Now that Old Man Winter has finally loosened his grips, we are all definitely looking forward to spring! For many, warmer temperatures and later hours of sunlight mean taking the inside activities outside.
Whether you’re looking forward to training for upcoming 5Ks, or just wanting to pick up the basketball for a friendly game of hoops, it’s important to remember that you can be one step away from an injury if you make the jump from inside to outside activity too quickly.
“Even if you stay active indoors during the winter months, the transition to outdoor activity should still be done with some ease and planning,” says Katie Varnado Director of Sports Medicine with ATI Physical Therapy. “This is especially true for those who have decreased their activity during the winter. Running on a treadmill at home or at the club is certainly different than hitting the terrain of a running path through the park. And, even after a short period of decreased activity, your body will not be ready to perform at the level it did prior.”
Katie offers these tips to help avoid injury when getting ready for the outside activity transition:
- Start Slow: Let your body get used to increased activity. Start with small goals, such as doing a routine for 20-30 minutes, and gradually work your way up over a 2–4 week period. Focus on the duration, frequency and intensity of your activity.
- Warm-up & Stretch: Start your activity with a 5-10 minute dynamic warm-up. This helps to increase the heart rate, increase circulation to muscles, and increase activation of the nervous system for improved neuro-muscular reaction. Initial completion of a dynamic warm-up can lead to fewer overuse injuries because the muscles are better prepared and less likely to be overstressed with normal loads. Some examples of dynamic warm-up exercises are light jog, high knees, butt kickers, and jumping jacks.
- Dress in Layers: Dressing too warmly can be a mistake, as exercise generates heat, making you feel warmer than it really is. Dress in fabrics that wick moisture away from your skin. This will keep you warm and dry, and the layers will allow you to remove clothing, and put it back on as needed.
- Listen to Your Body: If you begin to feel pain, STOP! Take a rest and reintroduce yourself to activity slowly when the pain subsides.
- Take Time for Recovery: Adequate recovery time is important if you’re new to regular physical activity or if you’re engaging in vigorous workouts. Your body needs time to recover, even during exercise itself.
- Hydrate: The rules on hydration are the same whether it’s hot or cold out. Drink at least 20 ounces of water 2–4 hours before activity.
- Cool Down: You should end your work out with a cool down and some light static stretching of the major muscle groups you just worked. Hold each stretch for 20-30 seconds and repeat 2-3 times per muscle group.
- Avoid Overuse Injuries: Don’t stick to just one activity or one exercise. This allows you to work various muscle groups and gives your joints a break, which can help prevent overuse injuries.
- Focus on Nutrition: As your activity picks up, be sure you’re fueling your body. Carbohydrates will act as your primary energy source during a workout and lean proteins will help rebuild muscles and make them stronger.
If you find that you pushed yourself a little too much, and have a nagging ache or pain, stop by any ATI Physical Therapy location for a Complimentary Injury Screening. ATI can evaluate your injury and provide you with options for continued care. You’ll be seen by a licensed provider who will provide appropriate recommendations.