As the weather starts to become more “predictable,” I look forward to spending more time outside with my family going for walks, playing with my children, and working on getting our yardwork completed. It’s during these times, though, that we might be putting ourselves at a risk for injury with overuse or improper movements.  Mobility outside can bring another level of complexity with uneven terrain (ie: rocks, grass, gravel, curbs, or even pot holes), or overuse injuries (ie: shoveling, digging, raking). While mentally, we are ready to be outside and embrace all that nature has to offer, physically our bodies may not be “tuned up” to support that type of activity.

It is important to make sure that we address any current aches or limitations we might have acquired over the winter months, to ensure that we aren’t adapting to compensatory patterns as we become more active. It’s these patterns that will put us at a higher risk for injury.  The following presentations are common patterns that we see with someone who has pain, continues to progress their activity level, and compensates for that pain causing a bigger injury:

1. Tightness between your shoulder blades can progress to shoulder injuries

2. Anterior (front) hip tightness, can lead to lower back pain or sacroiliac (SIJ) joint pain

3. Tight hamstrings can lead to lower back pain or knee pain

4. Tight calf muscles can exacerbate into knee pain or even plantar fasciitis

Pain in the body, is a sign that something isn’t working correctly. It’s important to investigate the cause of the pain, to prevent further injuries and limitations down the road. Now is the time to correct any muscle imbalances or pain that you might be having, to be able to maximize your movement and abilities as the weather gets nicer! We are here to help!

Dr. Kristin Henry earned her Doctor of Physical Therapy degree from Des Moines University in 2015. She has advanced training in manual therapy and pelvic rehabilitation. She also has experience with patients ranging from pediatrics to geriatrics.