🌷 Don’t Let “False Spring” Cause a Real Injury

The first warm days of March are motivating. You go for a longer walk, start running again, clean up the yard, or jump back into tennis or golf. But here’s what we see every year in physical therapy:

March is prime time for overuse injuries.

After a winter of reduced activity, your muscles, tendons, and joints aren’t as conditioned as you think. Your motivation may be high—but your tissue tolerance is lower than it was in the fall.

Common early-spring injuries include:

• Achilles tendinitis

• Low back flare-ups

• Knee pain

• Hamstring strains

• Shoulder irritation from yard work

Why it happens

Cold weather often means:

• Less overall movement

• More sitting

• Reduced strength and mobility

When activity suddenly increases, the body can’t adapt fast enough.

What to do instead

Before ramping up:

• Increase activity gradually (no more than 10% per week)

• Warm up before yard work or workouts

• Add 2 days of strength training (glutes, calves, core)

• Pay attention to morning stiffness or lingering soreness

Think of early March as a preparation phase, not a performance phase.

A little patience now can prevent weeks of frustration later.