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The days are getting longer, the mornings are (slightly) less freezing, and that familiar urge to get moving again is starting to creep back in. Sound familiar?
After a winter of shorter sessions, less motivation, or perhaps a bit of a full stop on exercise altogether, spring is one of the most exciting – and risky – times to return to sport. The enthusiasm is brilliant, but jumping back in too hard, too fast, is one of the most common causes of soft tissue injuries I see at SLS Therapy.
The good news? With a little bit of planning and some smart strategies, you can spring back into activity feeling strong, energised and injury-free.
Why Spring Is a High-Risk Time for Sports Injuries
It might seem counterintuitive – surely getting active is a good thing? Absolutely. But the issue isn’t exercise itself; it’s the sudden change in volume and intensity after a period of reduced activity.
During winter, many of us naturally slow down. We move less, sit more, and our muscles, tendons, and connective tissues adapt to this reduced load. Come spring, when motivation spikes and the park is calling, it’s tempting to pick up exactly where you left off – or even try to make up for lost time. That’s when problems start.
Common spring injuries include:
- Hamstring and calf strains – particularly in runners who’ve had a break
- Knee pain (including runner’s knee and IT band syndrome)
- Achilles tendinopathy – often triggered by a sudden increase in mileage
- Rotator cuff issues in swimmers or racket sport players
- Shin splints – a classic sign of doing too much, too soon
The underlying cause of most of these? Tissues that haven’t been adequately prepared for the demands being placed on them.
The NHS recommends a gradual return to physical activity after any period of reduced movement, noting that sudden increases in training load are a leading cause of musculoskeletal injury.
The Golden Rule: Build Back Gradually
Whether you’ve had 6 weeks off or 6 months, the principle is the same: ease yourself back in.
A useful framework is the 10% Rule – don’t increase your overall training volume (distance, weight, time) by more than 10% per week. It might feel frustratingly slow at first, but this steady progression allows your body’s tissues to adapt and strengthen alongside your cardiovascular fitness.
Here’s a rough guide depending on how long you’ve been away:
- 2–4 weeks off: Start at around 60-70% of your previous level. Focus on technique and feel rather than performance.
- 1–3 months off: Expect to begin at around 40-50% of your previous capacity. Build back over 4-6 weeks before attempting anything intense.
- 3+ months off: Treat it almost like starting from scratch. A Couch to 5K-style structure (for runners) or a beginner programme in your sport is a sensible starting point.
Warm Up Properly – Every Single Time
I know, I know – warming up feels like a faff when you’re eager to get going. But a proper warm-up genuinely reduces your injury risk, and it becomes even more important after a break.
A good warm-up should:
- Last at least 10-15 minutes
- Begin with light aerobic movement to raise your heart rate and increase blood flow to muscles
- Progress into dynamic stretching – movements like leg swings, arm circles, hip rotations, and walking lunges
- Include sport-specific drills where possible (gentle ball work for football, easy paddling for swimmers)
Avoid static stretching (holding a stretch) at the very start of a session – save that for your cool-down. The Sport England and various sports governing bodies consistently highlight warm-up as one of the most effective injury prevention tools available to everyday athletes.
Don’t Skip the Cool-Down
A cool-down is the warm-up’s equally underappreciated sibling. After exercise, your muscles are warm and pliable – the perfect time to work on flexibility and help your body begin its recovery process.
A good cool-down includes:
- 5-10 minutes of gentle, low-intensity movement (a slow jog, easy cycling, or a walk)
- Static stretching of the key muscle groups you’ve used, holding each stretch for 20-30 seconds
- Breathing exercises or light foam rolling if you have one to hand
Taking time to cool down properly helps reduce muscle soreness the next day and keeps your tissues in better condition for your next session.
Listen to Your Body – Pain Is Not Progress
One of the most important things you can do when returning to sport is to distinguish between the normal discomfort of getting fit again and actual pain that signals something is wrong.
Muscle aches and fatigue 24-48 hours after exercise? Completely normal. This is Delayed Onset Muscle Soreness (DOMS) and it’s simply your body adapting to new demands.
Sharp pain, joint pain, or discomfort that persists beyond a few days? That’s your body asking you to slow down – and potentially seek some support. You can read more about DOMS and when it becomes a concern in my earlier blog post: DOMS: When Muscle Soreness Becomes a Problem.
The NHS advises that if you experience sudden sharp pain, swelling, or pain that doesn’t ease with rest, you should seek professional advice rather than pushing through it.
The Role of Soft Tissue Therapy in Your Spring Comeback
This is where professional support can make a real difference – and not just when something goes wrong.
Soft tissue therapy (including sports massage and myofascial release) is one of the most effective tools for supporting your return to sport. Regular sessions can:
- Identify areas of tension or dysfunction before they become injuries
- Improve flexibility and range of movement in tight, underused muscles
- Boost circulation to tissues that may have become less active over winter
- Speed up recovery between training sessions
- Help manage existing niggles so they don’t escalate into something more serious
Think of soft tissue therapy not as a luxury, but as part of your training plan – just like strength work or rest days. You can find out more about what’s involved on my Soft Tissue Therapy page.
Practical Tips to Get Spring-Ready
Here’s a quick checklist to keep you on track as you build your activity back up:
- Set realistic goals. Rather than targeting a 10K by the end of April, aim to be running comfortably three times a week. Build the foundation first.
- Prioritise sleep and nutrition. Your body repairs itself overnight and needs adequate fuel. Protein intake is especially important for muscle repair.
- Stay hydrated. It’s easier to become dehydrated than you think, even in cooler spring weather.
- Cross-train. Mix up your activities – combine running with swimming, cycling, or yoga. This reduces the repetitive load on any one set of muscles or joints.
- Rest days are non-negotiable. Aim for at least one or two full rest days per week, especially in the early weeks back.
- Book a check-in with a therapist. Even if you feel fine, a pre-season soft tissue assessment can flag issues before they cause problems.
Summary: Your Spring Return to Sport, the Smart Way
Getting back into exercise after winter is something to celebrate – your body and mind will thank you for it. But doing it well means respecting where your body is right now, not where it was six months ago.
To recap the key points:
- Increase training volume gradually – no more than 10% per week
- Always warm up dynamically before you exercise
- Cool down and stretch after every session
- Distinguish between normal post-exercise soreness and real pain
- Consider regular soft tissue therapy as part of your training, not just a response to injury
- Set realistic, progressive goals and be kind to yourself along the way
Spring is a wonderful time to reconnect with sport and movement. With the right approach, you’ll build steadily, feel great, and stay free from injury – giving yourself the best possible platform for a brilliant summer of activity.
Ready to Spring Back Into Sport? Let SLS Therapy Help.
Whether you’re looking to get ahead of potential niggles, recover from a winter of reduced activity, or simply want expert support as you ramp up your training, SLS Therapy is here to help.
I offer personalised soft tissue therapy, injury management, and acupuncture to support your body at every stage of your fitness journey.
Book your appointment today and begin your journey to wellness.
