From Couch to Garden: Easing Back Into Spring the Smart Way

As the days get longer and temperatures rise, many of us feel a renewed sense of energy. Spring naturally invites us outdoors — whether it’s taking a walk around the neighborhood, getting back on a bike, tackling yard work, or planting a garden. While these activities are great for both physical and mental health, it’s important to remember that our bodies may not be ready to jump in at full speed after a more sedentary winter.

As people return to activity, there is a noticeable increase in injuries — particularly muscle strains, ligament sprains, and overuse conditions affecting the knees, shoulders, and lower back. These injuries often happen when people try to do too much too quickly, whether that’s lifting heavy objects, working in the yard for hours at a time, or jumping back into exercise routines without proper conditioning.

The good news is that with a thoughtful, gradual approach, you can safely enjoy all that the season has to offer.

The key is to start low and go slow. If you haven’t been active during the winter months, begin with light activity such as short walks and gradually increase your time and intensity over several weeks. You might start with 10–15 minutes a day and add a few minutes each week. This allows your muscles, joints, and connective tissues time to adapt. The same principle applies to biking, hiking, or yard work — pace yourself and break larger tasks into smaller, manageable sessions spread out over several days rather than trying to do everything at once.

Warming up before activity is another important step that is often overlooked. Taking just a few minutes to stretch and gently move your joints can improve flexibility and reduce the risk of strains and sprains. After activity, light stretching can also help minimize stiffness and soreness the next day.

It’s also important to use proper body mechanics. When lifting heavy items like bags of mulch or moving equipment, lift with your legs — not your back — and keep objects close to your body. Avoid twisting motions while carrying weight, and change positions frequently when doing repetitive tasks like raking or planting. Wearing supportive footwear can also help protect your joints and reduce your risk of slips or falls.

Hydration and rest play a role as well. Fatigue can lead to poor form and increase the likelihood of injury. Taking breaks and staying hydrated — especially on warmer days — can help your body perform more safely and efficiently.

Listen to your body as you return to activity. Mild soreness can be expected, but sharp pain, swelling, instability, or discomfort that doesn’t improve with rest may be a sign of a more significant injury. Many minor strains and sprains can be treated with rest, ice, compression, and elevation, but if symptoms persist, worsen, or interfere with normal movement, it’s important to seek care early. Addressing injuries promptly can help prevent long-term complications and speed recovery.

It’s also important to recognize warning signs that go beyond the musculoskeletal system. Symptoms such as chest pain or pressure, shortness of breath, unusual fatigue, lightheadedness, or discomfort radiating to the arm, back, neck, or jaw should never be ignored. These may indicate a heart-related issue and require immediate medical attention. If these symptoms occur, call 911 right away.

Certain individuals should take extra precautions, including those with prior injuries, joint problems, or chronic health conditions. If you’re unsure about how to safely return to activity, consulting with a healthcare provider can help you develop a plan that fits your needs and reduces your risk.

Regular movement offers tremendous benefits — from improving joint mobility and muscle strength to supporting cardiovascular health and overall well-being. By easing back into activity gradually, using proper techniques, and paying attention to your body’s signals, you can enjoy the season while minimizing the risk of injury.

If you do experience an injury or concerning symptoms, don’t delay care. Walk-in clinics can address many common orthopedic injuries, while emergency departments are equipped to handle more serious or life-threatening conditions. Knowing where to go — and when — can help ensure you get the right care quickly.

Spring is a season of renewal — and with the right approach, it can also be a time to safely rebuild strength, mobility, and healthy habits that carry you through the rest of the year.

Dr. Gordon Groh is an orthopedic surgeon at Asheville Orthopedic Associates an affiliate of Mission Health.