Why Spring Exercise Injuries Happen (And How to Prevent Them)
How to get back to your favorite activities without the pain, setbacks, or frustration.
The piles of snow from the historic Blizzard of 2026? Melting.
This weekend? Another hour of daylight.
This week? Two days with sunshine and temperatures in the 60s.
The spring equinox? Less than ten days away.
You’ve got a touch of that annual March “illness” that plagues Rhode Islanders after a long, cold winter. You know the one — where you’re sick of hibernation, snow shovels, and your big coat.
Spring fever.
So you lace up for a long outdoor run, grab your tennis racket, or dive headfirst into yard work.
And two weeks later, your shoulder hurts. Or your knees. Or that familiar ache around your Achilles tendon is back.
Sound familiar?
You're not alone. And this is not because more movement is bad or because you’re out of shape. It usually means your activity level increased very quickly, and your body wasn’t ready for it yet.
Why Do So Many Injuries Happen in the Spring?
There's a principle in exercise science called SAID: Specific Adaptation to Imposed Demand.
Your body is always adapting. The question is, what are you asking it to adapt to?
If you've been sitting more, moving less, and staying indoors all winter, your body has adapted to that: a slower pace, less activity, or different types of activities.
Then suddenly, you ask it to run 3 miles. Or play an hour of pickleball. Or spend an entire Saturday doing heavy yard work.
It’s easy to get caught up on a beautiful day and keep pushing when maybe your body isn’t quite ready.
What happens next?
Your muscles aren't prepared for the demand you’re placing on them. That means your tendons – the connective tissue that connects muscle to bone – aren't getting the support they need. They become inflamed, irritated, and painful.
The result: tendonitis.
Common spots include the plantar fascia (bottom of your foot), Achilles tendon, elbows (tennis elbow, golfer's elbow), shoulders, and knees.
And just like that, your spring activity plans are derailed.
The Safe Way to Return to Activity: Progressive Loading
Your body doesn’t just get stronger by accident.
It adapts best when you progressively increase the stress you put on it over time, at the right rate, and in the right way.
This is called gradual loading.
Instead of jumping from inactivity to intense activity, the goal is to increase:
time
intensity
resistance
complexity
little by little.
These small increases give muscles, tendons, and joints time to adapt safely and sustainably.
Here's what that looks like in practice:
If you want to start running again:
Don't go from zero to 5 miles
Start with walk/run intervals and build gradually
Train your running mechanics, not just your endurance
Progressively load your feet, ankles, calves, and hips so they can handle impact
If you want to play tennis or pickleball:
Train rotational power (your sport requires it for your body to be ready)
Build shoulder endurance and stability
Work on footwork and quick direction changes
Strengthen the muscles that support your elbows and shoulders BEFORE you play for hours on the court
If you're gearing up for yard work or home projects:
Build core stability and hip strength
Practice lifting, bending, and rotational movements with resistance
Prepare your body for sustained physical work, not just one grueling Saturday
When you do this, your body adapts. Your muscles get stronger. Your tendons get the support they need. And you can do the activities you love without constantly getting hurt.
Don’t Guess. Assess.
One of the biggest challenges today is that people are surrounded by advice.
There are thousands of workouts, mobility routines, and training plans online.
But most of them are not designed for your body, your history, or your goals.
Without a structured plan, you can end up:
doing too much too soon
avoiding the movements you actually need
plateauing because your body isn’t being challenged appropriately.
This is where working with a physical therapist can make a meaningful difference. At Restore, we start with a comprehensive assessment that looks at:
mobility
strength
movement patterns
stability
load tolerance
We look at what your body needs and create a structured, progressive plan tailored to your body and your goals.
And with ongoing support, we adjust your plan as your body adapts, so you keep building strength and resilience over time.
Whether you're getting back into running, preparing for tennis season, or just want to feel strong and capable in your everyday life, we help active adults return to the activities they love.
Moving Forward
Spring is a great time to reconnect with movement.
The goal isn’t necessarily to do more.
It’s to build strength, mobility, and resilience in a way that supports your life long-term.
Your body will adapt to the demands you place on it.
The question is whether those demands are helping you move better or setting you up for injury.
If you’re returning to running, tennis, pickleball, or other activities this season, we can help you create a plan that supports your body and your goals.