Spring Training: 5 Ways to Prepare Your Body for a More Active Season

Temperatures are rising and the outdoors is beckoning. You’re ready to start moving your body and become more active now that your long winter inside is coming to an end.

But you don’t want to spring off the couch into full-bore activity. That’s a recipe for injury.

Here at A+ Athlete Sports Medicine, Adam Redlich, MD, Christina Lusk-Caceres, DO, and our team coach our patients on five ways to prepare your body for a more active season. We call our approach spring training. Here’s how it works.

1. Start slow and increase gradually

The key word when it comes to starting spring activity is gradual. After a season of less activity, your muscles, tendons, bones, and joints will need some time to ease back into things. Whatever activity you’re participating in, start with short, low-intensity sessions and follow the 10% rule as you increase your distance, time, or intensity week after week.

Proceeding gradually like this will reduce the risk of an overuse injury or tendon strain.

2. Stretch it out

Cold weather and lower activity levels can leave your body feeling stiff and immobile. Incorporating daily mobility work into your routines can pay big dividends in preventing injury. This could include options like yoga and pilates. You should also always warm up for each activity with dynamic stretching and cool down afterwards with gentle static stretches.

3. Build strength

Building strong muscles can support your joints as you exercise, especially if you’re participating in higher-impact activities. You don’t necessarily need heavy weights, you can start with bodyweight exercises and resistance bands. Focus on core strength and lower body with squats and lunges.

4. Fuel and hydrate properly

Your body needs nutrition and liquid to operate at its best. Eat a balanced diet that focuses on lean proteins, fruits, vegetables, and whole grains while avoiding as much sugar and processed food as possible. You should also stay hydrated by drinking plenty of water throughout the day.

5. Rest, recover

The periods of rest and recovery between your activities are important as well. Prioritize getting quality sleep so you have the energy you need, and don’t forget to incorporate rest days into your schedule to allow your body time to repair and regenerate between intense exercise sessions.

If you’d like professional guidance as you ramp up your activity, our team at A+ Athlete Sports Medicine is happy to help. Call our offices in Robbinsville or Neptune, New Jersey, to schedule an appointment today or use our online scheduler to pick your own convenient time.