Spring into movement- Injury Free
This weather we’ve had has been amazing for not only my family and I but for my mental and physical health as well. I can only think about my patient’s during this time and a certain influx in injuries that I see in the clinic. Running and walking programs are restarting, yard work and gardening begins, pickleball, tennis and golf seasons kickoff, lots of spring cleaning with lifting and house projects and just generally people tend to move their bodies more outside. All of these things are amazing for our health but when you start new habits and haven’t properly loaded your joints this winter you put yourself at risk for injury.
Common Spring Injuries (and why they happen!)
Lateral Epicondylitis or Tennis Elbow (number one thing I see in the spring!)
pain along the outside of the elbow starts from digging holes for flowers and trees, opening mulch bags, and starting up pickleball, tennis and golf. Typically elbow pain starts due to a lack of rotator cuff strength in the shoulder.
Plantar Fasciitis and Achilles Tendinitis
increased walking and standing puts a strain on the bottom and back of the foot. This starts from not having enough mobility in the ankle (hello calf stretching after workouts/walking), poor footwear, or improperly loading the foot.
Shoulder Pain
Raking, lifting mulch bags, reaching overhead on ladders and shelves, planting flowers and trees, and golfing/pickleball can cause increased shoulder pain. Typically this starts from a lack of motion at the shoulder or neck and having underlying weakness in the upper body.
Low Back Pain
All spring activities and movement can cause or irritate back pain if proper core strength, body mechanics and breathing techniques aren’t practiced regularly.
How to prevent spring injuries
Gradually increase activity such as walking or running. Start with your usual distance you have done this winter and add .25-.50 miles every 3-4 days. Give yourself a rest day, stretch your calves and hamstrings after all walks (when you come inside and tap the garage shut that should be your cue to stretch your calves!) and gradually increase your intensity, time or distance.
Start to load your joints now. Adhering to a whole body strength program with progressive overload of weights 2-4x a week will help build the strength and muscle that you need to complete these spring outdoor activities and stay pain free.
Have good body mechanics. Get yourself a pad outside for your knees, use a walker or cane in the yard if you need help getting yourself up, ask for help to position something correctly so you don’t hurt yourself and don’t forget to give yourself time and breaks.
Break up repetitive tasks. Alternate activities and avoid long bouts of the same motion.
Properly cool down and stretch after walking, running, golf and pickleball. Stretching & body work with a foam roll/lacrosse ball are the number one ways to prevent injury after you exercise.
When Should you See a Physical Therapist?
If you have questions or want ideas on the things above or How you should be stretching after a workout, what does a typical cooldown full body stretch program look like or how should I be loading my joints every day.
If you have pain more than 7 days in the same joint or muscle
pain that is worsening or not improving
If you have swelling, weakness or loss of motion
pain that changes your gait or causes you to limp
How Whole Body Method Can Help
At Whole Body Method, we:
identify the root cause of pain
keep you active while you recover
build strength and reduce your pain for your activities
use hands on, one-on-one care, and individualize your program to you
help you confidently move and get back to the things you love to do
If you have questions about anything in the email, would like a basic stretching program or just want to catch up feel free to email me [email protected]. I love catching up with patients!
Follow me on Instagram for other PT related content in-between these emails! @wholebodymethodpt
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Until next time - Have a great weekend!
Brianne Atteberry, DPT
