Spring often brings warmer weather, longer days, and renewed motivation to get outside and be active. Whether it’s returning to running, joining a recreational sports league, or tackling yardwork projects, many people increase their activity levels this time of year. However, jumping back into physical activity too quickly can increase the risk of injury.
At University Medical Center of El Paso, orthopedic specialists often see an increase in certain types of injuries during the spring months. Understanding the most common issues and how to prevent them can help individuals stay active and avoid setbacks.
Most Common Spring Injuries
After periods of reduced activity, muscles and joints may not be ready for sudden increases in movement. This transition often leads to several common injuries:
- Sprains and Strains
These are among the most frequent spring injuries. Sprains affect ligaments, while strains involve muscles or tendons. They often occur when activity levels increase too quickly. - Knee Pain
High-impact activities like running and jumping can lead to conditions such as runner’s knee or ligament strain, particularly when proper conditioning is lacking. - Ankle Sprains
Sports that involve quick changes in direction—such as soccer, pickleball, or tennis—commonly result in ankle injuries, especially when returning after a break. - Shoulder Injuries
Repetitive overhead movements, such as pitching, serving a tennis ball, or even pruning trees, can lead to rotator cuff strains or tendinitis. - Shin Splints and Stress Fractures
These injuries are often caused by increasing running distance or intensity too quickly without proper conditioning. - Back Strains
Spring yardwork, including lifting mulch, soil, or heavy garden pots, can lead to lower back injuries—especially when lifting techniques are not used correctly.
How to Prevent Spring Injuries
Preventing injuries is often easier than treating them. A few simple precautions can help reduce risk and support a safe return to activity.
- Follow the 10% Rule
Increase workout intensity, duration, or frequency gradually. Experts recommend not increasing activity levels by more than 10% each week. - Start with a Dynamic Warm-Up
Spend 10 to 15 minutes warming up with active movements such as leg swings, arm circles, and walking lunges. This helps prepare muscles and joints for activity. - Use Proper Equipment
Worn-out athletic shoes can lose support and increase injury risk. Replacing footwear regularly can help prevent joint pain and stress injuries. - Listen to Your Body
Persistent pain, swelling or stiffness can signal an injury. Taking time to rest and recover can help prevent more serious issues. - Prioritize Recovery
Sleep plays an important role in muscle repair and recovery. Aim for seven to nine hours of sleep each night, especially when increasing activity levels.
Stay Active and Injury-Free This Spring
Spring is a great time to get moving, but easing into activity can help prevent unnecessary injuries. By gradually increasing activity, warming up properly, and paying attention to your body, individuals can enjoy the season while staying safe and healthy.
At University Medical Center of El Paso, healthcare professionals are here to support your active lifestyle. If pain or injury occurs, early evaluation can help prevent further complications and support recovery.
It is important to monitor your health regularly to prevent, detect, and manage potential risks. At University Medical Center of El Paso (UMC), our health professionals are here to support your overall well-being. Call (915) 521-7979 today to schedule an appointment or visit umcelpaso.org to learn more.
