Spring into Motion: Preventing Injuries as You Get Active Again

The longer days, warmer air, and renewed motivation to move—there’s something about spring that wakes us up and gets us outside. Whether it’s yard work, running, hiking, or finally hitting the tennis court again, activity levels naturally ramp up this time of year.

But that burst of motivation often comes with a cost. After months of winter hibernation or reduced movement, your muscles, joints, and tendons aren’t always ready to jump back into high gear. That’s why spring is one of the peak seasons for sprains, strains, and overuse injuries.

The good news? With a few smart habits and the right support, you can move confidently, avoid setbacks, and make the most of the season ahead.

Common Springtime Injuries to Watch For

You don’t have to be a high-performance athlete to experience a spring injury. In fact, some of the most common issues happen during everyday activities like walking the dog, digging in the garden, or jogging your familiar route.

Here are a few injuries we see most often at this time of year:

• Shin splints – Pain along the front of the lower leg, often caused by ramping up running too quickly
• Runner’s knee – Aching or sharp pain around the kneecap, especially after stairs or squats
• Ankle sprains – Twisting or rolling the ankle during uneven terrain or sports
• Muscle strains – Overstretching or tearing muscle fibres due to sudden exertion
• Low back strain – Common during yard work, lifting, or shoveling leftover debris from winter

These types of injuries are often avoidable with the right warm-up, body awareness, and support plan. That’s why preventing common sports injuries isn’t just something for elite athletes—it’s for anyone getting back into movement after a slower season.

Why Sudden Increases in Activity Lead to Strain

Your body thrives on consistency. After months of less movement or indoor workouts, it takes time for your tissues to re-adapt to higher impact, longer durations, or new motions. That’s why “too much, too soon” is the number one cause of springtime injuries.

Sudden activity spikes put stress on muscles and joints that aren’t yet conditioned to handle it. Without proper recovery time or gradual progression, even a simple walk can turn into a flare-up.

That’s where active lifestyle physiotherapy comes in—not just to treat pain, but to prevent it in the first place by helping your body adapt intelligently.

Stretch First, Sprint Later

One of the easiest ways to avoid injury this spring? Stretching.

A quick warm-up that includes dynamic movements (leg swings, arm circles, light jogging) prepares your muscles for what’s ahead. After your activity, gentle static stretches help restore flexibility and reduce soreness.

Not sure where to start? Our team at MyPhysio can help design a spring exercise routine tailored to your goals, fitness level, and any past injuries you want to avoid repeating.

How Physiotherapy Helps You Stay Ahead of Injury

Physiotherapy isn’t just for recovery—it’s one of the most effective tools for injury prevention. At MyPhysio, our therapists assess how your body moves and identify imbalances, mobility restrictions, or muscle weaknesses that could lead to injury when activity ramps up.

If you’re already dealing with discomfort, our approach focuses on gentle, progressive rehabilitation techniques. Whether you're managing muscle strain recovery, joint instability, or nagging tension, we tailor your treatment plan to fit your body and your lifestyle.

We also provide proactive support like orthopaedic bracing for extra support and kinesiotaping to help you move confidently, even during high-impact activities.

When to Seek Professional Help (and When to Rest)

So when should you call your physiotherapist, and when can you give it a day or two?

If you experience any of the following, it’s time to seek help:

• Pain that worsens with activity
• Swelling that doesn’t go down after 48 hours
• Instability in a joint or recurring “giving out”
• Sharp, shooting pain rather than a dull ache
• Difficulty performing regular movements or weight-bearing tasks

Mild soreness after a workout is normal. But discomfort that lingers or limits your function is not. That’s where early intervention from a professional makes all the difference.

At MyPhysio, we provide complete assessments and personalized care plans to help you get back on track—quickly and safely.

Prevention Can Be Personal

Spring injury prevention isn’t one-size-fits-all. Your body, your activity level, and your goals all play a role in how you should prepare for a more active season.

That’s why our therapists take the time to understand you before building a plan that works. From manual therapy to targeted stretching and strength exercises, we’ll help your body perform better, move easier, and recover faster.

We even offer complementary treatments like massage therapy to help with relieving muscle tension—perfect for easing tight muscles after a long day outside.

Your Support Team for a Stronger Season

At MyPhysio, injury prevention is part of everything we do. We’re proud to be a trusted resource for physiotherapy for sports injuries, weekend warriors, and everyday active individuals who want to move better, feel stronger, and stay pain-free.

If you’re planning a return to running, starting spring yard work, or just trying to build better habits, now is the time to prepare. Our therapists are here to support your body’s transition into the season—so you don’t lose momentum before summer even starts.

Get to know our team of specialists and see how personalized care can help you meet your movement goals without injury.

Spring Is the Season for Small Wins

You don’t need to run a marathon or crush a workout to make progress this spring. For many people, this season is about rediscovering the joy of movement—one walk, one stretch, one injury-free day at a time.

Progress might look like going for a pain-free jog after work. Or being able to garden for an hour without needing a heat pack after. Or finally having the confidence to try that bootcamp class again.

At MyPhysio, we believe in celebrating those small wins. Because when you move better, everything else in life moves with you. Let’s make this season the one where you feel stronger, more capable, and supported every step of the way.

Ready to Move Smarter This Spring?

Don’t wait for pain to slow you down. Whether you’re bouncing back from a winter slump or pushing toward a new personal best, injury prevention starts with intention—and the right team behind you.

Explore all our services to see how we can support your spring goals, or book a consultation today to build your custom recovery or prevention plan.

Because the best way to enjoy movement is to protect it.