Spring is finally here—and with it comes better weather, longer days, and that sudden urge to get back outside and do more. Hiking, running, pickleball, weekend trips, yard work… it all sounds great.

But quick reality check: has your body been moving as much as your motivation lately?

If winter meant more sitting, working, or staying cozy indoors, jumping straight into spring activities can catch your body off guard. That’s usually when little aches show up—or when something bigger pops up that forces you to slow down.

The good news? A little prep now can go a long way.

The Most Common Spring Mistake: Doing Too Much, Too Fast

**This is something we see every year. Activity levels jump quickly, but the body hasn’t quite caught up yet.**

That might look like:
Long hikes after months of minimal walking
Weekend-only workouts
Running multiple days in a row “to get back into it”
Jumping back into rec sports without easing in

Your body is adaptable (which is great), but it still needs time. When activity increases faster than your muscles, joints, and tendons are ready for, pain tends to show up—not because something is broken, but because your body is asking for a better approach.

Common Spring Activities That Sneak Up on Your Body

Most spring injuries aren’t from one big moment. They build quietly over time. We often see issues related to:

Hiking and long walks
Running or training for races
Pickleball, tennis, or other rec sports
Yard work and home projects
Travel with lots of walking and lifting
All great activities—just not always forgiving if your body isn’t prepared yet.

How to Prep Your Body (Without Overhauling Your Life)

You don’t need to completely change your routine to move better this spring. A few intentional habits make a big difference:

Ease back in
Increase distance, time, or intensity gradually instead of going all-in right away.

Build a strength base
Strong hips, core, calves, and shoulders help your body handle more activity with less strain.

Warm up with a purpose
A short, dynamic warm-up helps your joints and muscles get ready to move—not just stretched.

Pay attention to early signs
Some soreness is normal. Pain that sticks around or worsens is a sign to adjust, not push harder.

Don’t skip recovery
Rest days, mobility work, and sleep all count as part of staying active.

Where Physical Therapy Fits In

Physical therapy isn’t just for after you’re injured. It can also help you stay ahead of problems before they turn into setbacks.

A physical therapist can:

Look at how your body actually moves

Identify weak spots or mobility restrictions
Create a plan that matches your goals
Help you progress safely and confidently

Think of it as giving your body a plan before you jump back into everything spring has to offer.

The Takeaway

Spring should be about getting outside and enjoying yourself—not dealing with nagging aches or having to hit pause on activities you love.

If you’re getting back into movement or noticing small issues you don’t want to turn into bigger ones, we’re here to help. A quick check-in now can save you a lot of frustration later.

Ready to move better this spring? Book an appointment with us and let’s get you feeling strong, confident, and ready for the season ahead. 🌱💪

book now

From Couch to Weekend Warrior: How to Prep Your Body for Spring Activities