Spring into Fitness: Safely Increasing Your Activity Level

Embrace the Season Without the Setbacks

The days are growing longer, the weather is warming, and you can feel that familiar pull to get outside and move. After months of darker, colder days when your activity level may have naturally dipped, spring brings a surge of motivation to get back in shape. But here is something we see every year in our clinic: people who jump back into intense activity too quickly and end up injured.

The good news is that with a thoughtful approach, you can embrace all that spring energy while keeping your body healthy and happy.

The Ten Percent Rule

One of the most important principles for safely ramping up activity is gradual progression. A reliable guideline is to increase your training volume by no more than ten percent per week. This applies to everything: running distance, workout duration, weight lifted, and number of training sessions. Your body needs time to adapt to increased demands, and rushing this process is a recipe for injury.

Preparing Your Body for the Season Ahead

Before diving headfirst into your favorite warm-weather activities, take some time to prepare.

1. Start with mobility work focusing on joints that may have stiffened over winter months
2. Rebuild your base by beginning with lower intensity before adding challenges
3. Cross-train with varied activities to prevent overuse injuries
4. Prioritize recovery by including rest days in your weekly schedule

Common Spring Injuries to Avoid

We see certain injuries spike every spring. Runner’s knee develops when people do too much too soon after a winter of reduced activity. Achilles tendinitis commonly flares when returning to running or hiking. Shoulder strains appear frequently with the return of gardening and golf season. Lower back pain increases as people tackle yard work and outdoor projects.

Setting Yourself Up for Success

Warm up properly before each workout, as cold muscles are more prone to injury. Stay hydrated as temperatures rise, because your body’s needs change with the weather. Listen to what your body tells you and respect the signals it sends. Resist the urge to compare yourself to last year’s fitness level, since your starting point may be different. And invest in proper footwear appropriate for your chosen activities.

When Professional Guidance Makes Sense

If you are returning to activity after an injury, surgery, or an extended break, a physiotherapy assessment can help you create a safe progression plan tailored to your specific situation and goals.

Spring is the perfect time for a fresh start. Let Health Craft Clinic help you make it a healthy one.