Ready for Spring? How to Prepare Your Body for More Activity

If you haven’t been very active over the winter months, jumping back into action in the spring can increase your risk for muscle strains and other painful injuries.

At AABP Integrative Pain Care and Wellness, we offer comprehensive care for acute and chronic pain that results from sports injuries, overuse, or trauma.

Our board-certified physicians and medical team customize a care plan using the least invasive treatment to help you heal. We also prioritize injury prevention and make resources available to minimize injury risk.

Below, we outline some useful tips for safely increasing your activity levels as you move out of winter and into spring.

Why is too much activity too fast harmful?

The winter months are a time when human activity levels can slow due to factors such as cold weather and reduced sunlight. This period, sometimes referred to as a winter shutdown, affects your ligaments, tendons, and muscles.

Your soft tissues may lose some of their strength, elasticity, and flexibility. A lack of activity can also reduce the production and circulation of synovial fluid, which lubricates the joints.

The winter shutdown also influences other systems in your body, including your cardiovascular and respiratory systems. Poor blood flow is linked to fatigue and a slower recovery after physical exertion.

When you bypass warmups and try to fast-track your return to high-impact activities, your risk for injuries increases. Weakened muscles tire faster and make you susceptible to tissue strains and tears. You may also not have the coordination and balance you need to avoid falls or sports-related injuries.

5 tips to safely spring back to activity after winter

Ideally, you should gradually return to physical activity. This is especially important if you plan to engage in sports or other high-impact activities. Here are some tips to keep in mind as you prepare for warmer weather or spring training:

1. Start slow

The first few days of activity after a break should focus on a gradual approach to movement.

Start by taking small walks around the neighborhood to loosen your muscles and get your body used to movement. Aim for short periods of activity at the start, then gradually increase activity periods and intensity.

2. Engage in daily stretches

Simple stretches that engage the core, relieve muscle tension, and lengthen the spine are beneficial for reconditioning your body before more intense exercise.

It’s also helpful to learn simple stretching exercises you can do when working at your desk or watching television to keep the body moving.

3. Try new activities

Establish a regular movement routine that engages different muscle groups and keeps you consistent with daily physical activity without feeling bored.

There are many options, including weight training, yoga classes, and cycling. Swimming is also a great way to increase muscle strength without stressing out your joints.

4. Eat well, sleep enough

Eating a well-balanced diet and drinking plenty of water are vital to a fast recovery from physical exertion.

It’s also important to get 7-9 hours of sleep every night, so your body has time to rest and recharge.

5. Listen to your body

Pushing your body too far can result in painful injuries that ultimately limit your activity levels. Pay attention to what your body is telling you.

If you experience pain or feel fatigued, take a break. When joint pain, leg pain, or other symptoms aren’t treatable with rest and over-the-counter medicines, seek medical attention to prevent further injuries.

Call AABP Integrative Pain Care and Wellness in Brooklyn, NY, today to schedule a diagnostic evaluation for pain or mobility issues. You can also book a consultation online.