Spring is a season of renewed energy, longer days and more outdoor activity. From baseball and soccer to track, tennis and recreational running, athletes of all levels get back to training as the weather warms up. But with this surge of activity comes a surge of sports-related injuries—many of which are completely preventable with the right physical therapy strategies.
At our physical therapy clinic we see an influx of patients in the spring with avoidable issues like muscle strains, shin splints, tendonitis and joint pain. The key to staying safe and active all season long is preparation, smart training and early intervention.
In this post we’ll share practical, expert-backed advice on how to prevent common spring sports injuries, keep your body strong and perform your best.
Why Spring Sports Injuries Are So Common
After a sedentary winter or decreased physical activity many athletes jump straight into intense sports or training routines without giving their bodies time to adapt. This sudden change can overwhelm under-conditioned muscles, joints and connective tissues leading to:
- Overuse injuries
- Acute strains and sprains
- Poor biomechanics
- Re-aggravation of past injuries
Add that to hard playing surfaces, lack of warm-up or improper gear and it’s easy to see why physical therapists call spring a “peak injury season”.
7 Physical Therapy Tips to Prevent Spring Sports Injuries
1. Get a Pre-Season Assessment
Before getting back into your sport consider a physical therapy evaluation to assess your strength, flexibility, balance and movement patterns. A licensed physical therapist can:
- Identify muscle imbalances
- Detect poor posture or biomechanics
- Recommend sport specific exercises
- Create a personalized injury prevention plan
This proactive approach helps correct issues before they become injuries.
2. Warm Up the Right Way
A dynamic warm up is crucial to prepare muscles and joints for the demands of your sport. It increases blood flow, flexibility and primes your nervous system for quick movements.
Try this 5-10 minute dynamic warm up:
- Light jogging or jump rope* Arm circles and leg swings
- High knees, butt kicks, lunges with rotation
- Sport specific drills (light throws, kicks or footwork)
Don’t static stretch before activity as it can reduce muscle performance when done cold.
3. Don’t Neglect Strength and Conditioning
Weak or imbalanced muscles can lead to poor form, slow reaction times and joint instability—all of which increase injury risk. Work with your physical therapist or athletic trainer to build:
- Core strength for better balance and posture
- Hip and glute stability to support knees and back
- Upper body endurance for overhead sports
- Ankle and foot strength to prevent sprains
Incorporate resistance training 2-3 times a week into your in-season training plan.
4. Focus on Flexibility and Mobility
Tight muscles and stiff joints are a recipe for strains and overcompensation injuries. Flexibility is especially important for sports that involve quick changes of direction, throwing or jumping.
Physical therapy mobility exercises may include:
- Foam rolling (quads, calves, hamstrings)
- Dynamic hip openers
- Thoracic spine rotations
- Active isolated stretching
Improving mobility not only prevents injury but also enhances performance.
5. Listen to Your Body
Many spring injuries start as small aches that are ignored. If you notice pain, stiffness or decreased range of motion it’s your body’s way of telling you something is off.
Physical therapists advise athletes to look out for:
- Persistent soreness in one area
- Pain with movement or weight-bearing
- Swelling or instability in joints
- Loss of strength or mobility
Early treatment can stop a minor issue from becoming a season ending injury.
6. Use the Right Gear and Surfaces
Improper equipment can greatly increase injury risk. Make sure you’re wearing:
- Supportive, sport specific shoes (replaced every 300-500 miles)
- Proper protective equipment (helmets, braces, pads)
- Comfortable clothing that allows full range of motion
Also, avoid training on hard or uneven surfaces that can cause joint stress and shin splints. Your physical therapist can assess your gait and recommend footwear or orthotics if needed.
7. **Incorporate Recovery into Your RoutineRecovery is just as important as training. Muscles and joints need time to rebuild and adapt, especially in high-impact or repetitive sports.
Physical therapy recovery recommendations:
- Active rest days with light movement (walking, swimming)
- Stretching or yoga to aid circulation
- Icing sore areas post-activity
- Massage, cupping, or dry needling for muscle tension
- Sleep and hydration optimization
Neglecting recovery is one of the most common causes of overuse injuries like tendonitis and stress fractures.
Spring Sports Injuries We Treat
We see the following spring-related injuries:
- Shin splints from improper footwear or overtraining
- Hamstring and groin strains from poor warm-up or tight muscles
- Runner’s knee (patellofemoral pain syndrome)
- Tennis elbow or rotator cuff tendinopathy
- Ankle sprains from unstable surfaces or lack of ankle strength
- Stress fractures from repetitive impact without recovery
Physical therapy can shorten healing time, restore function and reduce re-injury.
When to See a Physical Therapist
If you have:
- Pain that lasts more than a few days
- Limited mobility or strength
- Swelling that doesn’t go down
- Recurring injuries in the same area
- Pain during sports or daily activity
Our team uses manual therapy, corrective exercises, movement retraining and recovery tools to get you back in action—stronger than before.
Conclusion
Spring is a time to enjoy your sports, improve your performance and live an active lifestyle. Don’t let preventable injuries hold you back.
By working with a licensed physical therapist and following these injury prevention tips, you’ll reduce your risk and make the most of the season. From custom exercise programs to hands-on treatment and recovery support, physical therapy is your best friend in staying healthy and competitive.
Ready to take your spring training to the next level?
Contact us today to book your pre-season injury prevention assessment or sports therapy session with one of our physical therapists.
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