HOUSTON – In Houston, outdoor season never really ends but Spring has a way of getting everyone back out there in a big way. Running, pickleball, cycling, -you name it.
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One warm weekend — and suddenly everyone is back outside running, playing pickleball, or hitting the basketball court. But doctors say jumping into intense activity too quickly can lead to painful injuries that may keep you sidelined for weeks.
Orthopedic specialists say one of the biggest mistakes people make is going from little or no activity straight into high-impact exercise. Instead, they recommend easing back in gradually — starting at about half of what you think your body can handle, then slowly building up over four to six weeks.
Experts say some soreness after a workout is normal. But sharp pain, swelling, bruising, numbness, or discomfort that lasts more than a day or two could be signs of a more serious injury.
Doctors stress that stretching — especially the calves and Achilles tendon — is one of the best ways to prevent problems before they start. And for sports with a lot of quick side-to-side movement, like pickleball, tennis, and basketball, warming up properly is even more important.
Dr. Drew Burdi, a Podiatric Surgeon, said daily mobility work can also help lower injury risk.
“Habits that you can get into are just doing something on a daily basis. So other than stretching, you can do foot and toe mobility drills, eccentric heel raises, balance type of exercises. There’s not like a simple answer, but doing stuff to kind of warm up the whole body and get yourself moving again is the big key.”
Doctors also recommend holding stretches for at least 30 seconds to a minute to make them effective.
And don’t forget about footwear. Worn-out shoes with poor support can increase the risk of plantar fasciitis and ankle sprains. Experts recommend shoes with solid arch support, cushioning, and stability — and say ankle braces may help people with previous ankle injuries.
The bottom line from doctors: start slow, stretch first, and pay attention to what your body is telling you. A few extra minutes of preparation now could help keep you active — and out of the doctor’s office — this Spring.