Spring Into Action: Common Spring Injuries and How to Prevent Them

As the weather warms up and we head outdoors, many of us are eager to jump back into activities like running, biking, hiking, gardening, and sports. But after months of winter inactivity, our bodies may not be as ready as we think. Without proper preparation, sudden increases in activity can lead to injuries that put a damper on spring fun. Let’s take a look at some of the most common spring injuries and how you can prevent them.

1. Sprains and Strains

What They Are: Sprains occur when ligaments (the tissues connecting bones) are overstretched or torn, often from sudden movements or falls. Strains, on the other hand, involve overstretched or torn muscles or tendons.

How to Prevent Them:

• Ease back into activity instead of jumping in full force.
• Warm up before any workout or outdoor task.
• Incorporate strength training to improve muscle support around joints.
• Wear proper footwear to prevent slips and missteps.

2. Tendonitis (Overuse Injuries)

What It Is: Tendonitis occurs when tendons (which connect muscles to bones) become irritated or inflamed due to repetitive movements. Common types include Achilles tendonitis (from running or walking) and tennis elbow (from gardening or sports).

How to Prevent It:

• Gradually increase activity levels instead of overdoing it.
• Take breaks to avoid repetitive stress on the same muscles and tendons.
• Stretch regularly to improve flexibility and circulation.
• Use proper form and technique, whether lifting, running, or swinging a racket.

3. Knee Pain & Runner’s Knee

What It Is: With more outdoor running and walking, knee pain becomes a frequent complaint. Runner’s knee (patellofemoral pain syndrome) is a common overuse injury caused by misalignment, weak muscles, or excessive strain on the knee joint.

How to Prevent It:

• Strengthen the muscles around your knees, including your quads, hamstrings, and glutes.
• Wear supportive shoes designed for your activity.
• Avoid running or walking on hard, uneven surfaces.
• Stretch and foam roll to reduce tension in surrounding muscles.

4. Lower Back Pain

What It Is: Spring activities like gardening, yard work, and lifting heavy objects can put extra strain on the lower back, leading to discomfort or even injury.

How to Prevent It:

• Use proper lifting techniques—bend at the knees, not the waist.
• Engage your core muscles to support your lower back.
• Take breaks and change positions frequently to avoid prolonged strain.
• Stretch before and after physical tasks to maintain flexibility.

5. Ankle Injuries

What They Are: With increased walking, hiking, and running, ankle sprains and fractures become more common in the spring. Uneven surfaces, improper footwear, or sudden twists can put excessive strain on the ankle ligaments.

How to Prevent Them:

• Wear supportive shoes with good traction.
• Strengthen ankle muscles with balance exercises.
• Pay attention to terrain and avoid uneven surfaces when possible.
• Warm up before high-impact activities.