02/03/2025
🌸 Spring into Movement: Avoid Injuries as You Get Active Again! 🌿
What a beautiful weekend of Sun - has spring arrived?
Many of us are eager to shake off the winter blues and get moving—whether it's running, cycling, gardening, or hitting the gym with renewed motivation. But for those with months of reduced activity, your body might not be ready to jump straight back in at full throttle.
Here’s how to prevent injuries, build strength, and make the most of your springtime activities.
🔥 1. Warm Up Like You Mean It
Jumping into intense activity without a proper warm-up is a recipe for strains and sprains. A good warm-up should include dynamic movements, such as:
✅ Leg swings – Loosen up hips and hamstrings
✅ Arm circles – Mobilise the shoulders
✅ Squats & lunges – Activate key muscle groups
✅ Light jogging or skipping – Increase blood flow
This prepares your muscles, joints, and nervous system for action—reducing injury risk and improving performance.
💪 2. Strength Before Speed
If you’re returning to running, cycling, or sport, your muscles, tendons, and joints need time to adapt. Ramping up training too quickly can lead to Achilles issues, shin splints, or knee pain.
🔹 Focus on strength & stability alongside your activity:
🏋️♂️ Dead hangs & grip work – Great for climbers & lifters
🦵 Calf raises & single-leg balance – Key for runners
🏌️♀️ Core & rotational exercises – Vital for golfers & gardeners
Gradually increase intensity by 10% per week to give your body time to adapt!
🏡 3. Gardening? Watch Your Back!
Spring gardening is a hidden workout, often leading to back pain, knee discomfort, or sore shoulders.
🌱 Prevent pain with these simple tricks:
✔️ Use a kneeling pad – Reduces knee strain
✔️ Engage your legs when lifting – Avoid back strain
✔️ Take breaks & stretch – Don’t overdo it in one go!
Try the Cat-Cow stretch or Child’s Pose after gardening to keep your spine happy!
🏃♀️ 4. Listen to Your Body (and Don’t Ignore Niggles)
That tight calf, sore knee, or stiff lower back might seem minor now, but it can become a bigger problem if left unchecked.
🔴 Common signs that need attention:
⚡ Pain that lingers after rest
⚡ Swelling or stiffness that won’t go away
⚡ Aches that return every time you exercise
If you’re dealing with discomfort, early intervention is key. At Stafford Physio Pain Relief and Sports Injury Clinic, we can assess, treat, and help you stay active without pain holding you back.
🌞 Get Spring-Ready with Us!
Whether you need help recovering from an injury, improving your movement, or getting stronger for the season ahead, we’ve got you covered.
📅 Book an appointment today and let’s keep you moving pain-free this spring!
