Ready for Spring? How to Prepare Your Body for More Activity

Now that the days are warming up, you’re probably thinking about yard work, gardening, and soaking up the spring weather before the heat kicks in. Spring energy is real, and yet jumping back into activity too fast can turn “feels great” into “why does everything hurt?”

Doing too much, too soon can lead to back pain, muscle strains, joint pain, and time spent recovering instead of enjoying the season. At Spine & Pain Center of San Antonio in San Antonio and Live Oak, Texas, we see this pattern every spring. 

The key is to prepare smartly so your spring energy doesn’t turn into spring injuries.

Preparing your body for increased activity

Spring weather encourages you to get out and move more, but don’t forget your muscles and joints still need time to adapt. Protect your joints and muscles as you get moving by:

Easing back into activity 

Cold weather often means more time indoors and less movement. Unless you’ve been diligent with your gym time through the winter season, when spring arrives, you’ll want to start slowly — progressively building workout duration and intensity over a period of weeks — to gradually activate your muscles and connective tissues. 

Otherwise, you risk painful muscle strains that can derail your efforts right at the start. 

Choose low-impact exercise before moving into high-impact workouts, and go slow at first. You can add about 10% of intensity each week to keep your fitness level advancing. 

Warming up before you work out

When you take 10 minutes to stretch and loosen your muscles before each workout, you increase blood flow and reduce your risk of injury. A simple warm-up includes brisk walking or marching in place, along with a few dynamic stretches like leg swings and arm circles. 

Focusing on strength building

Spring activities, from yard work to pickleball, require both strength and cardio. You can build strength without any equipment right at home, using just your body weight.  

• Planks help build core stability 
• Squats strengthen your glutes 
• Push-ups build upper body strength

Strength training supports joint alignment and reduces your risk of back, knee, and shoulder injuries — all commonly injured areas for people who ramp up their exercise levels too quickly. 

Always listening to your body 

Sharp pain or lingering soreness during or after exercise are messages from your body. Mild soreness is normal, but if it lasts longer than 48 hours, that’s a sign to decrease intensity and give yourself more rest. 

Persistent pain during exercise or intense post-activity soreness are symptoms that warrant expert evaluation and care. 

Stay active without injury 

With smart warm-ups and a gradual increase in exercise intensity and duration, you can build a stronger body without injuring yourself. 

And if you do experience activity-related pain, Sergio Alvarado, MD, and our expert team at Spine & Pain Center of San Antonio in San Antonio and Live Oak, Texas can help you feel better. Call or click online to schedule a visit today.