Gearing Up for Spring: How to Transition into Outdoor Activities Properly
With the warmer weather and longer days, the thought of being active outside is starting to become a reality. A common thing I see this time of year are injuries that occur due to people jumping full speed into an outdoor activity after being cooped up all winter. Even as a physical therapist, I'm no different than anyone else and am guilty of this!
The other day when the weather was nice, I decided to go outside for a run. I haven't run in about a month and I'm not sure what I was thinking but I decided to run 4 miles (which is a decently long run for me.) The weather had me excited and eager to get out there, but I definitely regretted it after the run. My quads, calves, and feet were on the borderline of soreness and pain! I couldn't walk normally for days.
I learned my lesson and am now going to take my own advice. Here are a few things that I'm going to follow and I suggest you do as well:
1. Ease Into Increased Activity Levels
This goes for any activity you start! If you've been less active during the winter months, don’t rush into high-intensity outdoor activities all at once. Your muscles, tendons, and joints need time to adapt. Start at lower intensities before progressing to more intense activities.
✅ Tip: Gradually increase intensity and duration by about 10% per week to prevent overuse injuries like muscle strains or tendonitis.
2. Prioritize Mobility & Warm-Ups
Cold weather can lead to stiffness, and if you've been less active, your mobility may have decreased. Warming up and having a mobility routine are crucial to prepping your body for movement.
3. Strengthen Key Muscle Groups
Regardless of activity, they most likely demand strong legs, a stable core, and balance. Incorporate exercises that target the glutes, hamstrings, quads, core, and functional balance exercises to build a solid foundation.
✅ Tip: If you work with us, you’re already incorporating these movements into your training!
4. Pay Attention to Footwear & Surfaces
Winter weather brings ice, salt, and sand, all of which can take a toll on your shoes! Check your footwear for signs of wear and consider replacing them if needed. Second, be aware that surfaces may still have ice or if melted may have mud or be wet and slippery.
✅ Tip: Here’s your excuse to buy those sneakers you’ve been looking at for a long time!
5. Hydrate & Fuel Properly
As temperatures rise, so does your sweat rate. Make sure you’re hydrating enough throughout the day, not just during workouts. Increase electrolyte intake if you're sweating heavily. Fuel your body with healthy foods.
✅ Tip: With fresh produce becoming more available, a fun activity can be going to local farmers' markets and getting leafy greens and fruits.
6. Listen to Your Body
Mild aches and soreness may be normal when increasing activity, but persistent pain is a red flag. If something feels off, don’t push through it. Address imbalances before they turn into injuries.
✅ Tip: A movement assessment or targeted physical therapy can help prevent setbacks.
Need Help Transitioning Into Spring Activities?
At Elevate Dynamics PT, we specialize in helping active individuals move pain-free and perform at their best. Whether you need a mobility tune-up, a strength plan, or injury prevention guidance, we're here to help.
