As the days get longer and the sun starts to warm things up, there’s a noticeable shift: people are lacing up their shoes, hitting the trails, and signing up for spring races. Whether you’re training for a 5- or 10-K, returning to a weekend running or cycling routine, or simply stepping up your activity level with hiking, paddling, gardening, or outdoor sports like pickleball or tennis, spring is when movement makes a fast comeback.
But jumping into activity after a slower winter season without proper prep can lead to common injuries like plantar fasciitis, sprained ankles, knee pain, or low back strain. Runners, in particular, are at risk for overuse injuries when training volume increases too quickly.
That’s where targeted, proactive movement makes all the difference. By focusing on three key areas — flexibility, strength, and core stability — you can ease back into your favorite activities with confidence, reduce your risk of injury, and perform at your best.
Below are five physical therapist-recommended moves to help you move smarter — whether you’re chasing a PR or just trying to enjoy spring pain-free.
- Flexibility: Create space for efficient, injury-free movement
Exercise: Downward Dog Stretch
This dynamic stretch opens up tight hips, hamstrings, calves, and the lower back — areas that tend to stiffen up during more sedentary seasons.
For runners, it’s especially useful for improving stride mechanics and preventing Achilles or plantar fascia issues. For everyone else, it’s a great way to stay limber and reduce post-activity soreness.
Pro tips:
- Keep your back flat and hold the stretch for 3-5 slow breaths, then relax and repeat.
- Add it to your warm-up or cool-down routine before or after a run, walk, or active spring project like yard work or hiking.
- Strength: Build a solid foundation to handle more load
Exercise: Single-Leg Squat
As you return to running, lifting, or even weekend adventures, lower-body strength is key to preventing overuse injuries and joint pain.
Single-leg squats strengthen the glutes, quads, and calves while also challenging balance and control, which is especially important for runners.
Pro tips:
- Try positioning the lifted leg behind you for counterbalance as you squat, while ensuring the supporting leg maintains proper form in which the knee aligns over the toes.
- To decrease the stress to your knees, try lightly holding onto a doorknob or a TRX suspension training strap as you lower and lift your body.
- Start with 3 sets of 5 reps and build to 3 sets of 15 reps.
- Core Stability: Build a solid center for strength and balance
Exercise: Plank Circuit
A strong core is essential for keeping your spine and pelvis stable — whether you’re powering through a morning run, playing a lively game of pickleball, hauling garden soil, or playing with your kids at the park. For runners, it enhances shock absorption and provides a stable foundation so your arms and legs can move more powerfully and efficiently.
Front and side planks build strength in your deep stabilizing muscles and can reduce strain on your low back and hips during repetitive movement.
Pro tips:
- Think of your core as your power center — building endurance here improves posture, power, and injury resistance for all movements.
- Hold each plank position for 10 seconds and switch positions without taking a break for three sets.
Exercise: Resistance Band Sidestepping
Your lateral hip muscles — especially the gluteus medius — help maintain alignment and control during motion.
This exercise is a favorite among PTs because it improves both stability and injury prevention, particularly for runners prone to IT band pain or those who struggle with knee tracking issues.
Pro tips:
- Sidestep for 20 yards one direction and then switch directions. Start with 3 sets in each direction and increase over time.
- Incorporate this into your dynamic warm-up before a run, hike, or strength workout for extra joint protection.
Physical therapy: not just for recovery — but for prevention
You don’t have to wait until something hurts to see a physical therapist.
PTs are movement experts who can evaluate how your body moves, identify muscle imbalances, and create customized plans to help you meet your goals — whether that’s crushing a spring race, getting through gardening season pain-free, or simply building confidence in your body again.
Prevent injuries before they sideline your spring. Start with these exercises, and if you want extra support, we’re here for you.
Get proactive with your movement health
Ready to move into spring with strength and confidence? Whether you’re running a race or just getting back into regular movement, our physical therapy team can help you build a foundation for a healthy season.
