The days are getting longer, the trails are calling, and suddenly everyone on the North Shore is itching to get outside. Whether you’re dusting off your bike, heading back to the tennis courts, or simply walking more after a quieter winter, spring is one of the best times to reconnect with the activities you love.

It’s also one of the most common times for injuries.

The good news? Most of them are preventable. Here’s how to make the most of the season without spending it on the sidelines.

Build Up Gradually

The most common mistake we see at this time of year is doing too much, too soon. Your body is incredibly adaptable — but it needs time to adjust to increased load. Whether you’re running, hiking, cycling, or playing sport, the general rule is to increase your activity level by no more than 10% per week. That applies to distance, duration, and intensity. Enthusiasm is great; patience is better.

Warm Up and Cool Down — Every Time

A proper warm-up prepares your muscles, joints, and cardiovascular system for what’s ahead. Five to ten minutes of light movement and dynamic stretching before activity can significantly reduce your injury risk. Equally important is the cool-down — gentle movement and static stretching after exercise helps your body transition, reduces muscle soreness, and supports recovery. It doesn’t need to be complicated, but it does need to happen.

Stay Hydrated

As temperatures rise, so does your body’s demand for water. Dehydration affects muscle function, concentration, and recovery — all of which increase your injury risk. Make hydration a habit before, during, and after activity, and don’t wait until you’re thirsty to drink.

Don’t Neglect Previous Injuries

This one is important. If you’ve had an injury over the past year — a sprained ankle, a shoulder strain, a flare of knee pain — spring is not the time to push through it. Previous injuries that haven’t fully rehabilitated are among the strongest predictors of re-injury. If you’ve been putting off finishing your rehab or haven’t had something properly assessed, now is the right time to do it. Getting on top of it early in the season means you stay active through summer rather than recovering from something avoidable.

When to Seek Help

Pain is your body’s way of communicating. Sharp, persistent, or worsening pain during or after activity is worth getting assessed — don’t wait for it to become a bigger problem. Our team at North Shore Sports Medicine is here to help you stay active through the season, whether that’s helping you recover from a recent injury, supporting your return to sport, or simply making sure you’re moving well.

No referral needed. We can usually arrange an appointment within 24 hours.