After a long winter, it’s normal to feel a bit stiffer, weaker, or less conditioned. As the weather improves, it’s tempting to jump right back into long walks, runs, yard work, or sports—but doing too much too soon is one of the most common causes of spring injuries.

The key? Build back gradually and listen to your body.

? Start Low, Progress Slow

A good rule of thumb is to increase your activity by no more than 10% each week. This gives your muscles, joints, and tendons time to adapt and get stronger.

? Don’t Skip the Warm-Up

Cold, stiff muscles are more prone to injury.
Take 5–10 minutes to:

• Walk briskly
• Do gentle mobility exercises
• Activate key muscles (like glutes and core)

???? Add Mobility + Strength

Movement quality matters just as much as quantity. Incorporating a few simple exercises can:

• Improve flexibility
• Support your joints
• Reduce strain during activity

Even 10–15 minutes, a few times a week, can make a big difference.

?? Respect Recovery

Soreness can be normal—but sharp pain is not.
Make sure to:

• Take rest days
• Vary your activities
• Address small aches early before they become bigger issues

? Use the Right Gear

Worn-out shoes or improper equipment can contribute to pain and injury. Spring is a great time to reassess your footwear and activity setup.

? Not Sure Where to Start?

If you’re feeling unsure about how to return to activity—or if pain is holding you back—our Physiotherapists at St. Vital Physiotherapy and Sports Injury Center in Winnipeg can help. We’ll work with you to create a clear, personalized plan so you can move forward with confidence.

To book an appointment call us at 431-449-5285.