Spring into Movement: How to Stay Active and Injury-Free This Season

With longer days and sunnier skies, May is the perfect time to get outside and move more—whether it’s running along the dyke, hiking local trails, planting a garden, or getting back to sports. It’s also a time when we tend to see a rise in preventable aches and injuries.

At Empower Physiotherapy, we love seeing our community out enjoying the outdoors—and we’re here to help you do it safely and comfortably. Here are some tips from our physiotherapy team to help you stay active and injury-free this spring.

1. Start Slow and Build Gradually

If you’ve been less active over the winter, your body might need time to adjust. Jumping into long runs or full weekends of yard work can lead to strains, sprains, or overuse injuries like tendonitis.

Try this:

• Start with shorter or lighter sessions.

• Increase your time or intensity gradually (no more than 10% per week).

• Pay attention to how your body feels—soreness is okay, pain is a red flag.

  
  

2. Warm Up Before You Head Out

Getting your muscles and joints ready for activity helps prevent injury and improves performance.

A good warm-up includes:

• 5–10 minutes of light cardio (like brisk walking).

• Dynamic movements such as leg swings, arm circles, or walking lunges.

This is especially important before a run, hike, or sport.

3. Cool Down and Stretch

After your activity, take a few minutes to cool down and stretch. This helps your body recover and reduces next-day stiffness.

Try:

• Hamstring and calf stretches (great after walking or running)

• Hip flexor stretches (especially after sitting or gardening)

• Shoulder and chest openers (perfect post-gardening or overhead work)

Hold each stretch for about 20–30 seconds, and don’t forget to breathe.

4. Wear the Right Footwear

Switching to lighter shoes—or spending more time barefoot—can put new stress on your feet, knees, and hips if you’re not used to it.

Our advice:

• Choose supportive shoes for walking, running, or yard work.

• Ease into any barefoot or minimal shoe use.

• If you’re dealing with foot pain or conditions like plantar fasciitis, we can help with taping, orthotics, or treatment.

  
  

5. Watch for Early Warning Signs

Some soreness is expected with new or increased activity, but lingering pain or swelling is worth paying attention to.

Common signs to look out for:

• Joint stiffness or swelling

• Sharp or persistent pain with movement

• Pain that doesn’t go away with rest

Early treatment can make a big difference and help you stay on track.

6. Stay Hydrated and Fuel Your Body

Don’t forget the basics—drink plenty of water (especially in the heat), and make sure you’re fuelling your body with nutritious meals and snacks to support your energy and recovery.

7. We’re Here to Support You

Whether you're training for a run, digging into spring gardening, or simply looking to be more active, we’re here to help your body feel its best. Our physiotherapists can support you with injury prevention, treatment, and personalized movement plans so you can stay active and confident all season long.

Let’s make this a season of strength, not setbacks.If something’s holding you back—or you just want a check-in before diving into activity—reach out to book an appointment. We’re always happy to help.