Staying Injury Free: While Getting More Active This Spring and Summer

Get ready for a more active spring and summer! This guide offers practical tips for staying injury-free, focusing on gradual progression, strength, flexibility, and the importance of respecting recovery time. Perfect for older adults and weekend athletes.

When you live in a northern climate, as soon as it starts to get warmer, a familiar urge bubbles up in many of us: the desire to get outside and move. Whether it’s tending to the garden, dusting off the golf clubs, joining a local baseball league, or simply enjoying longer walks, spring and summer invite us to be more active. If you're like me, you try and jam in as much activity as you can, and as soon as possible. However, this enthusiasm can sometimes outpace our bodies' readiness, leading to frustrating and sidelining injuries. This is particularly true for older adults and those of us who might be more active on weekends than during the week – the classic "weekend athlete."

Building Your Base: Gradual Progression is Key

Building capacity

One of the most common pitfalls is jumping into high-intensity activities without proper preparation. As a massage therapist who has worked with hundreds of clients, injuries generally happen when the demand we place on our bodies is greater than it's capacity. Our bodies, especially as we age, respond best to a gradual increase in activity. Think of it like this: you wouldn't try to run a marathon without building up your mileage. The same principle applies to all forms of exercise.

• Start Slow: Begin with shorter durations and lower intensities than you think you can handle. Gradually increase the time, intensity, or distance each week.

• Listen to Your Body: Pay attention to any aches or pains. Discomfort is normal, but sharp or persistent pain is a signal to back off. Don't push through significant pain.

• Consistency Over Intensity: Regular, moderate activity is more beneficial in the long run than sporadic bursts of high-intensity exercise.

Is Your Body Ready for Your Favourite Activities?

Before diving headfirst into your beloved spring and summer pastimes, take a moment to honestly assess your current fitness level. Have you been consistently active throughout the winter? Or has your routine been more relaxed? Understanding your starting point is crucial for setting realistic expectations and preventing injury.

Consider the specific demands of your chosen activities. Golf requires rotational power and core stability and arm strength. Gardening involves bending, lifting, and kneeling. Even leisurely walks can strain unprepared muscles if you suddenly increase your distance or pace.

Building a Resilient Body: Strength, Flexibility, and Mobility -Building Capacity

To truly prepare your body for the joys of an active spring and summer, incorporate these elements into your weekly routine:

• Strength Training: Building muscle strength provides support and stability for your joints, reducing the risk of strains and sprains. Focus on exercises that target major muscle groups like legs, core, and upper body. Even two or three short strength sessions per week can make a significant difference.

• Stretching: Flexibility improves your range of motion, allowing your body to move more freely and efficiently. Incorporate static stretches (holding a stretch for a period of time) after your workouts and dynamic stretches (movement-based stretches) before activity. Focus on major muscle groups involved in your activities.

• Joint Mobilizations: Gentle movements that improve joint mobility can help reduce stiffness and improve overall movement quality. This could include simple exercises like arm circles, leg swings, and torso twists. If you're unsure where to start, a physiotherapist or chiropractor can provide tailored guidance.

Learning to Listen To Our Body's Signals

Another important aspect in getting more active is learning to pay attention to when we might need an extra recovery day. Most of us know the difference between when we have a "good ache" after physical activity, and when we have tweaked a muscle or maybe have a small sprain. If you hurt yourself, don't be too concerned about taking a day off.

Your Allied Health Team: Don't Go It Alone

Don't hesitate to leverage the expertise of healthcare professionals to support your active lifestyle.

• Physiotherapists: Can assess your movement patterns, identify potential weaknesses, and design personalized exercise programs to prevent injuries and address any existing issues.

• Chiropractors: Focus on the musculoskeletal system, particularly the spine, and can help improve joint function and reduce pain.

• Massage Therapists: Can help release muscle tension, improve circulation, and aid in recovery after activity.

• Personal Trainers/Athletic Therapist: A great resource that can help not just with strength but also with mobility, flexibility, balance, and coordination as well as functional movement.

Consider scheduling a check-in with one of these professionals as you "move into summer." They can provide valuable insights and help you create a proactive plan to stay healthy and active.

A Plan for Moving into Summer and Staying Injury Free

Staying injury-free as you become more active isn't about restricting yourself; it's about being smart and proactive. By gradually increasing your activity, assessing your readiness, incorporating strength training, stretching, and joint mobility exercises, and utilizing the expertise of health professionals, you can enjoy all the wonderful activities that spring and summer have to offer, without being sidelined by injury. Here's to a healthy and active season ahead!