April 2025 Newsletter: Spring into Sports Safely
Thank you to Dr. Julia Symbol, PT, DPT for contributing this month!
As the weather warms up and fields, courts, and trails call, many athletes and weekend warriors are eager to jump back into their favorite outdoor sports. While enthusiasm is high, a gradual return to activity is key to preventing injuries and ensuring a strong, healthy season ahead.
Why a Gradual Return Matters:
After a long winter or time away from sport-specific movements, muscles, joints, and connective tissues need time to adjust. Rapidly increasing intensity or duration too soon can lead to overuse injuries such as tendonitis, muscle strains, and stress fractures. A progressive approach helps rebuild strength, endurance, and flexibility while reducing the risk of setbacks.
Tips for a Safe Return to Spring Sports
Warm Up & Cool Down: Start each session with dynamic stretching and sport-specific movements. End with static stretching and light mobility work to aid recovery.
Ease Into It: Begin with lower-intensity sessions and gradually increase duration and intensity over a few weeks.
Cross-Train & Strengthen: Incorporate strength training and cross-training to support overall fitness and prevent muscular imbalances. Not sure where to start? Talk to a Strength Coach about your goals.
Listen to Your Body: Pay attention to aches and pains. Persistent discomfort could be a sign to rest or seek guidance from your physical therapist.
Hydrate & Fuel Properly: Proper nutrition and hydration support muscle function and recovery, reducing fatigue-related injuries. Our in-house dietician, Alexis, has great resources for you online.
If you experience pain that doesn’t subside or suspect an injury, don’t push through it. A physical therapist can help assess movement patterns, address weaknesses, and create a personalized plan to keep you active and injury-free all season long.
Stay safe, have fun, and enjoy the return to outdoor activity!
