Every spring, we see the same pattern in our clinic. The sun comes out, the energy returns, and people go from doing very little all winter to suddenly running, cycling, gardening, or playing sport at full intensity. And then, a week or two later, they’re sitting across from us with a sore Achilles, a strained hamstring, or a grumbling knee.
It’s not a motivation problem; it’s a tissue-tolerance problem. Your muscles, tendons, and joints adapt to whatever load you regularly put through them. After a quieter winter, that capacity is lower than you think, even if you feel great in the moment.
The good news is that this is almost entirely preventable. A simple rule: increase your activity load by no more than 10% per week. So if you’ve been walking 20 minutes a day, don’t jump to an hour-long hike on the first nice Saturday. Build up steadily, and your body will reward you with a full, pain-free spring season.
QUICK TIP The first two weeks back should honestly feel a little too easy. That’s a good sign, not a waste of time.
If you’re coming back from a previous injury or have been quite sedentary over winter, it’s worth booking a quick check-in with us before you ramp up. A 30-minute session can save you months of frustration.