Spring Back Safely: Getting Active After Winter Without the Injuries

Published April 2, 2026

Spring Back Safely: Getting Active After Winter Without the Injuries

By: The Centers for Advanced Orthopaedics

After months of colder weather and less movement, many people are excited to get outside and start exercising again. Whether it’s running, hiking, biking, or simply walking more, jumping back into activity too quickly can lead to strains, sprains, and joint pain.

The good news? A few simple steps can help you get moving again while protecting your muscles and joints.

Start Slow (Your Body Will Thank You)

It’s tempting to jump right back into the workouts you were doing last fall, but your body may not be ready yet. Muscles, tendons, and joints need time to adapt.

Try this:

  • Increase activity gradually over a few weeks
  • Start with shorter workouts and build up duration and intensity
  • Mix in low-impact activities like walking, swimming, or cycling

Warm Up Before You Move

Cold, tight muscles are more prone to injury. A quick warm-up increases blood flow and prepares your body for movement.

Good warm-ups include:

  • Light walking or jogging
  • Dynamic stretches (leg swings, arm circles)
  • Gentle mobility exercises for hips, knees, and shoulders

Just 5–10 minutes can make a big difference.

Don’t Skip the Stretch

Stretching after activity helps improve flexibility and reduce muscle tightness.

Focus on major muscle groups like:

  • Hamstrings
  • Calves
  • Quadriceps
  • Hip flexors
  • Shoulders

Hold each stretch for 15–30 seconds without bouncing.

Wear the Right Gear

Old shoes or improper footwear can contribute to foot, ankle, knee, and hip pain. If your sneakers have seen a lot of miles, it may be time for a new pair.

Supportive footwear can help reduce stress on your joints and improve stability during activity.

Listen to Your Body

Soreness is normal when returning to activity—but sharp pain, swelling, or pain that doesn’t improve may be a sign of injury.

Common early-season issues include:

  • Tendonitis
  • Knee pain
  • Achilles irritation
  • Plantar fasciitis
  • Muscle strains

Ignoring pain and pushing through it can make injuries worse.

Make Recovery Part of Your Routine

Your body needs time to recover between workouts. Hydration, rest, and good nutrition all support healthy muscles and joints.

Consider adding:

  • Rest days
  • Foam rolling or light mobility work
  • Cross-training to reduce overuse injuries

When to See an Orthopaedic Specialist

If pain lasts more than a few days, limits your movement, or keeps you from doing the activities you enjoy, it may be time to get evaluated.

The specialists at The Centers for Advanced Orthopaedics are here to help you stay active and healthy all year long. From sports injuries to joint pain, early care can help you recover faster and prevent long-term problems. Book your next appointment today at CAO.

Get Moving—The Smart Way

Spring is the perfect time to get back outside and get active again. By easing back into exercise, warming up properly, and listening to your body, you can enjoy the season while keeping your joints and muscles strong.

Move more. Hurt less. Stay in the game.