When spring hits, everyone feels it in the air. We can smell life blooming, watch the leaves change to green, and listen to the birds chirping once more with their happy morning songs. For many people, this marks the time to trade out their winter coats for activewear and jump back into sports.
As eager as you might feel to get right back into your favorite sport, remember that your body might not be as prepared. One of the most common springtime injuries is muscle tears, which often happen as a result of exercising too hard after an inactive winter.
Importance of Proper Warmup Techniques
The weather is finally nice again, and you’re ready to spring back into action. You don’t want to be hindered by an injury right away. To avoid muscle tears, here are some tips to follow:
- Do Dynamic Stretching – Arm circles, leg swings, and torso twists are easy warmup activities that prepare muscles for activity.
- Start with Cardio – Start your workout with light running or jumping jacks for five to 10 minutes to increase your heart rate and blood flow.
- Imitate the Movements – Another great way to warm up is to mimic the movements of your intended activity to prepare your muscles for movement. For instance, a soccer player can swing their legs and kick a ball, and a basketball player can start with light throwing.
Following a solid warmup routine is one of the best ways to prevent an injury from occurring during your leisure time and build up your body’s strength instead.
Gradually Increase Activity
If you’ve been inactive all winter, your body is not as ready for intense activity as you may be. Pushing your body too hard too soon will result in pulled muscles. Use these tips to get your body back into the swing of things:
- Ease Into It – Start with shorter, less intense sessions.
- Schedule Rest Days – Give your muscles time to rest by building rest days into your routine.
- Listen to Your Body – When you start feeling stiffness, fatigue, or soreness, take a break and give your body a rest.
Being active is an important part of good health, but remember that everybody has a different limit. You can stretch your body’s limits by gradually doing more.
Prevent Injuries with Exercise
There are certain kinds of exercises that you can build into your routine to help your muscles develop and prevent tears. The most common are:
- Strength Training – Strengthening large muscle groups like the core and glutes allows for better movement and reduces stress on the joints and muscles.
- Flexibility Routines – Stretching after exercise or using an official flexibility routine, such as yoga or foam rolling, keeps the muscles flexible and avoids tightness that may lead to injury.
- Balance and Coordination Training – This type of training not only enhances performance but also lowers your chances of falling or twisting a muscle unexpectedly.
Common Risk Factors for Muscle Tears
Some factors put you at risk of muscle tears, such as:
- Deconditioning – Winter inactivity can weaken and tighten muscles, which increases your risk of injury.
- Overuse – Not allowing your muscles time to rest and recover can cause strain.
- Poor Technique – Improper form, especially in high-impact sports, puts unnecessary pressure on muscle groups.
Knowing the most common risk factors can help you avoid injury and keep your body functioning in peak condition.
How Long Island Spine Rehabilitation Medicine Can Assist
At Long Island Spine Rehabilitation Medicine, our board-certified doctors are available to help you prevent and recover from sports injuries. We offer:
- State-of-the-art equipment to identify imbalances
- Individualized exercise programs tailored to your fitness level
- Cutting-edge rehabilitation treatments like physical therapy, acupuncture, and regenerative therapies
Spring sports are meant to be fun, not painful. If you’ve suffered a torn muscle, we can assist you. Contact Long Island Spine Rehabilitation Medicine to schedule an injury prevention consultation and learn more about our sports rehabilitation program.