After months of cold weather, many people are eager to get outside and be active again. Whether it’s walking, running, biking, or playing sports, spring is the perfect time to shake off winter stiffness. But jumping back into activity too quickly can lead to injuries, especially for those who have been less active in the colder months.

Ease Into Exercise

It’s tempting to pick up right where you left off last fall, but your body may need time to adjust. Start with lower-impact activities like walking or cycling before progressing to higher-intensity workouts. Warming up before activity and cooling down afterward with gentle stretching can help prevent stiffness and strain. If you haven’t been active in a while, consider starting with 10–15 minutes of movement and gradually increasing your duration and intensity.

Protect Your Joints and Muscles

Wearing the right footwear is key to preventing injuries. If your shoes are worn out, it may be time for a new pair with good support. Strengthening the muscles around your joints can also help reduce stress on them. Exercises like squats, lunges, and core work improve stability and reduce injury risk. Pay attention to how your body feels – mild soreness is normal, but sharp or persistent pain could signal a problem that needs attention.

Injury Prevention and Recovery

Overuse injuries, such as tendonitis or stress fractures, are common when people ramp up their activity too quickly. Listen to your body, and don’t push through pain. If you experience swelling, stiffness, or lingering discomfort, take a break and use the R.I.C.E. method (Rest, Ice, Compression, and Elevation) to manage symptoms. If pain persists for more than a few days or interferes with daily activities, it’s time to call your doctor.

Hydrate and Rest

As temperatures rise, staying hydrated is essential. Drink water before, during, and after activity to prevent dehydration and muscle cramps. Nutrition plays a role in recovery as well. Eating a balanced diet with protein, healthy fats, and carbohydrates can help fuel your workouts. Don’t forget to take rest days to allow your muscles and joints to recover, reducing the risk of overuse injuries.

Spring is a great time to enjoy the outdoors and get moving again. By easing back into exercise, protecting your body, and staying hydrated, you can make the most of the season while keeping injuries at bay. If pain or discomfort persists, an orthopaedic specialist can help you develop a safe plan to stay active and healthy.

Terrance Foust, D.O., is a surgeon with UPMC Orthopaedic Care and sees patients at UPMC Cole, 1001 East 2^nd St., Coudersport. To schedule an appointment with Dr. Foust, call 814-274-5320. For more information, visit UPMC.com/OrthoNCPA.