Seven hacks to avoid the spring niggles

Posted on 5 September, 2023

Spring niggles. It happens to the best of us.

Have you started increasing your exercise routine? What’s your formula for staying injury free?

The warmer weather hits and the motivation to move is high. Before we know it, October is upon us, and the body can’t take the increased load. Niggles appear, and the motivation decreases—plantar fasciitis anyone?

Have you been preparing your body for this extra load over winter?  Probably not!

Spring is a popular time for people to step up their exercise routines after a long cold winter. However, overdoing it can lead to overuse injuries like shin splints, tendonitis, and stress fractures. It’s important to listen to your body, have a structured plan and gradually increase your activity levels to avoid these types of injuries.

Here are my seven hacks to avoid the spring niggles.

Have a specific warm-up

It is important to properly warm up before engaging in physical activity. You need a customised, functional sports-specific warm-up routine that will activate and prepare your muscles for the activity ahead. It doesn’t have to be fancy—just specific to your chosen activity. Just 10 to 15 mins of low-moderate intensity movements, followed by dynamic stretching, should give yourself enough time to adequately prepare your body.

Think about footwear and biomechanics

It is essential to wear shoes that provide support and cushioning for your feet. I’d encourage getting a proper assessment from Athletes Foot and reduce the risk of injury.  Furthermore, an Allied Health Professional can assist to strengthen your feet and ankles to improve your biomechanics.

Consistency is key

Have a plan for progressive overload (made by a professional) and stick to it. Make sure they know your daily/weekly stressors, so they can tailor the program appropriately.

Have scheduled recovery days or low load days

Depending on your injury history, low load days are essential to prevent overuse injuries. A low load day/week is where you decrease the distance spent on your legs; giving your body time to heal and regenerate. Prevention is key.

Sleep is the most efficient and cost-effective way to recover

This one I don’t need to explain.

Don’t skip cross training

What do you do for cross training? Personally, I can’t run more than three or four days a week, or I’ll get injured/burnout.  I love to do circuits (as it’s time efficient), Deep Water Running and do Hydrolates Ô (Aquatic Pilates).

For those who have chronic pain and can’t load their body regularly, here’s a Hydrotherapy program I like to follow (print the PDF here), It focuses on ankle stability, hip mobility and a thoracic exercise too!

Strength bands are worth it

Here’s a simple strength band workout I love to do to keep my hips and back happy, mobile, and strong (print the PDF here). Wrap the resistance band around your legs, and away you go. You can buy a micro or fabric band from Kmart or Rebel Sport.

So, there are my hacks to keep the niggles away—as you can see, simplicity is the key. By taking these seven steps, you can enjoy a healthy and active spring season without the niggles.

Have you started increasing your exercise routine? What’s your formula to stay injury free?

Love, Kirra.