Spring into Action, Pain-Free: A Guide to Injury Prevention and Treatment for Springtime Sports

― By Zachary Delis, DO, Orthopedic Surgery & Rehabilitation Associates (OSRA)

Spring brings warmer weather, inviting us outside to enjoy activities like running, cycling, golf, tennis, or the increasingly popular pickleball. It’s the perfect season to stay active. But with more activity comes an increased risk of injury, especially from overuse or aggravating existing joint pain.

From common sports injuries to tips on prevention and innovative treatments to help you stay pain-free, this article will cover everything you need to know to enjoy the season with ease.

The Risk of Overuse Injuries

While resuming or ramping up physical activity is great for your health, it’s important to remember that your body may still be in “winter mode.” A sudden surge in activity can lead to overuse injuries, which occur when repetitive movements put stress on your muscles, tendons, and joints.

Common springtime activities that can lead to overuse injuries include, but aren’t limited to: 

• Running or jogging (e.g., shin splints, Achilles tendinitis, runner’s knee)
• Cycling (e.g., knee pain and lower back pain from long rides or poor bike posture)
• Golfing (e.g., golfer’s elbow, low back strain)
• Tennis and pickleball (e.g., tennis elbow, rotator cuff injuries, plantar fasciitis)

Recognizing the early signs of these injuries, such as pain, swelling, or stiffness can prevent them from becoming more severe.

Tips for Injury Prevention 

With a bit of planning, you can get back to enjoying your favorite sport in no time. Follow these practical tips to keep your body strong and your risk of pain low as you get back to doing what you love: 

• Start slow and build gradually: “Start low and go slow” is a fundamental tenant of injury prevention. Ease into your chosen sport with shorter sessions and gradually increase intensity and duration. This will allow your body time to adapt.
• Warm up and cool down: A proper warm-up improves blood flow to muscles and joints, reducing the risk of strains or tears. Stretching after exercise can also help decrease soreness and improve flexibility.
• Gear up the right way: Choose well-fitted running shoes, a properly adjusted bike, or a racket with the correct grip size to minimize unnecessary strain on your joints. The Philadelphia area is home to many different running and cycling shops who are happy to fit you into optimized gear.
• Master your technique: Whether it’s your running stride or your golf swing, proper form helps reduce unnecessary stress on your joints and muscles. Take lessons or seek expert advice to refine your movements. When in doubt, you can always take a video of yourself or look in a mirror while training to ensure your form doesn’t break down at full speed or at higher repetitions.
• Give your body a breather: Pushing too hard can fast-track you to injury. Rest days are vital for recovery and rebuilding. Soreness or pain often mean that it’s time to take a break.
• Build strength, avoid injury: Strengthening the muscles that support your joints is key to staying injury-free. A strong core safeguards your lower back, while upper body exercises ease the strain on shoulders and elbows during sports like tennis or golf.

Even with the best care, joint pain or injuries can still happen. When they do, there are many treatments that can help you feel better and move more easily. 

Game-Changing Treatment Options for Joint Pain

From exercise programs to advanced techniques, below are just a few ways to relieve joint pain and get back to doing what you enjoy: 

• Physical therapy can help strengthen the muscles around your joints, improving static and dynamic stability and reducing pain through simple exercises and guided movements.
• Depending on your condition, options like corticosteroid injections for inflammation or hyaluronic acid injections for lubrication in arthritic joints can provide significant relief. These options are accurate, minimally invasive, and can provide fast relief.
• Ultrasound-guided injections offer a highly precise treatment for joint pain and injuries by using real-time imaging to deliver medication directly to the affected area. This procedure provides targeted relief while leading to better overall results, with minimal discomfort.
• Platelet-rich plasma (PRP) therapy accelerates the healing process, reducing pain, and supporting recovery by using your body’s natural growth factors to repair injuries and manage chronic conditions effectively.
• Minimally invasive procedures like arthroscopy can also fix joint problems with a small incision and less recovery time than traditional surgery.

Get Back to What You Love This Spring 

Don’t let pain or an injury keep you on the sidelines. With the right care and preparation, you can enjoy every hike, game, or run this season has to offer.

Here’s to getting out, staying active, and feeling your best!

About the Author: 
Dr. Zachary Delis is a sports medicine physician specializing in nonoperative orthopedics. He creates personalized treatment plans, often including guided physical therapy, to help patients recover and return to what they love. Committed to patient education, Dr. Delis ensures each visit provides a clear understanding of the diagnosis, contributing factors, and tailored short- and long-term care strategies.

Learn More – Take the Next Step
If you are experiencing any pain or discomfort, you should see your doctor or consider an evaluation by a sports medicine physician, orthopedist, or physical therapist. Call 215-745-4050 or visit osraorthopedics.com to find an orthopedic specialist near you.