Written By Nick de Guzman PT
We are seeing the end of winter, and spring is just around the corner. We are looking forward to more daylight, warmer weather, and more time outside.
How many of us are ready for this change in environment and climate?
What are you looking forward to most with the springtime weather?
When springtime comes around, we tend to see more walkers, runners, and people engaging in outdoor recreational activities such as cycling, hiking, and sports. If you were more dormant throughout the winter, this is your sign to start waking up your body if you plan to be more active with the enticing weather improvements.
Advice for Walkers and Runners
Check your footwear
Equipment matters when it comes to injury prevention and management. Shoes that are several years old may no longer have the support and cushioning they originally had. As your mileage increases, it is possible to develop nagging injuries.
Start small and increase gradually
If you ended the summer with a high weekly mileage, it would be a big shock to your body to start where you left off. Build back up with reduced distances and add a few kilometres each week. This will also help rebuild your aerobic capacity.
Start strength training
Muscles that have been deconditioned need to be strengthened. Lower body strength training will help with support and stability, as well as improving running and walking efficiency.
Advice for Recreational/Seasonal Athletes
Start practicing your skills
Nothing feels worse than stepping onto the field or court and feeling rusty. Getting a head start on skills training can help improve coordination and proprioception outside of high-intensity game situations.
Begin light cardiovascular training
When returning to sport, you’ll need to get used to constant movement. Having a solid aerobic base will help you feel fresher and keep up with the pace of play. Fast starts, quick stops, and sprinting will challenge your cardiovascular system, so it’s best to train your heart to work efficiently.
Start strength training
Strength training helps reduce injury risk by preparing your body for the demands of your sport. Starting too intensely early in the season can increase injury risk, as muscles may not be conditioned to handle rapid loads.
When you’re less active throughout the winter, there can be an increased risk of injury as the body deconditions to certain stimuli. Stopping a specific activity does not necessarily reduce your overall fitness, especially if you stay active in other ways during the winter. However, when returning to those activities, your body may be unaccustomed to the specific movement patterns, and normal activity levels may feel more intense than before.
If you’re feeling ready for the upcoming spring weather but underprepared for the activities you have planned, contact us at 905-240-9355 or [email protected]. We can help set you on the right track for a successful return.
