03/18/2026
Spring is almost here, and many of us are ready to get moving again!🌷
Whether it’s walking more, hitting the trails, or starting to play more outdoor sports, the change in season brings a burst of motivation. But sudden increases in activity can lead to tendon pain, also known as tendinopathy.
Tendons are strong, but they adapt slowly. They don’t usually hurt because you’re “doing too much”, they hurt because you’re doing too much too quickly.
For example: someone who walked 8,000 steps a day all winter can go to 9,000 steps with ease, but someone who only walked 1,000 steps may get pain jumping suddenly to 8,000.
Luckily we’ve got some physio-approved tips for returning to activity this season to prevent injury⬇️
�🌸Start where you are – don’t try to jump back to last fall’s routine immediately. �🌸Increase gradually – 10–15% more activity per week is recommended.�🌸Small steps matter – even moderate activity can feel like a big jump after the winter, so take it slow!�🌸Listen to your body – morning stiffness or joint pain is a signal to slow down.�🌸Protect sensitive tendons – Achilles and knees are sensitive to repeated stress from walking, running, or stairs, so give them extra attention when warming-up and stretching prior to activity.
Take it slow, stay consistent, and enjoy a spring full of movement without the setbacks! đź’Ş
