Getting Back to Movement: Preparing Your Body After Winter

Why Your Body May Feel Stiff After Winter

Reduced movement can lead to:

• Decreased joint mobility
  
  
• Muscle tightness, especially in the hips and lower back
  
  
• Reduced strength and endurance
  
  
• Increased strain on tendons when activity suddenly increases
  
  

When activity levels rise too quickly, tissues that have not been conditioned can become irritated. This is a common reason people experience back pain, knee pain, or shoulder discomfort when returning to exercise, yard work, or recreational sports.

How to Safely Increase Activity

A gradual approach is key. Consider the following:

1. Start Slow
   Increase intensity and duration over several weeks rather than days. A sudden jump in activity can overload muscles and joints.
2. Focus on Mobility First
   Gentle stretching and range-of-motion exercises can help improve flexibility in the hips, shoulders, and spine before beginning higher-impact activities.
3. Build Foundational Strength
   Strengthening core muscles, glutes, and stabilizing muscles around the knees and shoulders can improve joint support and reduce strain.
4. Warm Up Properly
   Light walking, stationary cycling, or dynamic movements before activity can increase blood flow and prepare muscles for exercise.
5. Listen to Persistent Pain
   Mild soreness can be normal when resuming activity. However, sharp pain, swelling, or pain that does not improve with rest may indicate an underlying issue that should be evaluated.

Common Springtime Injury Risks

As activity increases, common concerns include:

• Lower back strain
  
  
• Knee pain with walking or running
  
  
• Shoulder pain from overhead activity
  
  
• Tendon irritation from sudden increases in exercise
  
  

Early evaluation can help prevent minor issues from progressing into more significant injuries.

When to Seek Care

If pain persists for more than a few days, limits your ability to exercise, or interferes with daily activities, it may be beneficial to consult a specialist. Early assessment can help identify muscle imbalances, joint irritation, or underlying orthopedic conditions and guide appropriate treatment.

Ready to Move Into Spring with Confidence?

If you’re noticing joint, muscle, or back pain as you become more active, our team at Garden State Pain & Orthopedics can help you safely transition into the season. We offer comprehensive evaluations and personalized treatment plans to help you stay active and avoid setbacks.

Schedule an appointment at one of our convenient locations in Edison, Clifton, West Orange, Hazlet, or Jersey City to get ahead of pain and start spring strong.