Spring back into activity without getting injured

Caring for people at Bothwell Orthopedics & Sports Medicine, I notice the same pattern in the clinic every spring as the weather starts to improve here in the Midwest. More patients are coming in with new foot, ankle and knee pain. Warmer days and longer evenings make it easier to get outside, and many people decide it’s time to start walking or running again.

I love seeing people become more active. Walking and running are excellent for heart health, bone strength and overall wellness. But after a winter of lower activity, it’s easy to do too much too soon.

The good news is that most of the injuries I see this time of year are highly preventable.

Some of the most common conditions I treat in the spring include plantar fasciitis, which causes heel pain that is often worse with those first few steps in the morning; Achilles tendinitis, which leads to pain or stiffness in the back of the ankle; and “runner’s knee,” a common source of pain in the front of the knee that may worsen with stairs or after sitting for long periods.

In many cases, these injuries don’t happen because of one specific accident. Instead, they develop gradually. Our muscles, tendons and bones adapt to stress over time. When we suddenly increase our activity or frequency of exercise, those tissues may not be ready for the added load.

There are a few simple strategies I often share with patients to help reduce the risk of injury. First, increase activity gradually. A helpful guideline is the “10 percent rule,” meaning you increase your mileage or intensity by no more than 10 percent per week. Second, it can help to mix in lower-impact activities such as walking, biking or water exercise, especially when you are building endurance. Cross-training keeps you active while reducing repetitive stress on the same joints and tissues. Third, check your shoes. Running shoes generally last between 300 and 500 miles, and worn-out footwear can contribute to pain. Fourth, take a few minutes to warm up before activity and stretch afterward. And finally, listen to your body. Some soreness is normal when starting something new, but sharp, persistent or worsening pain is not something to push through.

I often remind patients that addressing pain early can prevent a small issue from turning into a bigger setback. If pain lasts more than one or two weeks despite rest, if swelling does not improve, if you develop a noticeable limp or if you cannot comfortably bear weight, it’s reasonable to seek evaluation.

Spring is a great time to recommit to your health. With a gradual approach and attention to what your body is telling you, you can stay active, reduce your risk of injury and enjoy the season ahead.

Cade Chiles is an orthopedic physician assistant who evaluates and treats a wide range of musculoskeletal injuries at Bothwell Orthopedics & Sports Medicine. In the clinic, he assesses injuries, reviews imaging and creates treatment plans that often focus on non-surgical options such as physical therapy, activity modification and injections when appropriate. In surgery, he assists with procedures including joint replacements and fracture repairs. His focus is on helping patients recover safely and return to the activities that matter to them. To schedule an appointment with Cade, call the clinic at 660.826.5890 or Centralized Scheduling at 660.829.8888.