie running, gardening, tennis, etc.) there are physical demands needed on your body. You can talk to a Physiotherapist or Personal Trainer to develop a personalized resistance training program that will strengthen the muscles needed for your activity. Doing these exercises as prescribed can help minimized potential acute traumatic or repetitive stress injuries.

Feel free to ask us any questions you may have about springing back into action!

Your Friendly Neighbourhood Physio,
Manni Wong (@ptmanni)