Move More, Hurt Less: Tips for a Safe, Active Spring and Summer

For some people, a warm-weather active lifestyle looks like running, biking, golf or pickleball. For others, it’s gardening, yard work or playing with their kids or grandkids. For many of us, it’s a combination. Regardless of what “moves you,” it’s important to ease back into activity gradually if you had a more sedentary winter.

“In our enthusiasm to get back outdoors, it can be easy to overlook the risk of injury that can result from taking on too much too quickly,” says Nicole Fields, a nurse practitioner with ThedaCare Orthopedic Care. “If you cut back on your activity over the winter months, it’s important to ease back in to a more active lifestyle.”

Slow and Steady

When it comes to activities like gardening and yard work, you might underestimate the stress you’re putting on your body.

“These activities can involve a lot of lifting, bending, twisting, kneeling and repetitive motions,” Fields says. “This can lead to shoulder, knee and lower back injuries. Like any activity, it’s important to warm up, start slow, take breaks and pace your work.”

Regardless of whether you’re doing manual labor, exercising or participating in a sport it’s crucial to warm up your joints, muscles and cardiovascular system.

“Most musculoskeletal injuries happen because of overuse, poor form, lack of warming up, making a sudden movement, or failure to wear or use the proper equipment,” Fields says.

Injury Avoidance

Follow these tips to avoid injury while gardening and doing yard work:

Warm up with gentle movements: Try neck rolls, shoulder circles, and arm and leg stretches.
Lift with your legs, not your back: Bend your knees, keep your back straight and avoid twisting. Hold objects close to your body. Recruit help for managing or moving heavy items.
Vary your position: Avoid staying in the same position for too long. Your body will usually tell you when it’s time to switch it up.
Build in breaks: Don’t try to do everything at once. Chunk large jobs into smaller, manageable tasks.
Don’t push through pain: Pay attention to any pain or discomfort you feel, and don’t overexert yourself. If you experience pain, stop and rest. Pushing through pain can lead to more serious injury.

General Guidelines

For any outdoor activity or sport, it’s important to:

Stay hydrated. Drink water before, during and after any outdoor activity.
Protect your skin. Wear a hat, sunglasses, sunscreen, light-colored clothing and gloves, if applicable.
Use extra caution when doing outdoor activities during the peak sun times of 10 a.m. to 4 p.m.
Wear proper footwear for the activity you’re participating in.
Apply insect repellant if you’re working in the yard or hiking.

When to Seek Care

Even with precautions in place, injuries can occur. If that happens, you can start with home care measures for many aches and pains.

For many musculoskeletal injuries, the RICE protocol is a good first line of treatment, Fields says.

This involves:

Rest: Give your body a chance to heal and repair.
Ice: Apply ice to the affected area for 10-minute intervals.
Compression: Wrap a cloth or compression bandage around injuries to apply gentle pressure to the area.
Elevation: Rest the injured body part at an elevated level — if possible, above the level of your heart.

Seek medical care if you experience:

An injury that doesn’t improve after a few days with home care measures
Persistent joint pain
Swelling that doesn’t go down
Loss of motion
Pain that worsens with activity

“When in doubt, it’s always a good idea to get checked out,” Fields says.

Expanded Care Options

ThedaCare Orthopedic Walk-in Care offers a convenient, no-appointment-needed option for injury evaluation and care. In one appointment, you can receive specialized care, onsite imaging, tailored treatment and recovery plans, and coordination of any needed referrals or follow-ups. Orthopedic walk-in care is available seven days a week in Appleton and weekdays in Oshkosh.

Enjoy an Active Spring and Summer

“Getting outdoors, enjoying fresh air and communing with nature are good for our physical and mental health,” Fields says. “I encourage everyone to find an activity they can enjoy outdoors. Start slowly, pace yourself and rest when you’re tired. Then, look forward to a summer of fun.”