As winter fades and temperatures begin to rise, many people look forward to getting outdoors again. Spring is a great time to start jogging, playing sports, gardening, or tackling yard work that has been postponed during the colder months. However, after months of reduced activity during winter, our bodies may not be ready to immediately handle the same level of physical activity as before. Muscles may be stiff, endurance may be lower, and joints may be less flexible. Jumping into intense activities too quickly can increase the risk of injury [1].
This newsletter explains how people can safely return to outdoor activities in the spring and avoid common injuries. By warming up properly, easing back into activity, and practicing safe movement habits, individuals can enjoy the season while protecting their bodies from preventable injuries.
Why Are Injuries More Common in the Spring?
Each spring, healthcare providers often see an increase in injuries related to outdoor activity. After a long winter of limited movement, muscles and joints may be weaker or less flexible. When people suddenly begin running, playing sports, or performing strenuous yard work, the body may not be prepared for the physical demands [2].
Common spring injuries include:
- Muscle strains
- Sprains (especially ankle sprains)
- Knee injuries
- Overuse injuries such as shin splints
- Back strains from lifting or yard work
Sports medicine experts note that improper training, poor conditioning, and skipping warm-ups are major contributors to these injuries [3]. Fortunately, many of these injuries can be prevented with proper preparation and gradual increases in activity.
Start Slow and Build Gradually
One of the most important steps in preventing injury is easing back into physical activity. If you have been inactive during the winter, your body needs time to rebuild strength and endurance. Increasing activity too quickly can place excessive stress on muscles, tendons, and joints [4].
For example:
- Begin jogging with short distances or combine walking and jogging.
- Limit yard work to shorter sessions at first.
- Slowly increase exercise intensity or duration over several weeks.
Gradually increasing activity allows muscles and joints to adapt safely and reduces the risk of strains and overuse injuries [5].
Warm Up Before Activity
Warming up is one of the most effective ways to reduce the risk of injury. A warm-up increases blood flow to muscles, raises body temperature, and prepares the body for movement [6].
A simple warm-up may include:
• Brisk walking for 5–10 minutes
• Gentle jogging
• Dynamic movements such as arm circles or leg swings
These activities help loosen muscles and improve flexibility before exercise begins. Skipping a warm-up can increase the risk of muscle strains or joint injuries because cold muscles are less flexible and more prone to damage [3].
Stretch and Maintain Flexibility
Stretching helps maintain flexibility and mobility, especially after colder months when muscles may feel stiff. Two common types of stretching—dynamic and static—serve different purposes in preparing the body for activity and recovery [7].
Dynamic stretching involves controlled movements that take muscles and joints through their range of motion. These stretches are typically done before exercise to increase blood flow and prepare the body for activity. Examples include arm circles, leg swings, and walking lunges.
Static stretching involves holding a stretch in one position for about 15–30 seconds without movement. These stretches are most effective after exercise when muscles are warm. Examples include hamstring, quadriceps, or shoulder stretches.
Using dynamic stretching before activity and static stretching afterward can help improve flexibility and reduce the risk of injury [7].
Practice Safe Yard Work
Spring yard work may not seem like exercise, but activities such as raking leaves, digging, lifting mulch bags, or trimming branches can place significant stress on the body. Each year, many people experience strains, cuts, and falls related to yard work [8].
To reduce the risk of injury during yard work:
• Warm up before starting
• Lift heavy objects using your legs rather than your back
• Avoid twisting while carrying heavy loads
• Use tools that are appropriate for the task
• Take frequent breaks
Treating yard work like physical exercise and using proper body mechanics can help prevent strains and sprains.
Stay Hydrated and Take Breaks
Outdoor activity in spring often means warmer weather and longer periods of physical work. Dehydration and fatigue can increase the likelihood of injury because tired muscles are more prone to strains and reduced coordination.
Experts recommend drinking water regularly and taking breaks when performing strenuous activities such as mowing the lawn, running long distances, or playing sports [9]. Working during cooler parts of the day, such as morning or evening, can also help reduce physical stress.
©2026ProgressiveHealth
References
1. Atlantic Physical Therapy Center. Spring Into Action: Common Spring Injuries and Prevention.
2. Southern New Hampshire Health. Common Spring Injuries and How to Avoid Them.
3. Johns Hopkins Medicine. Preventing Sports Injuries.
4. WebMD. Workout Injuries: Prevention and Treatment.
5. MSK Doctors. Preventing Injuries When Returning to Sports After a Break.
6. MedlinePlus. Exercise Safety and Warm-Up Recommendations.
7. Harvard Health Publishing. Stretching and Flexibility for Healthy Muscles.
8. Lawn Love. Yard Work Safety Tips.
9. Hanover Insurance Group. Safety Tips for Spring Yard Work.