Spring Into Action—But Not Into Physiotherapy!
Ah, spring in St. John’s, Newfoundland.
Spring is that magical time of year when the snow starts to retreat, the sidewalks reappear (sort of), and everyone emerges from their winter hibernation like confused bears who forgot where they left their running shoes.
For physiotherapists, spring is the season of sprains, strains, and "I thought I could do that" injuries. It happens every year: people burst out of their homes like they have never seen the sun before and try to accomplish six months of physical activity in one afternoon. Spring cleaning! Yard work! Running! Walking! Hiking! Injuring!
Before you pull a hamstring while aggressively vacuuming behind the couch, let’s talk about how to spring back into activity without pain or injury.
Physiotherapists: The Exercise Experts You Didn’t Know You Needed
There’s an uncommon but important truth that the general population seems to have overlooked: physiotherapists are exercise experts.
That’s right—we don’t just tell you to "rest and ice it." We know how to move. We know how to get you moving, and how to make sure you don’t end up needing an emergency physiotherapy assessment after your first enthusiastic attempt at yard work.
So, before you decide to conquer Signal Hill at full speed or single-handedly renovate your backyard, take a moment to read these physiotherapist-approved tips for a safe and smooth return to activity.
1. Plan Like a Physiotherapist
Would a physiotherapist let you jump into a 10K run after spending five months strategically avoiding icy sidewalks? Absolutely not.
Spring activity requires a plan. Start small:
✅ Break up your tasks (you do NOT need to rake every leaf in Newfoundland today).
✅ Choose activities that match your current fitness level.
✅ Gradually increase intensity—your body will thank you.
2. Pace Yourself—It’s Not a Race
There is no grand prize for "Fastest Person to Overdo It in April." Trust us, physiotherapists see those competitors every year, and the only trophy they get is a physiotherapy appointment and a new home exercise program.
Instead of going all-out in one day, pace yourself:
✅ Walk before you run. (Literally.)
✅ Spread activities over a few days.
✅ Listen to your body—if you feel sore, stop. (No, "pushing through" is NOT a good idea.)
3. Warm Up—Your Muscles Will Thank You
Would you start your car after it’s been sitting in the driveway all winter and immediately floor it to 100 km/h? No? Then don’t do that to your body.
A proper warm-up can prevent physiotherapy-required injuries like:
❌ Pulled muscles from aggressive hedge trimming.
❌ Tweaked backs from lifting a patio set that weighs more than you.
❌ Sudden regret from running after your dog when they escape.
A physiotherapist-approved warm-up includes:
✅ Light movement (walking, gentle stretching).
✅ Joint mobility exercises.
✅ Activating key muscle groups
4. Cool Down—You’re Not a Machine
Finished your workout? Your spring cleaning? Your first outdoor adventure? Congratulations! Now, don’t just collapse on the couch.
A good cool-down helps:
✅ Reduce muscle soreness (so you don’t wake up feeling 100 years old)
✅ Improve flexibility and optimize your recovery.
Try some gentle stretching, deep breathing, or a slow walk to help your body recover.
Spring Without the Sprains
We get it—spring fever is real. After months of shuffling between the couch and the coffee maker, the sudden urge to do all the things is strong. But trust us: a little planning, pacing, warming up, and cooling down will help you avoid spending the best part of spring in a physiotherapy clinic (even though, to be fair, we’re pretty fun).
So, as St. John’s finally defrosts, get outside, get moving—but do it wisely. Your body (and your physiotherapist) will thank you.
👉🏼 Feeling stiff? Sore? Already regretting yesterday’s ambitious spring cleaning, or just need some guidance? Book a physiotherapy appointment at Ascend Health today!
Joe Yetman
Registered Physiotherapist
Owner of Ascend Health