Spring Has Sprung: How can I prevent injuries as I resume outdoor activities?

A physical therapist provides input on the most common springtime injuries and how they can be prevented.

It’s that time of year again: the temperature is getting warmer, the sun is setting later and the flowers are beginning to bloom. Finally, we can get back outside and resume our hikes, bike rides and pickleball matches.

Since we were not able to participate in these activities during the winter months, our bodies may not be prepared for a sudden spike in physical activity. This is a recipe for injury. However, there are plenty of ways that we can keep ourselves from getting hurt. Read below to learn how to keep your body healthy as you get back outside.

Andrew Sullivan, clinical assistant professor in Sacred Heart University’s physical therapy program, gives insight below about the most common injuries this time of year and how they can be prevented.

What are the most common injuries once people start getting back outside?

The types of injuries that people get depend on their age and the activities that they are participating in. In general, the most common injuries for people in their teens, 20s or 30s are overuse muscle strains, tendon overuse, patellar tendinopathies and Achilles tendinopathies.

The quality of our tissues declines as we get older, so older individuals are much more susceptible to injuries. In addition to those listed above, injuries often seen in older individuals are torn Achilles tendons, fractured ankles and torn ACLs.

Why do people get these injuries?

The main reason that you may get one of these injuries in the springtime is because you were not using your muscles sufficiently during the winter months. Even though you are unable to go hiking in the winter, for example, it does not mean that you cannot work out your muscles in the off season.

Sullivan sees pickleball injuries once spring comes along. “Individuals who have never played pickleball or tennis in the past are getting significant injuries because they are not used to the motions. This tends to happen with older individuals,” he said. The types of injuries he sees with pickleball are Achilles tendon ruptures, ankle fractures, ACL tears, lower leg fractures and rotator cuff tears.

How can people prevent these injuries?

The best ways to avoid injury are to train and build up your progress. “If you are exercising for 30 minutes, you wouldn’t want to go up to 45 minutes or an hour within that next week. Generally, a five to 10 percent increase per week tends to be tolerated pretty well as long as somebody isn’t starting to feel any aches and pains,” said Sullivan.

It is also important to do maintenance exercises throughout the year, not only when you are participating in an outdoor activity. At home, you can do daily stretching or simple weight training. At a gym, you can walk on a treadmill or use a stationary bike, Sullivan said.

Regardless of your activity, Sullivan said, it is essential to do a good warmup before you begin. At the most basic level, a good warmup is five to 10 minutes of aerobic exercise (walking, bicycling, jumping rope, etc.) and some gentle stretching.

If you have any health concerns or previous injuries causing you aches and pains, you may benefit from seeing a doctor before starting a new activity.

Are you interested in learning more about the field of physical therapy?

Sacred Heart University offers several different physical therapy programs, such as a doctorate in physical therapy program, bachelor’s-doctor of physical therapy dual degree program and residency programs in geriatrics and orthopedics.

If you want to learn more about one of these programs, schedule an appointment with Lea DiStasio or email her at distasiol2@sacredheart.edu.