Spring Fitness: 4 Injury Warning Signs

When the weather starts warming up, we emerge from our respective caves.  We realize that we’ve lost fitness ground over the long winter and that it’s time to shuck off the layers and return to lighter clothing for the spring and summer seasons.

Many of us will panic at the thought of the beach and the “big reveal”.  We want to feel proud of ourselves.  That leads some to over-exert in their quest to feel physically equal to the beach, the pool, bathing suits and skimpier clothing.

But that panic can lead to over-exertion, which can provoke unnecessary injuries.  So, this post is all about spring fitness: 4 injury warning signs.  Knowing what to look out for can save you from getting benched when you most want to be outdoors, enjoying easy summer living.

Sign 1: Warm-up “ouch”

You’re warming up to conquer the fitness goal of the day and bam!  Ouch!

Your warm up shouldn’t be painful.  It should prepare your body for the work you have cut out for you, but if you’re hurting during this crucial phase of a work out, you’re out before you even get started.

Pain during a warm up is telling you to attend to whatever is causing the pain.  Your best bet?  Consult with a medical professional before returning to your workout regimen.

Sign 2: Persistent soreness

If you’re experiencing muscle soreness for more than two days following a workout, you may be in trouble.

It’s OK to be sore (especially if you’ve been on the couch all winter).  But when that soreness persists for more than 48 hours, you may need to take a step back and re-think your spring fitness strategy.  You may have ramped up too quickly or neglected your warm-up.  Go slow.  Curb your enthusiasm.

Sign 3: Pain gets in the way

You’re all about the gains.  But what if you’re finding that you’re not gaining, but moving backwards?  What if you’re able to achieve less in your workouts as you move along because pain has gotten in the way?

I repeatedly stress the importance of recovery in fitness training, regardless of the type of workout you’re doing.  Your muscles need time to recover and repair.  Pushing them too hard is going to work against you.

That’s why adequate rest between workouts is key to not getting injured and undermining yourself.  It’s the most important aspect of training, so do it.

Sign 4: Hear your body out

Pain is a gift.  It’s your body’s way of letting your brain know there’s something wrong, so listen.  Hearing your body out is the best way to prevent injuries.  Be aware of subtle pain signals because they’re your friends.  They’re telling you that you’re getting in over your head.

Ignore them at your own peril (and the risk of injury).

Back & Body Medical

If you’ve gone too far too fast with spring fitness, Back & Body can help, with multi-disciplinarian pain relief that works.  Our award-winning Manhattan model is now here in New Jersey.

Dr David Perna DC, CCSP, CCEP

Dr. David Perna DC, CCSP, CCEP is the founder and practice overseer at Back and Body Pain Relief in Springfield, NJ. A graduate of Life University Summa Cum Laude, Dr. Perna holds certifications in Active Release Technique (ART), Graston, SFMA, Neuro-Diagnostics (NCV/EMG), and Manipulation Under Anesthesia, among others. He is a Board Certified Sports Physician, a Certified Strength and Conditioning Specialist, and a United States Olympic Committee Sports Medicine Volunteer.

A competing athlete himself — a 2x Ironman 70.3 finisher with a background in Olympic weightlifting, CrossFit, and martial arts – Dr. Perna brings firsthand athletic experience to his patient care.

He has treated presidents, royalty, diplomats, and professional athletes across MMA, baseball, tennis, and football, and has appeared on Dr. Oz demonstrating chiropractic therapies. His approach is diagnostic-first, combining evidence-based chiropractic care with rehabilitation to help patients get out of pain and back to full function.