Getting Active This Spring: How to Prevent Common Injuries
April 1, 2026
Categories: Rehabilitation
Tags: Physical Therapy
After months of winter hibernation, many of us feel the pull to get outside, move more and dive back into favorite activities. But with that excitement often comes an unwelcome trend: a spike in injuries. Ashley Aerts, PT, Trinity Health Rehabilitation - Lakes Village, shares how patients can safely transition into seasonal activity every year.
Why Injuries Increase in the Spring
According to Aerts, the reason is simple: your body isn’t ready for the jump in activity.
“During winter people aren’t typically as active as they are in the spring, which causes muscles to become tight and weak from lack of use,” says Aerts. “People tend to jump right back into activities like pickleball, running, walking or hiking once the weather warms up. But after inactivity, our bodies aren’t used to the stress these activities put on muscles and joints.”
To reduce your risk, Aerts stresses the importance of easing in:
“Easing into activities, new or old, after being inactive allows your body to get used to the physical stress. That’s what helps prevent injuries.”
Realistic Recovery Timelines for Common Spring Injuries
Spring brings a spike in ankle sprains, knee pain, shoulder strains and low back issues. How long does recovery usually take?
“Recovery can be anywhere from 3 weeks to 3 months,” Aerts explains. “It really depends on the person, their daily activity level and the severity of the injury.”
She emphasizes that proper rehabilitation makes a big difference:
“Recovery outcomes are more favorable when working with certified therapists who provide customized programs tailored to your activities and needs.”
How to Warm Up for Spring Sports After a Winter Slowdown
When the snow melts, the pickleball paddles come out and so do the overuse injuries. Aerts says most people simply do too much too soon.
“If your goal is to walk 3 miles a day, start with a quarter to half a mile, 3 or 4 days a week, until it becomes less taxing,” she suggests.
The same applies to weight training, sports and outdoor hobbies:
“Start at a lower intensity, very light weights or an easy practice and gradually increase intensity and frequency.”
Aerts notes that some soreness is normal:
“When starting or increasing activity muscle soreness is normal, but shouldn’t last for more than 2-3 days."
Her best advice?
“The best prep for busier times of the year is to exercise year round. Something is always better than nothing!”
Safely Increasing Running or Cycling Mileage
If you're ramping up outdoor cardio this season, stick to the classic rule:
“Don’t increase intensity, frequency or duration by more than 10% in a week,” says Aerts.
She also recommends rest days and cross training:
“Give yourself rest throughout the week and cross train with resistive exercise at least two days. Those exercises train muscles that your usual activities might not work.”
Keeping this routine may help your joints and reduce the risk of ankle or shoulder injuries during spring sports.
Why Strength and Mobility Matter More Between Ages 35 and 60
Aerts explains that the mid adult years bring natural changes:
“Once we hit our 30s, our bodies begin to see a gradual decline in muscle mass and bone density. Each decade, the changes become more rapid.”
Women in particular may notice a faster decline:
“Women experience this at a more rapid rate when estrogen levels drop around menopause.”
Consistent activity can slow this process:
“Being physically active during these years helps slow muscle decline and prevent bone density loss, reducing the risk of future falls, injuries and fractures.”
The Role of Core and Hip Strength in Everyday Life
Whether you're parenting, gardening, lifting or doing yardwork, core and hip strength matter more than you might think.
“Core and hip strength support the joints above and below, especially your back and knees,” Aerts notes. “Lifting or twisting activities commonly aggravate back or knee pain, typically due to weakness or poor body mechanics.”
She encourages people to stay mindful:
“Pay attention to your body mechanics during everyday activities like carrying children, gardening or lifting heavier items around the house.”
Advice for Weekend Warriors
If your weekly schedule is quiet but your weekends are action packed, listen up:
“Ease yourself into activities you haven’t been performing consistently,” Aerts warns. “In the long run, you’ll reach your goals quicker than if you get injured.”
She adds:
“If you do nothing during the week and then have 2-3 days of very vigorous activity, it can significantly increase your chance of injury. Rome wasn’t built in a day, take your time and enjoy what you’re doing.”
Small Habits That Make a Big Difference
When it comes to long term joint health, Aerts says consistency is king:
“It’s important to perform both aerobic training and weight bearing resistive training. Movement helps lubricate our joints and resistive exercise keeps bones strong.”
Even small, regular movement patterns can pay off in the long run.