Transitioning Back to Outdoor Activity After Winter Without Getting Hurt

By Dr. Andrew Kakishita, DC

Why Late Winter Injuries Are Common

As winter starts to fade in Utah, many people feel ready to get back outside. Walking more. Running again. Yard work. Sports.

The issue is not the activity itself. The issue is how quickly activity ramps up after months of lower movement.

Winter often brings less overall load on the body. Cold weather, shorter days, and long work hours can quietly reduce how much stress tissues are used to handling.

What Happens When Activity Increases Too Quickly

When outdoor activity increases suddenly, tissues that are not prepared can become irritated.

This is a common reason people develop foot pain, Achilles pain, knee pain, or back pain in late winter and early spring. The body is not broken. It is just adjusting to a higher demand.

Pain often shows up a day or two later, which makes it harder to connect it to the activity that caused it.

How to Transition More Safely

A gradual return works best.

Start with shorter sessions. Increase frequency before intensity. Pay attention to how your body feels the next day, not just during the activity.

Strength and mobility also matter. Calf strength, hip control, and ankle mobility help absorb force when activity increases. Without them, tissues like tendons and fascia take on more stress.

Where Shockwave Therapy Can Help

For people dealing with lingering pain from last season, shockwave therapy can be a helpful option.

Research supports shockwave therapy for improving tissue healing and load tolerance, especially for chronic issues like plantar fasciitis and tendon pain. It works best when combined with rehab and a gradual return to activity.

Why This Matters

Getting back outside is a good thing. Giving your body time to adapt helps you stay active instead of dealing with setbacks.

Small progressions now often prevent frustration later.