Even if you didn’t spend the winter in hibernation, chances are your activity level will ramp up in the spring. The warmer weather can feel irresistible after being indoors during the colder months.
Jumping off the bench and into the game can be risky after extended idle time. At Doctors United in the Bronx, White Plains, Ardsley, and Yonkers, New York, we want to help you spring into action safely.
We’ve prepared a list of seven tips to get your body ready for outdoor activities, whether you’re returning to a favorite sport or tackling spring clean-up around your yard.
Taking a break from an activity or sport over the winter isn’t always a bad idea, particularly when wear-and-tear adds up. Avoiding the motions that cause repetitive strain injuries can be an off-season healer.
However, it doesn’t mean complete rest. Without a cross-training plan in place, winter inactivity becomes a factor when you ramp up activity in the spring.
Sure, you can trade a baseball diamond for an indoor basketball court, but how do you cross-train when your jam is gardening?
Your spring starting point may help you identify your preparation priorities, though generally you can usually divide your prep into foundational and activity-specific strategies. Tailor your preparations to suit the particular physical demands you’ll face.
Our first three tips can be applied year-round, and they’re definitely the place to start if you’ve had a sedentary winter.
Your body needs a varied diet to meet the energy demands of physical activity, as well as supplying nutrients that serve as healing and recovery resources.
Water is crucial for remaining active and staying flexible. Your body demands more hydration when you’re active and when the weather is warm, but it’s essential every day, all year long.
Few aspects of your life won’t benefit from core muscle conditioning. When you’re active, core muscle development is perhaps the best way to take the strain off your spine and other joints, preventing injury.
The activity you’re preparing for will alter these tips in terms of specific exercises or routines, so blend the strategy with the demands of your springtime exertions.
Spend up to 10 minutes running your body through the key motions of your activity to activate blood flow and ease your body into full participation mode
This applies to warm-ups and in-action performance. Play or work within the bounds of maximum exertion. Aim for 50% physical intensity to start, working up in increments over the season, to avoid sprains, strains, and other injuries.
Replacing worn gear is a major injury reducer. Worn shoes, in particular, are an invitation to time on the sidelines of a sports field or a flower bed.
Sure, you love what you’re doing; that’s why you’re doing it. Pushing too hard because you don’t want the fun to stop usually results in the opposite. Play the long game to enjoy the entire warm-weather experience.
When aches and pains add up, contact Doctors United for one-stop multispecialty care. Call or click to book a visit to the location nearest you today.
