Back to Spring, Stay Active and Safe This Spring: A Physiotherapist’s Guide for All

Admin
May 9
2 min read

Spring in Ontario is a wonderful time to get outside, enjoy the sunshine, and tackle those gardening projects or walks you’ve missed all winter. But after months of being less active, it’s important to ease into your routine to avoid injuries. As a physiotherapist, I’ve seen many older adults with aches and pains that could have been prevented. Let’s talk about common springtime injuries and how you can stay safe while staying active!

Here’s what to watch out for as you start your spring activities:

Lower Back Pain

· How it happens: Bending over to plant flowers, lifting heavy bags of soil, or raking for too long.

· Prevention tip: Use a gardening stool or knee pad to avoid bending. Lift with your legs, not your back!

Sore Shoulders or Elbows

· How it happens: Reaching high to prune trees, pulling weeds, or repetitive motions like digging.

· Prevention tip: Take breaks every 20 minutes. Keep your arms at chest level when working.

Ankle or Knee Sprains

· How it happens: Tripping on uneven ground, slippery grass, or stepping off a ladder awkwardly.

· Prevention tip: Wear sturdy shoes with a good grip. Go slow on wet or muddy paths.

Sore Feet (Plantar Fasciitis)

· How it happens: Walking or standing for hours in old shoes that lack support.

· Prevention tip: Wear cushioned, supportive footwear. Stretch your calves and feet before doing an activity.

Slips and Falls

· How it happens: Wet Spring weather or leftover ice in shady spots.

· Prevention tip: Use a walking stick or hold onto railings on slippery surfaces.

Tips to Stay Injury-Free

· Warm Up First: Spend 5–10 minutes gently moving your arms, legs, and back before gardening or walking. Try marching in place or shoulder rolls.

· Pace Yourself: Don’t try to do everything in one day! Break tasks into smaller chunks (e.g., garden for 30 minutes, then rest).

· Use Tools to Help: Long-handled tools reduce bending. A wheelbarrow or cart can move heavy items instead of carrying them.

· Listen to Your Body: If something feels stiff or sore, stop and rest. Pushing through pain can lead to bigger problems.

· Stay Strong and Flexible: Simple exercises like seated leg lifts, wall push-ups, or gentle yoga can keep muscles ready for activity.

Even with precautions, accidents happen:

· Rest the area

· Ice for 15 minutes to reduce swelling

· Elevate sore legs or arms

· Call your physiotherapist if pain doesn’t improve in a few days

Spring is a time to enjoy nature and feel your best. By moving mindfully and protecting your body, you’ll stay strong and healthy all season long. You can easily and safely continue gardening, walking, and exploring!

Contact Bayridge Physiotherapy today to begin your journey to recovery. Book an early so we can help you recover faster and get back to doing what you love.