Spring Into Action: How to Prevent Seasonal Injuries with Physical Therapy
- Tina Weaver PT Dip MDT FAAOMPT
- May 9
- 2 min read
At active acadia Physical Therapy, we help people return to activity after a long winter. Follow these six injury prevention tips to enjoy spring while staying strong and pain-free.
As spring arrives and the weather warms up, it’s natural to feel eager to get outside and be active. Whether you're hiking the Jordan Homestead trails in Ellsworth, biking along the Blue Hill coast, tending your garden, or jumping back into your favorite sport, spring is a season of movement—and unfortunately, seasonal injuries.
1. Ease Back Into Activity
If your winter was more sedentary, it’s important not to rush. Sudden increases in activity can lead to common springtime injuries like sprains, muscle strains, or tendonitis. Start slow—shorter walks, lighter yard work, or low-impact sports—and gradually build your strength and stamina.
Pro tip: Our specialized Physical Therapists can create a customized re-entry plan based on your fitness level and goals.
2. Warm Up Properly
Cold, stiff muscles are more prone to injury. Before any physical activity, warm up with 5–10 minutes of light movement. Dynamic stretches—such as walking lunges, leg swings, and arm circles—are great for getting your muscles and joints ready.
3. Stretch After You Exercise
Post-activity stretching helps reduce muscle tightness and soreness. Focus on gentle stretches for your legs, back, and shoulders, holding each one for about 20–30 seconds. Consistent stretching improves flexibility and protects against future injuries.
4. Strengthen Your Core and Lower Body
Strong core, hip, and leg muscles support balance and stability for activities like hiking, raking, or recreational sports. Just 2–3 strength sessions per week can help prevent injury.
5. Listen to Your Body
A little soreness is normal when restarting activities—but sharp or persistent pain is not. If discomfort lasts more than a few days, don’t ignore it. Our Physical Therapists at active acadia Physical Therapy can help identify the root cause and provide targeted treatment before it becomes a bigger issue.
6. Use Proper Gear and Technique
Whether you're running, gardening, or swinging a tennis racket, proper footwear and equipment matter. Physical Therapists can assess your form and recommend adjustments to reduce stress on your joints and muscles.
Book an appointment at active acadia Physical therapy clinic for a personalized exercise.
Easy online booking on our website link below.
