Spring-ing Back Into Action!

Spring is a time of renewal and rejuvenation, with longer days and warmer weather encouraging us to get outside and be active. For many, this can also mean increased physical activity, whether gardening, hiking, or playing sports. Recreation is vital for your overall health and learning simple safety will keep you going longer and continuing to do what you love.

Physical therapy can be a valuable tool for injury prevention and recovery. A physical therapist is a healthcare professional who evaluates, diagnoses, and treats movement disorders and musculoskeletal injuries. In addition, physical therapists work with anyone that wants to develop an individualized fitness plan that may include exercise, manual therapy, and education on injury prevention.

One area of research that has received much attention in recent years has focused on using physical therapy to prevent injuries. For example, a study published in the Journal of Orthopedic & Sports Physical Therapy found that a comprehensive injury prevention program, including neuromuscular training, strength training, and balance training, reduced the risk of knee injuries in female soccer players by 77%. Similarly, a study published in the British Journal of Sports Medicine found that a neuromuscular training program reduced the risk of ACL injuries in female athletes by 52%. These are pretty stunning numbers!

Physical therapy is not just for athletes, though. Many people can benefit from working with a physical therapist to prevent injuries and manage chronic conditions. For instance, PERFORMA physical therapists can help someone with arthritis by formulating an exercise program that strengthens the muscles around their joints, reducing pain and improving mobility. In addition to working with a physical therapist, there are steps that we can all take to prevent injuries during spring activities. These include:

1. Warming up before engaging in any physical activity is important to warm up your muscles and joints using light exercise, gentle stretching movements, or foam rolling.

2. Using proper form prevents injury, whether when lifting weights or while gardening. Ensure you maintain good posture and use your core muscles to protect your back.

3. Wearing appropriate gear: If you are playing sports or engaging in other high-impact activities wear a helmet, knee pads, or proper-fitting shoes.

4. Listening to your body: Stop and rest if you experience pain or discomfort during an activity. Pushing through pain can lead to further injury.

Spring is a great time to get outside and be active, but taking steps to prevent injuries is essential. Working with a physical therapist can be valuable for injury prevention and recovery from day-to-day activities. A growing body of research supports using physical therapy for these purposes. By taking care of our bodies and listening to our limits, we can enjoy the benefits of physical activity without putting ourselves at risk for injury.

Huijgen, B. C., Leenaars, C. H., de Jongh, F. H., Weerdesteyn, V., & van der Ent, C. K. (2014). Effectiveness of neuromuscular training based on the neuromuscular risk profile in young female soccer players: A randomized controlled trial. Journal of Orthopaedic & Sports Physical Therapy, 44(9), 642-650.

Petersen, W., Gösele-Koppenburg, A., Weimann, A., Kohn, D., & Wexler, R. (2014). Prevention of non-contact anterior cruciate ligament injuries in soccer players. Part 1: Mechanisms of injury and underlying risk factors. British Journal of Sports Medicine, 48(8), 709-712.