Health & Fitness
5 Common Spring Injuries & Tips To Help Minimize Your Risk
Stay active this season with expert tips from Summit Health Orthopedics to help reduce your risk of sprains, strains and other injuries.
As winter’s chill fades and warmer days return, outdoor activities ramp up — and so does the risk of orthopedic injuries, especially if your body isn’t prepped for the season’s demands. Whether you’re hitting the trails, playing sports or tackling yard work, certain injuries are more common this time of year.
Whatever your spring plans, Summit Health Orthopedics is here to help you stay active and reduce your risk of injury. Here are five common spring injuries to watch for — plus tips to protect yourself.
1. Sprains & Strains — As spring arrives, the urge to dive into outdoor sports and weekend hikes is strong — but jumping in too quickly can lead to overexertion. Sudden movements, twisting motions or skipping warm-ups can put stress on your muscles and joints, increasing the risk of ankle sprains, hamstring pulls and other soft tissue injuries — especially if your body isn’t used to the activity.
Prevention Tip: Before swinging a tennis racket or casting your first line of the season, take a few minutes to warm up with stretches and light exercises to boost circulation and loosen key muscle groups. Ease into activity gradually, and consider adding strength training to help your ankles, hamstrings and supporting muscles better handle the demands of your favorite spring pastimes.
Should you experience any discomfort, don’t ignore it. Summit Health Orthopedics’ specialists can evaluate your injury and provide targeted rehabilitation to get you back to full activity.
2. Knee Injuries — Running, hiking and high-impact sports such as soccer or basketball are great for staying fit, but they can take a toll on your knees. Repetitive stress and sudden directional changes increase the risk of ACL tears, meniscus damage and persistent knee pain. Without proper support or technique, these issues can worsen over time — potentially sidelining you from the activities you love.
Prevention Tip: Proper gear is key to protecting your knees. Choose shoes with good cushioning and arch support to absorb shock and reduce strain. Warm up with stretches for your quads, hamstrings and calves, and don’t skip the cool-down afterward. Incorporate strength exercises like squats and lunges to build long-term knee stability.
If knee pain persists, Summit Health Orthopedics offers personalized care — from noninvasive treatments to surgery — to restore mobility and get you back to the activities you love.
3. Shoulder & Elbow Injuries — From perfecting your golf swing to pitching a baseball, many spring activities involve repetitive arm motions that can strain your shoulders and elbows. Even mild tasks like raking leaves or pulling weeds can cause muscle strain if you're not properly warmed up or strengthening those areas. Over time, these stresses can lead to injuries such as rotator cuff strains or tendinitis (including tennis or golfer's elbow), resulting in long-term pain or limited range of motion.
Prevention Tip: Before grabbing a club, ball or garden trowel, warm up with stretches to prepare your body. Incorporate strengthening exercises to help your shoulders and elbows handle repetitive movements. Also, focus on maintaining proper form — keeping the right angles and posture can reduce wear and tear, helping you stay injury-free over time.
If discomfort or ongoing pain does set in, Summit Health Orthopedics offers comprehensive evaluations and tailored treatment plans to help ensure you recover as quickly and safely as possible.
4. Fractures & Dislocations — After being cooped up all winter, there’s nothing better than getting outdoors — whether kayaking, biking, or playing a pickup game at the park. While these activities boost fitness and mood, they also increase your risk for falls that can lead to fractures or dislocations in areas like your wrists, ankles or collarbone. A misstep on uneven terrain or a fall from your bike can quickly turn a fun day into an unwelcome trip to the doctor.
Prevention Tip: Reduce your risk of falls by wearing the right protective gear, such as helmets, shin guards and wrist guards, especially for high-impact activities. Strengthen your balance and coordination with exercises like standing on one leg or using a balance board — these simple moves can help minimize injury if you do fall.
If you get hurt, whether on the field or in the woods, Summit Health’s orthopedists can quickly diagnose the issue and provide the proper treatment, helping you get back on your feet fast.
5. Back & Hand Strains — Spring is the perfect time for a fresh start, but all that bending, scrubbing and lifting during spring cleaning can lead to injury without proper preparation. Whether you’re gardening or hauling heavy boxes, repetitive hand and wrist motions can result in issues like arthritis or carpal tunnel syndrome. Additionally, improper lifting techniques can strain your lower back, causing lingering pain or even spasms.
Prevention Tip: Begin your day with 5-10 minutes of warm-up stretches for your back, arms and wrists to prevent overuse injuries. When working, lift with your knees, maintain a neutral spine and avoid twisting your torso. Take regular breaks — ideally every hour — to rest and hydrate, helping your muscles recover. For repetitive tasks like raking or scrubbing, consider wearing supportive gloves or wrist braces.
If you experience discomfort, Summit Health Orthopedics’ specialists can provide expert evaluation and treatment options, including hand therapy, to help you feel as good as new.
About Summit Health Orthopedics: Summit Health Orthopedics is New Jersey’s largest orthopedic practice, providing world-class musculoskeletal care to residents across New Jersey and New York. Their expert physicians offer personalized treatments for a wide range of injuries and conditions, helping you stay active and recover as quickly as possible. Whether you're dealing with a new injury or need ongoing care, Summit Health Orthopedics is here to guide you back to the activities you love.
