Embrace Spring with a Safe Return to Fitness: Your Guide to Avoiding Injuries

As the days grow longer and the snow slowly starts to melt, many of us in Edmonton feel the urge to get outside and get moving again. Whether it's lacing up your running shoes for the first outdoor jog of the season or dusting off your bike, transitioning from winter hibernation to spring activity requires a little preparation. Without it, common spring injuries like runner’s knee, achilles tendinitis, and muscle strains can quickly derail your motivation.

At 4 Points Health and Wellness, we have a lot of expertise in supporting our clients as they start increasing their activity levels. We’ve put this guide together to address some of the issues we commonly see.  We’re here to help you make a safe and smooth transition into your spring fitness routine.

4 Points Health: Tips for a Safe and Enjoyable Return to Fitness

1. Start Slow and Build Gradually

Begin with low-intensity activities, such as walking or biking, and progressively increase the duration and intensity. This approach allows your body to adapt and reduces the risk of overexertion. You can also add in extras like Nordic walking poles, weight vest, etc. VeryWell Health

2. Incorporate Warm-Ups and Cool-Downs

Engage in dynamic warmup exercises before you begin to prepare your muscles and some static stretching afterward to aid recovery. This routine helps your body stay injury free. Remember it doesn’t have to be a lengthy warmup or cooldown. A dynamic warmup is basically starting whatever it is you’re doing slowly and then increasing the pace. So, if you are going to start walking -the dynamic warmup is a slow walk until you feel warmed up. Then add in some more vigorous walking. After your walking activity, just take 5 minutes to stretch. Think of it as a check in to see how your body is feeling after your activity. Heart.org - Importance of Warm up and Cool Down 

Added Bonus -During warmup, take some time to pay attention to your breathing. Look around you and take in the day and also generally how you’re feeling. No judgement but just a check-in. Then during cooldown, check in again. Becoming more aware of your body and inner mood, can help take our brain out of overdrive and get more out of the activity.

3. Set Realistic Goals

Define achievable fitness objectives that align with your current fitness level. Setting small, attainable goals can boost motivation and provide a sense of accomplishment. How this works: When we set small goals and are able to accomplish them, we build confidence in our ability to complete the task. Then we set another goal and achieve that. It helps to keep track of our goals and check them off when we finish them.

4. Listen to Your Body

Pay attention to your body's signals. Experiencing mild discomfort is normal when restarting an activity, but persistent pain is a signal to modify your routine or that something is wrong. We are all a bit different in our approach to activity. Some people really like to push themselves and we find that they are prone to overuse injuries or an injury that results from starting out with an activity level that is higher than their fitness level. Injury can happen when our demand exceeds our ability. The key then is to build ability slowly to support the level of activity you want to pursue.

5. Supporting your Activity with Sleep and Nutrition

Keep it simple when it comes to supporting your activity. There is some good research that there is a strong connection between sleep, physical activity, and nutrition (SPAN) and improving our overall “longevity” health. So when starting activity just try to stay aware of drinking more water, eating a little better and making time for good sleep. As an added bonus, hydration and a balanced diet support energy levels and recovery. Consuming water before, during, and after exercise, along with nutrient-rich meals, can support your efforts. Johns Hopkins -Exercise for Better Sleep

6. Find Enjoyable Activities

Staying Health

Choose physical activities you enjoy and are easy to participate in will help make it easier to stick with your goal. Whether it’s walking, cycling, yoga, or running, if we like doing the activity, it makes it easier to maintain a consistent routine. It may sound obvious, but we are more apt to keep doing what we started if it is accessible and easy to do. This also comes down to not taking a lot of prep time. Just put on your running shoes and go.

7. Seek Support and Accountability

Engage friends or join groups to make exercise a social activity. Having a support system can enhance motivation, commitment, and keep us on track when we get side tracked. One of the important factors in staying healthy is also having healthy social connections. Developing a peer group that is also interested in active healthy living will just make it that much easier to integrate activity into our lives. Science Direct -effectiveness of support and accountability

Frequently Asked Questions About Returning to Spring Activity

Q1: How long does it take to get back in shape after a break?

The time required varies based on the duration of inactivity, individual fitness levels, and age. Generally, it may take several weeks to months to regain previous fitness levels. Patience and consistency are key.

Q2: What exercises are best to start with after winter?

Low-impact activities like walking, swimming, or yoga are excellent starting points. They help rebuild cardiovascular endurance and flexibility without placing excessive strain on the body.

Q3: How can I stay motivated to exercise regularly?

Setting realistic goals, tracking progress, and finding activities you enjoy can boost motivation. Additionally, exercising with a friend or group can provide accountability and make workouts more enjoyable. Healthline -How to keep motivated

Q4: Should I consult a professional before resuming exercise?

If you have existing health conditions or concerns, it's advisable to consult a healthcare professional before starting a new fitness routine. At 4 Points, we often have clients that are looking for support as they increase their activity levels. We can offer personalized guidance to ensure you set achievable goals. We even provide fitness assessments. This gives you a simple baseline to know where to get started.

Embracing Spring with a Renewed Focus on Well-being

Spring offers a refreshing opportunity to reconnect with physical activity and the outdoors. By acknowledging common challenges and implementing thoughtful strategies, you can enjoy a safe and fulfilling return to fitness. Remember to listen to your body, set attainable goals, and celebrate your progress along the way.