Flourish Recovery & Wellness

Preparing Your Body for a Safe Return to Play

At Katherine Jackson Occupational Therapy, PLLC, we love seeing people return to outdoor activities in the spring. Whether it’s joining a soccer league, getting back on the tennis or pickleball court, heading out for a round of golf, or playing in a recreational softball league, these activities offer tremendous physical, social, and mental health benefits.

After a long winter indoors, it’s natural to feel eager to jump right back in. But this seasonal transition is also when we see a spike in injuries. These are often due to deconditioning, overuse, or environmental factors like wet and uneven ground. The goal isn’t to discourage participation, but to support a safe, sustainable return to the activities you enjoy.

The Spring Surge: Why Injuries Happen

During the winter months, many people experience a decrease in overall activity levels, strength, flexibility, and endurance. When spring arrives, there’s often a sudden increase in physical demand without adequate preparation.

Common contributing factors include:

• Reduced strength and conditioning from winter inactivity
• Jumping into high-intensity play too quickly
• Repetitive movements without proper conditioning (swinging, throwing, pivoting)
• Poor footing due to wet grass, mud, or uneven terrain

This combination creates the perfect environment for both overuse injuries and acute incidents like slips and falls.

Common Injuries Seen in OT

In the spring sports season, we frequently treat:

• Tendinitis in the shoulders, elbows, and wrists (common in tennis, pickleball, and golf)
• Muscle strains from sudden increases in activity
• Falls resulting in fractures, sprains, bruising, or joint irritation

Many of these injuries are preventable with proper preparation and awareness.

Pre-Conditioning: Start Before the Season Starts

One of the most important strategies for injury prevention is pre-conditioning. Training should begin as soon as you sign up for a sport. This doesn’t require an intense or complicated program. Instead, focus on:

• Gradually building strength and endurance
• Incorporating sport-specific movements (swinging, cutting, reaching)
• Improving balance and coordination
• Restoring joint mobility and flexibility

Even a few weeks of consistent preparation can significantly reduce your risk of injury and improve performance.

Match Your Training to Your Body

It’s important to develop a training and performance routine that reflects your individual capabilities, not just the demands of the sport. Think about your body in the here and now, not in the past. Set goals that are realistic to your current level of fitness.

Consider:

• Your current fitness level
• Any previous injuries or areas of vulnerability
• How often you realistically plan to play
• How your body responds to increased activity

Consistency is more important than intensity. A steady, well-paced approach supports both performance and longevity in your chosen activity.

Be Mindful of the Environment

Spring conditions can be unpredictable. Wet grass, mud, and uneven surfaces increase the risk of slipping and falling.

To reduce risk:

• Wear appropriate footwear with good traction
• Be cautious on damp or unstable ground
• Allow extra time for warm-up when temperatures are cooler
• Modify activity intensity when conditions are less than ideal

Awareness of your environment is just as important as awareness of your body.

Don’t Ignore Early Warning Signs

Pain, stiffness, or fatigue are early indicators that your body may need rest or modification. Addressing these symptoms early can prevent more serious injury.

If discomfort persists, it’s important to seek care sooner rather than later. Delaying treatment often leads to longer recovery times and greater disruption to your activity level.

Support and Strengthen Vulnerabilities

If you have known areas of weakness or previous injury, proactive support can make a significant difference.

Occupational therapy can help by:

• Identifying movement patterns that may increase injury risk
• Providing targeted strengthening and stabilization exercises
• Recommending supportive strategies such as taping or orthotics
• Find adaptive methods for participating in valued activities when disability or pain is present
• Guiding safe progression back to sport
• Validating your current efforts and helping with realistic goal setting

Addressing these vulnerabilities before they become limiting allows you to stay active with greater confidence.

A Season for Movement

Spring is an ideal time to reconnect with movement, community, and outdoor activity. With the right preparation, you can enjoy the season while minimizing setbacks. Join that softball league, sign up for that triathalon or get out on the pickleball court!

At Katherine Jackson Occupational Therapy, PLLC, we are committed to helping individuals build sustainable habits and adapt to current functioning that support both performance and well-being. By starting early, pacing yourself, and listening to your body, you can make the most of the season, safely and successfully.

If you need an Occupational Therapy consultation in Evanston, IL reach out to Katherine Jackson Occupational Therapy. Click the button below for my website.