Spring Into Motion: Tips to Prevent Injuries for Runners and Cyclists

Spring is in full force here in Chattanooga, and it’s the perfect time to get outside and enjoy the sunshine, whether you’re running, cycling, or preparing for a race. However, increased activity can lead to injuries, which can hinder your progress. Here are some simple tips to help you stay active and injury-free this season:

• Warm Up Properly: Just like a car needs time to warm up, your body does too. Spend a few minutes doing dynamic movements, such as leg swings and light jogging, to get your blood flowing.

• Take It Slow: If you’re returning to exercise, gradually increase your distance or intensity by no more than 10% each week to avoid injuries like shin splints or tendon pain.

• Strengthen Your Core: Focus on strengthening your glutes, hips, and core with exercises like lunges, bridges, and planks a couple of times a week to keep your body balanced.

• Watch Your Form: Good form helps you perform better and recover faster. If you’re unsure about your technique, consider getting a movement assessment.

• Stretch and Foam Roll: Winter can leave your body feeling stiff. Incorporating stretching and foam rolling can help improve your flexibility and movement.

• Listen to Your Body: Pay attention to any discomfort. If something doesn’t feel right, don’t ignore it; addressing issues early can prevent serious injuries.

• Prioritize Recovery: Recovery is essential. Ensure you get enough sleep, hydrate, and take rest days to help your muscles recover effectively.

We're Here to Help!

At Key to Change Wellness, we support runners and cyclists of all skill levels. Our customized care plans include chiropractic care, physical therapy, and functional movement training to help you stay injury-free and confident in your training. 

Let’s make this spring your best season yet! Book a call with us to discuss your training goals.