Intermountain Caregivers See Uptick in Spring Injuries; Urge Simple Steps to Reduce Your Risk of Injury

As spring weather arrives in Utah, doctors and physical therapists at Intermountain Healthcare are seeing a spike in spring injuries and warn everyone to start off slow.

Spring-time injuries can range from the minor, like pulled muscles or sprains, to more serious mishaps, like tears of ligaments and fractures. Intermountain physical therapist Aaron Swalberg said injuries often happen when people go too hard after they spend the winter being less active. 

“We see an increase of injuries across the board,” said Swalberg. “It often comes from people doing too much too quickly when the weather gets nice.”

Something as simple as warming up and stretching before an activity can help prevent injuries. New research has shown optimal times to stretch and what types of stretches are important to reduce injuries.

• Dynamic stretching: This includes swinging your legs back and forth and doing range-of-motion stretches such as swinging your arms in circles. These stretches should be brief, not too intense, and are most effective when done before physical activity.
• Static stretching: This includes stretches involving the hamstrings, arms, and quads, and should be done for 20-30 seconds. These stretches should be done after workouts when you’re already warm. Most people have been taught to do static stretching before serious activity, but research has shown that can reduce power and performance.
• Identify problem areas. Notice where you may not be as flexible and work on those areas more while you stretch. 

“Warming up isn’t just for athletes,” Swalberg says. “People should prepare their bodies before any physical activity like yard work, hiking, or biking. Even simple activities can lead to strains on the body, and one of the biggest is back pain.”

More than 26 million Americans between the ages of 20-64 experience frequent back pain. Experts say stretching and always lifting with the legs can help avoid future injuries. Swalberg said once a body part is injured, it can be vulnerable to more injuries even after it’s healed.

“Just because the pain has gone away doesn’t mean the potential problem isn’t still there,” he said.

Those who have frequent muscle pulls or injuries should consult a physical therapist. They can evaluate someone for flexibility and identify problem areas. A therapist can also assign specific stretches and exercises designed for specific patients to get them back to full strength.

Talking with an expert can also help you assess your fitness levels and set helpful goals. Injuries often happen when someone does more than their body can handle.

“Many people tend to follow the advice from the last time they did serious physical activity — such as a high school or college sports,” said Swalberg. “The routine you learned in the past may not be best for your current fitness level and body type.”

For more information on Intermountain Healthcare’s physical therapy services please visit: https://intermountainhealthcare.org/services/physical-therapy/

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