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Spring is a welcome change after winter, bringing warmer weather and more opportunities to enjoy outdoor activities. However, a sudden increase in physical activity can also lead to a rise in common springtime injuries. Understanding these risks—and knowing how to prevent them—can help you stay healthy, active, and injury free throughout the season.
Common Spring Injuries
Some of the most common spring injuries include muscle strains and sprains, falls, gardening related injuries, and sports or recreational injuries. After a less active winter, muscles and joints may be deconditioned, making them more vulnerable when activity levels increase too quickly.
Yard work such as lifting heavy bags, raking, or repetitive bending often leads to back, shoulder, or knee strain. Outdoor activities like biking, hiking, and recreational sports can also result in injuries if proper preparation and safety measures aren’t taken.
Injury Prevention
Prevention starts with easing back into activity. Begin slowly and gradually increase intensity or duration. Take time to stretch and warm up before exercise or yard work and wear supportive footwear appropriate for the activity. When gardening or lifting, use proper body mechanics—bend at the knees, keep objects close to your body, and avoid twisting motions. Staying hydrated, pacing yourself, and taking regular breaks can also help prevent fatigue related injuries.
For minor injuries such as mild strains, muscle soreness, or small cuts and scrapes, basic first aid and home care may be all that’s needed. Rest, ice, compression, and elevation (RICE) can help reduce pain and swelling. It’s important to watch for warning signs that require medical attention, including severe pain, swelling that worsens, numbness or tingling, inability to move a limb, or signs of infection such as redness or warmth.
Denver Health NurseLine
If you’re unsure what to do, the NurseLine is available 24/7 to help. Our nurses can assess symptoms, provide self-care guidance, and help you decide whether to see your primary care provider, visit urgent care, or manage symptoms at home. Call 303-739-1211 anytime to get the right care at the right time—so you can get back to enjoying spring safely.