As warmer weather arrives across Princeton and Somerville, people naturally start ramping up their activity level — running outside, joining spring sports leagues, taking longer walks, or jumping into yardwork. But that sudden spike in movement is exactly why March is one of the busiest injury months of the year.
In fact, recreational athletes experience up to a 25–30% increase in musculoskeletal injuries when transitioning from winter to spring due to deconditioning and rapid changes in activity levels (ACSM, 2024). That means NOW is the time to build resilience, not when pain shows up mid-season.
Below is your high-value, research-backed spring injury-prevention plan.
The “Spring Surge” Problem
When the temperature rises, activity levels rise too. Studies show:
- The average person becomes 40% more active in March–April compared to winter months (Journal of Physical Activity & Health, 2023).
- But strength and tendon capacity take 6–8 weeks to adapt to new loads.
- Rapid training increases your risk of:
- Knee pain by +32%
- Achilles and calf injuries by +26%
- Shoulder strains (especially overhead athletes) by +22%
If you’re suddenly doing more miles, more sets, more sports, or more yardwork — your body isn’t ready unless you’ve trained for it.
Your Spring Injury-Prevention Checklist
1. Increase your weekly activity by no more than 10%
The “10% rule” is supported in multiple sports medicine studies as a safe progression threshold.
2. Start a strength routine twice per week
Strength training reduces injury risk by up to 66% (Lauersen et al., BJSM, 2018). Focus on:
- Glutes
- Core
- Rotator cuff
- Calves
- Hamstrings
3. Warm-up for at least 5 minutes
Structured warm-ups decrease injury risk by 35% and improve performance (FIFA 11+ research).
4. Add mobility for your “winter-stiff” areas
Winter leads to:
- 20–30% reduction in thoracic spine mobility
- Tight hip flexors from more sitting
- Shorter stride lengths (linked to knee pain)
A few minutes per day of mobility goes a long way.
Why Physical Therapy in March Makes You More Resilient
Early physical therapy can cut injury duration by up to 50% (APTA, 2023).
Whether you’re:
- Preparing for outdoor running
- Starting golf or tennis season
- Returning to Jiu-Jitsu
- Getting ready for yardwork
- Trying to stay healthy this spring
A spring tune-up screens for red flags, identifies weak links, and gives you a custom plan to prevent injury before it starts.
What We’re Seeing This Month at Progression PT
Both Progression Physical Therapy of Princeton and Progression Physical Therapy of Somerville are seeing a seasonal rise in:
- Patellofemoral knee pain
- Plantar fasciitis
- Low back pain
- Rotator cuff irritation
- Calf/Achilles tightness
These are all highly treatable — especially with early intervention.
Final Thoughts
March is the perfect month to reset your movement, rebuild strength, and prevent injuries that derail your spring goals.
Call to Action
Book an evaluation at the location closest to you:
- Progression Physical Therapy of Princeton
- Progression Physical Therapy of Somerville
Visit www.progressionpt.com to schedule.
References
- American College of Sports Medicine (2024). Seasonal Injury Trends in Recreational Athletes. ACSM Publications.
- Journal of Physical Activity & Health (2023). “Seasonal Variations in Activity Levels Across the U.S.”
- Lauersen, J. B., et al. (2018). “The Effectiveness of Strength Training on Injury Prevention in Sports.” British Journal of Sports Medicine.
- APTA (2023). Early Physical Therapy Intervention Outcomes Report. American Physical Therapy Association.
- Soligard, T., et al. (2008). “Comprehensive Warm-Up Programs and Injury Reduction: The FIFA 11+.” American Journal of Sports Medicine.
- Journal of Orthopaedic & Sports Physical Therapy (2022). “Biomechanical Effects of Seasonal Deconditioning on Lower Extremity Injury Risk.”
