Spring is Here—But Don’t Break Yourself Trying to Keep Up!
Kelowna’s warmer weather means it’s time to dust off the running shoes, hit the trails, or get back into your favorite activities. But after a winter of less activity (or just different activity), jumping back in too fast can increase risk of injury. Here’s how to ease into spring activities safely—so you don’t end up sidelined just as the fun begins.
1. Establish a good warm up routine
Static stretching is more beneficial as a cool-down after exercise or part of a flexibility routine. Instead, try a dynamic warm-up to activate muscles and increase blood flow. Think leg swings, bodyweight squats, and some mobility drills like hip circles or rocking lunges.
2. Build Up Gradually—No Need to Be a Hero
If you haven’t been active for a while, it can be tempting to jump back in at the same intensity you remember ending last season with. Start with shorter durations and lower intensity, then increase volume as you get familiar with the activity again. Your knees, ankles, and hips will thank you later. Muscle memory will kick in quickly and you will be back to your regular intensity before you know it.
3. Strength Train to Stay Injury-Free
A strong body is a resilient body. Runners should focus on single-leg exercises like lunges and step-ups. Cyclists benefit from core and hip stability work. Hikers? Don’t skip those calf raises and glute bridges! A few strength sessions per week can make all the difference.
4. Listen to Your Body
Soreness is normal. Sharp pain is not. If something feels off, take a rest day or switch to a lower-impact activity. Paying attention to small discomforts now can help prevent bigger problems later.
5. Prioritize Recovery—Because You Deserve It
Hydration, mobility work, and good sleep are just as important as the workout itself. Foam rolling, stretching after activity, and getting enough water and quality sleep all support muscle recovery and keep you moving pain-free.
Need a Plan? Let’s Talk.
Want a personalized approach to getting back into your activities this spring? Book a Kinesiology session with Emily Wasylyniuk to build a customized plan that matches your goals—without the risk of injury. Spring is short, so let’s make the most of it!
