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As the day gets longer and the weather gets warmer, many of us begin to resume exercise outdoors or even feel inspired to begin new exercise routines. Spring is the perfect time to find ways to be more active, but jumping back into activity too quickly can lead to injury. As physical therapists, we love to see our patients “spring back” into exercise safely.
Here are some tips to ease back into exercise and enjoy the season while avoiding injury:
Gradually Increase Volume and Intensity of Exercise⬆️
If you did not have a consistent exercise routine throughout the winter, you are not alone! Begin with low intensity activities like walking, cycling, or bodyweight strengthening exercises that are familiar to you. Increase your time and intensity gradually. We recommend increasing exercise duration by no more than 10% per week to minimize risk of overuse injuries.
Don’t Skip Your Warm-up🙆
Spend at least 5-10 minutes warming up your body prior to exercising. This should include light cardio and dynamic movements such as arm circles, gentle leg swings, and mini squats. If you are running, you should incorporate dynamic movements like high knees and skipping variations. If you will be weight-lifting, you should complete your first set with less weight while focusing on correct form. A proper warm-up prepares your muscles, joints, and nervous system for activity.
Check Your Shoes👟
You may not have had many opportunities throughout this icy winter to put on your walking/running shoes. Make sure your footwear is appropriate and not worn-out, as this can increase your risk of injuries like plantar fasciitis or shin splints. Runners are advised to replace their shoes every 300-500 miles, and walking shoes should be replaced every 3-6 months depending on volume of use.
Listen To Your Body👂
Mild muscular soreness is normal following exercise, especially if you are out of practice. However, sharp pain, swelling, or persistent pain that does not resolve within 72 hours is not expected after exercise. If something does not feel right, listen to your body and do not push through the pain. Paying attention to these warning signs early can help prevent minor issues from becoming major setbacks.
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