Stay Injury-Free This Spring: Expert Tips for Hiking, Gardening, and Outdoor Fun
on Thursday, May 8, 2025
Spring is one of the best times to get outside and explore everything Portland and the Pacific Northwest have to offer. From scenic hikes to weekend gardening projects, it’s the season to move, play, and enjoy the fresh air.
But with increased activity comes a greater risk of sprains, strains, and other avoidable injuries.
At Renew Physical Therapy, we believe prevention is just as important as recovery. Today, we’re sharing essential tips to help you stay injury-free this spring — and enjoy all your favorite activities with confidence.
Why Springtime Injuries Are So Common
After a long winter indoors, it’s tempting to dive straight into new routines. But sudden increases in activity — especially without proper preparation — can lead to:
- Muscle strains
- Tendonitis
- Sprained ankles
- Low back injuries
- Knee pain
Spring is the perfect time to gradually rebuild strength, balance, and flexibility before pushing your body to its limits.
Top Physical Therapy Tips for Safe Spring Activities
Whether you’re hiking the Gorge or planting a new vegetable garden, these strategies can help protect your body:
- Warm Up Thoroughly
Dynamic stretching (like walking lunges and arm circles) gets blood flowing and preps muscles for movement.
- Pace Yourself
Increase your activity time and intensity gradually. Listen to your body and take breaks when needed.
- Strengthen Key Muscle Groups
Focus on building strength in your core, hips, and legs. Stronger muscles mean better stability and fewer injuries.
- Use Proper Body Mechanics
When lifting heavy gardening bags or hiking steep trails, bend at your hips and knees — not your back.
- Stay Hydrated and Wear the Right Gear
Proper footwear, gloves, and hydration go a long way toward injury prevention.
- Don’t Ignore Warning Signs
Soreness that doesn’t go away, sharp pain, or swelling are red flags. Catching issues early can prevent bigger problems later.
How Renew PT Can Help You Stay Active and Safe
Even if you feel healthy now, a personalized evaluation from a physical therapist can identify hidden weaknesses or mobility restrictions that could lead to injuries down the road.
At Renew Physical Therapy, we offer:
- Movement Assessments: Find and fix imbalances before they cause problems.
- Customized Strengthening Plans: Target areas that need extra support.
- Manual Therapy: Address tight muscles and improve joint mobility.
- Education and Prevention Coaching: Learn the safest ways to stay active year-round.
Enjoy an Active, Injury-Free Spring in Portland
Your spring adventures should be about fun and freedom — not about sitting on the sidelines with an injury.
By taking a proactive approach now, you can set yourself up for a vibrant, healthy season (and a pain-free summer, too!).
Learn more about us here.
Call us at 503.928.4914 to schedule your appointment today.
