The cold weather that has kept you hibernating indoors and binge watching House of Cards is thawing now that spring is here. Warm weather is upon us and you can’t help yourself. The tennis court, soccer field, garden and yard are calling your name. Physical Therapists know all about the rise in orthopedic injuries this time of year. Our clinic is booming with clients who have low back injuries from mulching and yard work, muscle strains from pickle ball and planting and ankle sprains from running and hiking.

Doing too much too soon especially with new activities can irritate and injure muscles and joints. Another year has passed and older joints and muscles lose flexibility and strength as they age. Ideally we should stay fit throughout the year to avoid spring injuries, but most of us live in climates that keep us indoors during the winter. Here are a few tips to keep in mind when transitioning from a couch potato to an outdoor warrior.

Pace yourself and listen to your body – I admit, I’m the worst at this – so many weeds to pull, so little time… or I’m having a great tennis match with my husband who talks me into “just one more set”. I stay outside for hours despite knowing better. The next day when I rise from sitting or reach overhead I feel significant muscle soreness in my arms and legs. Muscle pain 24-48 hours after a new or intense activity is likely DOMS (delayed onset muscle soreness). The pain results from micro tearing of muscle tissue. The longer you overuse the muscle, the longer it will take for the muscle to heal. Unfortunately, time and rest are the best remedies. Researchers have tested if heat, ice or stretching expedite DOMS healing but so far the results have been inconclusive.

Use good body mechanics – Low back injuries can be caused by improper lifting techniques and repetitive movements. Use your legs for power and try not to twist and lift at the same time. Find tools to prevent repetitive forward bending of your back i.e. a garden stool or adapted tools with long handles. A back ache that subsides after a few days is manageable. If you have persistent pain or more severe symptoms like pain or tingling down your leg see your PT. Research shows that early intervention produces the best recovery and can prevent re-injury.

Remember “RICE” – If you’ve rolled your ankle hiking, or strained your knee squatting, pain and swelling may be evident. Rest, Ice, Compression and Elevation are still gold standard treatment for these injuries. Again, if pain persists or you can’t walk seek a medical consult.