As winter fades and Iowa starts warming up, many people are eager to get moving again, whether that means spring sports, running outdoors, biking, or simply getting back into gardening and yardwork.
But jumping back into activity too quickly after a long winter can increase your risk of injury.
At Iowa Ortho, we see a seasonal rise in sprains, strains, and overuse injuries every spring, especially among young athletes and adults returning to exercise. The good news? With a little preparation, many of these injuries are preventable.
Here’s how to get your body ready for spring activity safely.
Why Injuries Increase in the Spring
After months of colder weather, it’s common to be less active. Muscles may be tighter, joints may feel stiffer, and endurance often decreases.
When you suddenly return to sports or outdoor activity, your body may not be ready for the added stress, leading to injuries like:
- Muscle strains
- Tendonitis
- Knee pain
- Ankle sprains
- Shoulder injuries
- Stress fractures
Spring is an exciting time, but it’s also when smart preparation matters most.
1. Start Slow and Build Back Gradually
One of the biggest mistakes people make is going “all in” too quickly.
Whether you’re a student athlete starting practice or an adult training for a spring race, increase activity levels gradually over several weeks.
A good rule of thumb:
Don’t increase intensity or duration by more than 10% per week.
Your muscles, tendons, and joints need time to adapt.
2. Stretch and Strengthen Key Muscle Groups
Spring activity often involves running, jumping, throwing, or lifting, which puts extra demand on certain areas of the body.
Focus on strengthening and stretching:
- Hamstrings and calves (for running sports)
- Hip and core muscles (for stability and injury prevention)
- Shoulders and upper back (for throwing sports)
- Quads and knees (for jumping and cutting movements)
Even 10 minutes a day can make a big difference.
3. Don’t Skip the Warm-Up
A proper warm-up improves circulation, loosens joints, and prepares your body for movement.
Try this simple warm-up before activity:
- 5 minutes of light jogging or brisk walking
- Dynamic stretches (leg swings, arm circles)
- Sport-specific drills at low intensity
Cold muscles are more prone to injury — warming up is one of the easiest ways to stay safe.
4. Spring Sports Physicals: A Smart First Step for Student Athletes
For young athletes, spring sports season is right around the corner — and a sports physical is one of the best ways to ensure they’re ready to compete safely.
A sports physical can help:
- Identify injury risks early
- Evaluate strength and flexibility
- Address past injuries before returning to play
- Ensure overall health for participation
Be sure to schedule your athlete’s sports physical with their primary care provider. And if an injury or orthopedic concern comes up, Iowa Ortho is ready to support your family.
5. Listen to Pain Before It Becomes an Injury
Some soreness is normal when returning to activity, but pain is not something to ignore.
Schedule an evaluation if you notice:
- Pain that lasts more than a few days
- Swelling or instability
- Sharp pain during movement
- Limited range of motion
- Pain that worsens with activity
Early treatment often prevents long-term problems.
Get Back to Spring Activities Safely with Iowa Ortho
Whether you’re preparing for spring sports, getting back into outdoor exercise, or simply enjoying the warmer weather, Iowa Ortho is here to help you stay active and injury-free.
With expert orthopedic care, injury prevention guidance, and physical therapy services, our team supports you through every step of your recovery.