From Winter Rest to Court Ready: Returning to Sport the (B)right Way

Now that we are officially into the spring season, it’s hard not to feel that pull to get back outside and into your favourite activities. After (too many!) months of colder weather and shorter days, running, cycling, tennis, and golf quickly move back to the top of the list.

This seasonal shift is exciting - but it can also catch your body off guard. Each year, I see a similar trend: a spike in aches, pains, and injuries as people dive back in with enthusiasm before their bodies are fully ready.

The good news? With the (b)right approach, most of these setbacks are completely preventable.

Here are a few simple tips to help you ease back into sport, stay injury-free, and keep you doing what you love all season long.

Gradually Increase Your Activity

The biggest risk factor for injury is doing too much, too soon.

Over the winter, we tend to become less active, and our bodies need time to ease back into activities. It can be tempting to jump back into the same intensity or duration that you were doing previously. Instead, try to build up gradually. For example:

  • If you’re running, consider increasing by 0.5-1 km each week

  • If you’re cycling, consider increasing by 5 minutes each week

  • If you’re jumping back into sports, try to stager the week in which they start

Easing in will allow your body time to adapt to the increased load. With that being said, don’t forget to warm up your body prior to exercise.

Warm Up Before Sports

A proper warm up can significantly reduce your risk of injury and improve your performance. Before exercise, spend 5-10 minutes doing the following:

  • Aerobic movement (walking, jogging, cycling)

  • Dynamic movements (leg swings, arm circles)

  • Sport-specific movements (trunk rotations for golf and tennis)

Dynamic movement is most important before activities and static stretching should be saved for afterwards. Don’t forget about strength training!

Strength Training is Key

Participating in sport is a great way to stay active and healthy; however, it’s just as important to incorporate strength training into your exercise routine. Strength training can help reduce injury risk and improve sport performance. Target major muscle groups with the following exercises:

  • Squats

  • Lunges

  • Glute bridge

  • Shoulder press

  • Chest press

  • Rows

  • Core exercises (examples: pelvic tilts, dead bug, bird-dog)

Strength training doesn’t need to include elaborate or complicated exercises - including strength programming just twice a week can help to reduce the risk of injury.

Expect Soreness (But Know the Difference)

Mild muscle soreness when returning to activity is normal and often referred to as delayed onset muscle soreness (DOMS). DOMS typically peaks with 24-48 hours following exercise. This is a sign that your muscles have worked hard and are in the process of getting stronger.

Pain on the other hand (think sharp or stabbing sensations) may indicate something more significant and should be assessed. Pain signals to look out for include:

  • Appears suddenly during activity

  • Gets progressively worse

  • Persists for several days

  • Limits normal movement

Listening to your body can help prevent minor issues from becoming long-standing injuries.

Don’t Ignore Small Issues

Many injuries start as small irritations that people ignore or try to push through. Untreated aches and pains can lead to longer-standing injuries. Addressing problems early can lead to:

  • Shorter recovery time

  • Less time away from activity

Healthcare practitioners who focus on passive care along with active rehabilitation are a great resource to consult when it comes to getting back into sport as they can help address any aches or pains that might arise.

When the spring weather rolls around and you’re starting to reconnect with the activities you enjoy, remember the following:

  • Build gradually

  • Stay consistent

  • Listen to your body

For more information on chiropractic care and returning to activity, we welcome you to book a complimentary 15-minute meet-and-greet with one of our Bright chiropractors.

Written by: Dr. Vanessa Cotter, DC

Disclaimer

The advice provided in this article is for information purposes only. It is meant to augment and not replace consultation with a licensed healthcare provider. Consultation with a chiropractor or other primary care provider is recommended for anyone suffering from a health problem.

Crystal Draper