Spring Training: How to Avoid the Injury Spike.

Spring has a way of waking us up. The days are brighter, the mountain trails look inviting again, and training loads often climb quickly after a slower winter. The problem is that the body doesn’t always adapt at the same speed as our motivation. That’s when injuries tend to appear.

Why Injuries Increase in Spring:

During winter, activity levels often drop. Muscles, tendons, and joints adapt to the lower loads.

When the weather improves, most people suddenly increase their training—sometimes doubling their mileage or hours in a week.

The muscles can usually handle it, but the connective tissues (tendons, ligaments, and joints) need more time to catch up.

Think of it like gardening. The plants shoot up quickly in spring, but the roots strengthen at a slower pace. In the same way, your body needs a gradual increase in load to avoid strain.

Three Simple Ways to Protect Yourself:

1. Increase gradually
Add distance, time, or intensity in small steps. A general rule is not to increase by more than 10 to 15 percent per week. Sudden spikes are when problems show up.

2. Strengthen your support system
Tendons and joints respond well to slow, steady loading. Simple exercises like isometric holds (for example, holding a calf raise or squat at mid-point) can build resilience without too much strain.

3. Recover properly
Sleep, hydration, and mobility work are not extras—they’re part of the training process. Recovery is when the tissues adapt and become stronger. Skipping it only delays progress and increases the risk of pain.

When to Get Checked:

If you notice ongoing stiffness, pain that lingers after exercise, or a niggle that keeps returning, it’s best to get it looked at early. Small issues are easier to manage before they become bigger problems.

Ready for a Spring Reset?

A chiropractic session is a good way to ease winter stiffness, prepare your body for a higher training load, and catch any problems before they escalate.