Spring Back Safely: A Physiotherapy Guide to Returning to Activity After Winter
As winter fades and the days are getting warmer and longer, many people feel a renewed motivation to get outside and move. Whether it’s hiking, running, cycling, or getting back into recreational sports, the transition from a more sedentary winter routine to increased activity can lead to injury if not approached properly.
Why Returning Too Quickly Can Lead to Injury
During winter, activity levels often drop. Muscles may lose strength, joints can stiffen, and cardiovascular endurance declines. Jumping straight into high-intensity activity can overload your body, increasing the risk of common injuries like muscle strains, tendon injuries, and joint pain.
Below is a list of 5 suggestions we advise individuals to try before jumping back into their spring/summer activities and sports.
1. Start Low, Go Slow
One of the most important principles in physiotherapy is progressive loading. Begin with lower intensity and shorter durations, then build up over time. A good rule of thumb is the 10% rule—avoid increasing your activity level by more than 10% per week.
For example:
- Start with brisk walking before returning to running or jogging
- Choose shorter hikes before tackling longer or steeper trails
2. Rebuild Strength and Mobility
Before jumping back into your favourite activities, it’s important to prepare your body.
Focus on:
- Strength training: Target major muscle groups, especially those used in your chosen activity
- Mobility exercises: Improve joint range of motion, particularly in the hips, knees, ankles, and shoulders
- Core stability: A strong core supports better movement and reduces injury risk
3. Don’t Skip the Warm-Up
Cold or stiff muscles are more prone to injury. A proper warm-up increases blood flow, improves flexibility, and prepares your body for movement. Attempt a 5–10-minute dynamic warm-up that moves all major body parts
4. Listen to Your Body
Some muscle soreness is normal when returning to activity, but sharp pain or persistent discomfort is not. Pay attention to warning signs such as pain that worsens during activity, swelling or reduced range of motion, or lingering soreness lasting more than a few days.
5. Recovery Matters Too
Rest and recovery are just as important as activity. Make sure to stay hydrated, get adequate sleep, incorporate rest days into your routine and use gentle stretching or low-impact movement for active recovery
Although this is not an all-encompassing list, if you follow these suggestions, you are less likely to be injured, allowing for a fun and safe return to the activities you enjoy.
When to See a Physiotherapist
If you’re unsure how to safely return to activity, you are dealing with pain, or you are recovering from a previous injury, a physiotherapist can help. They can assess your movement, identify weaknesses, and create a personalised plan to get you back to doing what you love.
Conclusion
Spring is the perfect time to reintroduce movement into your routine, but patience is essential. By taking a gradual and mindful approach, you can rebuild strength, avoid injury, and enjoy the season to its fullest. If you believe you may have sustained an injury or are unsure of how to get your body ready for your spring activities and sports, see one of the physiotherapists at Kamloops Physiotherapy & Sports Injury Centre. They can guide you through a specific, individualised rehabilitation program to suit your needs.
This blog post was written by physiotherapist Jacob Coelho. To book an appointment with Jacob or one of our other experienced therapists, call 250-314-0788 or book online HERE.