As the pink blossom trees bloom and the sun sets after the working day is over, seasonal happiness returns. However, falling into a false sense of security and being less careful about taking care of ourselves, especially when it comes to our joints, is problematic, says Geoff Gardener, a registered osteopath. He has seen first-hand that spring mistakes – particularly doing too much too quickly – can lead to issues around the point where two bones meet. We asked Gardener about the common errors so you can avoid taking a spring out of your step…
Progress slowly
If it’s been a while since you exercised, don’t overexert yourself (Photo: mixetto/Getty)“Typically, when the weather brightens, people increase their activity levels after a winter of being more inactive. Many people base their fitness levels on their last memory of exercise – if that was a few months ago, their current fitness may be quite different. This is one reason we see more overuse injuries in clinics during this time of year.
“It isn’t always immediately obvious when overexertion is causing harm. The cardio-respiratory system can begin to improve within a few weeks of regular exercise, which may lead people to feel fit enough to push further during a run or extend a gym session. However, the musculoskeletal system, including muscles, tendons and joints, can take longer to adapt to increased loads. If activity increases too quickly, this can raise the risk of injury.
“I advise starting around 10 per cent lower than you think you can comfortably manage and building up gradually. Consistency is key, too; the NHS recommends at least 150 minutes of moderate-intensity activity per week for adults. One way to tell if you’re working at a moderate intensity level is if you can still talk, but not sing.
“I often recommend a stationary bike, because it allows for gradual increases in intensity, while with running, you might reach a hill and decide to push harder, which can lead to doing more than your body is ready for.
“Unless you are training for a specific goal and following a structured plan, there is nothing wrong with being flexible. As long as you are staying active regularly, that’s what matters most.”
Consider footwear
Supportive footwear is essential in minimising injuries, particularly when hiking or running (Photo: SrdjanPav/Getty)“When winter turns to spring, more impractical shoes often enter our wardrobe rotation, such as sandals and flip-flops, which may not provide much support for the feet and joints. Wearing these types of shoes for long walks can increase the risk of blisters or irritation, and a lack of support may alter your walking pattern, which could place extra strain on the feet, ankles or knees.
“For longer periods of walking, it is usually better to choose supportive footwear with good cushioning and arch support. As a general rule, shoes designed to be worn with socks, such as trainers or supportive boots, tend to offer better support for prolonged wear.”
Build strength
“Some people sit down all day at work and then sit in front of the television at home, which can lead to tightness in the anterior chain, the muscles at the front of the body. This can affect posture and reduce the range of movement, which may place extra strain on certain joints.
“Exercises that strengthen the posterior chain can help to balance this out. For example, single-leg planks, where you alternate lifting one leg off the ground, can help strengthen the core and stabilising muscles. Wide squats, standing with the legs in a sumo position, can also help activate the hips and glutes. Bodyweight exercises can be a good way to build strength while controlling the amount of load placed on the joints.”
Approach household tasks with a plan
“Prolonged kneeling when working in the garden is common and can place extra pressure on the knees and surrounding joints. Using a soft surface, such as placing a cushion beneath the knees or wearing knee pads, can help to reduce this pressure.
Invest in a kneepad if you spend a lot of time in the garden (Photo: coldsnowstorm/Getty)“We also need to be mindful of prolonged repetitive activity. For instance, sweeping the garden can leave us in a hunched position for long periods, so a simple solution is to use a brush that is the correct length and take regular breaks while working.
“When it comes to lifting and moving heavy items during a spring clean, I always say four hands make light work. People often move large items alone and then wonder why they develop back pain, but this can often be avoided by asking for help or using proper lifting techniques – use the legs, not the back. Not everything has to be done instantly!”
Deal with hayfever
Don’t let hayfever dominate your spring and summer (Photo: Lorado/Getty)“Allergies, such as hayfever, cause inflammation in the body and can make some people feel generally achy or fatigued. While not everyone with hayfever will experience these symptoms, some may notice increased tiredness and some may experience discomfort during severe flare-ups. Hayfever can also affect a person’s breathing through nasal congestion, which may contribute to fatigue.
“When people are tired, their muscles may provide less support and stability, which can place more strain on joints during activity. Speak to your pharmacist or GP, who may recommend over-the-counter antihistamines, painkillers or anti-inflammatories to help manage symptoms.”
Eat more protein
“Eating enough protein supports muscles by building and repairing tissues as well as maintaining the muscles that help stabilise joints. If you increase your physical activity, your body may require more protein to support muscle repair and adaptation. The average adult who does not exercise regularly generally needs around 0.75-0.8g of protein per kilogram of body weight per day. People who are more physically active may benefit from around 1.2-2.0g per kilogram per day, depending on the intensity and type of activity. High-protein foods include lean meats, fish, eggs, dairy products, legumes, and nuts.”
Know when to seek further help
“Pain or stiffness after exercise doesn’t always mean something is damaged. Often, it occurs because the joints and muscles experience more load than usual. However, it is important to monitor the amount of pain you feel.
“On a scale where zero is no pain and 10 is severe pain, many clinicians suggest keeping activity-related discomfort below about five, as higher levels may indicate that you’re pushing too hard or risking injury. If aches and pains continue for more than a couple of days after exercise, or worsen instead of improving, it may be worth seeking advice from a healthcare professional.”
Geoff Gardener is an osteopath & MSK ultrasonographer. For more: bromleysports injuryclinic.co.uk
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