🌷Spring into movement

As winter fades (yay!) and we welcome longer and warmer days, March is the perfect time to reset not just your home, but your body as well. At Renew, we see a predictable trend this time of year, people start moving more, getting back outside, jumping into new fitness routines and my personal fav-longer walks with the dogs 🐶. And while all that motivation is powerful, it can also lead to overuse injuries, flare-ups, and lingering pain if your body isn’t prepared. Let’s talk about how to transition safely into spring activity.

Why injuries spike in early Spring

During winter, activity levels often drop. Even for people who stay active, movement patterns shift — more indoor workouts, less walking, less yard work, fewer recreational sports. Then March arrives and suddenly you’re walking more, training for a race, back in the garden and your kids’ sports schedules ramp up and your body hasn’t necessarily built up tolerance for that increase in load yet.

Common spring complaints we treat:

• Knee pain from running

• Plantar fasciitis

• Low back pain from yard work

• Shoulder pain

• Achilles tendon irritation

The good news? Most of these are often preventable.

3 Smart ways to “spring train” your body

1️⃣ Gradually increase activity

The 10% rule is a helpful guideline — increase your activity by no more than 10% per week. Sudden spikes are one of the biggest predictors of injury.

2️⃣ Build strength before you build distance

Strength training improves joint stability and tissue tolerance. A few focused sessions per week can dramatically reduce injury risk.

3️⃣ Address old aches now

That “minor” knee or shoulder pain from last year? It usually doesn’t disappear — it just waits.

Early physical therapy intervention can:

• Improve mobility

• Correct movement patterns

• Prevent chronic pain

• Reduce reliance on medication

  
  

Before increasing intensity or distance, the true low-hanging fruit for injury prevention is preparing your muscles and joints with a focused warm-up. Check out THIS quick 5-minute routine before any workout to prep your body!

March is also National Athletic Training Month 🏋️‍♀️ which highlights the importance of musculoskeletal health and injury prevention. Whether you're an athlete, a weekend warrior, or simply trying to stay active, proactive care matters.

If you’re planning to:

• Train for a race

• Increase your walking routine

• Start a new gym program

• Return to recreational sports

A movement screening or preventative PT visit can help you start strong.

🧘‍♀️Spring cleaning for your body

Think of physical therapy as spring cleaning for your joints and muscles:

• Clear out stiffness

• Restore mobility

• Strengthen weak areas

• Improve balance and coordination

It’s also a great reminder that proper fueling matters — consider adding a healthy protein snack like this one to support muscle recovery and performance ➜ Click here

You deserve to enjoy the warmer months without pain holding you back and a little preparation now can make all the difference in how your body responds later. If you’re ready to move better, we’re here to help! Wishing you a healthy, active season ahead- happy spring!