As the frost finally retreats and the days include more hours of sunlight, InLine Physical Therapy suggests transitioning from the sofa to the sidewalk. Now is the perfect time to get back into the habit of movement to ensure you are ready when the seasons change.
The “Winter Rust” is Real
During the colder months, movement patterns can often become restricted. We take shorter steps on icy patches, we hunch our shoulders against the wind and our joints can feel stiff from inactivity. Cold temperatures can actually change the fluid that lubricates your joints, making you feel “creaky.”
Getting outside is a great way to counteract that winter stiffness. Natural sunlight – even on gloomier days – offers a dose of vitamin D to boost bone density and mood. While you’re outside, engage in some rhythmic movement like walking or cycling to increase blood flow and “greases” your joints, reducing chronic aches.
Implement the 10% Rule
In spring, people tend to engage in their first big outdoor activity with the same intensity that they had last fall. That’s a sure way to wake up the next day with sore muscles and a strained lower back.
Instead, increase your activity level (whether by distance, weight or time) by no more than 10% each week. This gives your body time to adapt to the big projects and adventures on your summer to-do list.
The Spring Checklist
Before you head outdoors, consider checking your equipment – and your endurance – to make the most of your time.
- Check Your Tread: Check the soles of your walking shoes for worn-out foam. A new pair means better shock absorption and saves you from potential knee and hip pain.
- Wake Up the Core: Incorporate a few light stretches, bridges and planks into your morning routine to help strengthen your glutes and core before you head out.
- Hydrate Early: Proper hydration is important year-round, and especially when your activity levels are increasing. Drink before you feel thirsty to avoid everything from dizzy spells to muscle cramps.
Let’s Get Moving, Together
Whether you’re strolling through the local park or finally tackling that backyard project, listen to your body. A little soreness is a sign of growth, but sharp pain is a signal to slow down.
Learn more at https://www.inlinephysicaltherapy.com/ or call our office at (217) 708-5131.
