As the weather warms up and the days get longer, many of us as eager to get back outside. Whether that be returning to your running, hitting the golf course, joining a recreational sports league, or tackling yard work, spring is a season full of movement.
But with that sudden increase in activity comes a rise in injuries. After a more sedentary winter, our bodies are not quite ready for the demands we place on them – leading to some very common – and preventable – issues.
Here are just five injuries we frequently see this time of year, with what you can do to avoid them and who to contact when you need help.
- Runner’s Knee (Patellofemoral Pain Syndrome)
What is it?
A dull, aching pain around the front of the knee, often aggravated by running, squatting, or going up and down stairs.
Why it happens in spring:
Many people jump back into running too quickly after a winter break, increasing mileage or intensity too fast.
How can it be prevented?
- Gradually increase your running distance and pace
- Strengthen your hips and glutes to support proper knee alignment
- Wear appropriate and supportive footwear
- Incorporate rest days into your routine
Looking to get a new pair of shoes this spring? Visit SoleScience to get properly fitted for your perfect Running Shoe.
2. Tennis Elbow (Lateral Epicondylitis)
What is it?
Pain and tenderness on the outside the elbow caused by overuse of the forearm muscles.
Why it happens in spring?
Seasonal sports like tennis, pickleball, and even gardening can put repetitive strain on the elbow.
How can it be prevented?
- Warm up properly before activity
- Use proper technique and equipment (especially racquet grip size)
- Take breaks during repetitive tasks
- Strengthen your forearms and wrists
3. Ankle Sprains
What is it?
Stretching or tearing of the ligaments in the ankle, usually from rolling or twisting it.
Why it happens during spring?
Uneven outdoor surfaces, trails, and sports fields increase the risk – especially when returning to activity after some time off.
How can it be prevented?
- Wear stable, activity-appropriate footwear
- Strengthen your ankle muscles and improve balance
- Be cautious on uneven terrain
- Consider bracing if you have a history of sprains or are looking for extra support
Visit either of our retail spaces to learn about the braces we carry (or we can order in for you) for your specific needs!
4. Mechanical Low Back Sprain
What is it?
Strain and/or stiffness in the lower back, often caused by improper lifting or overuse.
Why it happens in spring?
Yard work, gardening, and spring cleaning often involve lifting, bending, and twisting – sometimes for longer than your body is used to.
How can it be prevented?
- Your legs contain some of the strongest muscles in your body – make sure to use them to lift heavy loads! (bend at the knees, not your back)
- Avoid prolonged bending and/or twisting
- Take breaks!
- Increase your overall muscular strength and endurance
5. Achilles Tendinitis
What is it?
Inflammation or irritation of the Achilles Tendon, causing pain and stiffness at the back of the heel.
Why it happens in spring?
A sudden return to running, jumping, or high-impact activities can overload the tendon.
How can it be prevented?
- Ease back into activity gradually
- Stretch and strengthen your calves regularly
- Avoid sudden increases in intensity or volume
- Wear supportive shoes with proper cushioning (i.e. Custom Orthotics from SoleScience or Footbeds from Kneed which are sold at both Fowler Kennedy retail locations)
Injured in the past 4 weeks? Fowler Kennedy is here to help.
If you have succumbed to an injury within the past 4 weeks, it is important to have it assessed early to ensure proper healing and to prevent it from becoming a longer-term issue.
Our Acute Injury Clinic is designed specifically for recent acute injuries. This service provides timely access to expert assessment and care, helping you understand your injury and start the right treatment plan as soon as possible.
At the Acute Injury Clinic, you can expect:
- A prompt assessment by healthcare professionals
- A clear diagnosis and explanation of your injury
- Recommendations for the next steps in your care
- Guidance on a safe return to your activities
- OHIP covered
Early intervention can make a significant difference in your recovery.
To book an appointment, please call (519) 661-3011
*please note we do not see individuals who have been involved in Motor Vehicle Accidents.