Sore backs, stiff knees, and bum shoulders don’t have to be the harbingers of spring. After being sedentary for a long Iowa winter, the idea of getting outside, doing yard work, or playing ball is very appealing. But are you ready?

Don’t be one of those who starts exercising enthusiastically, only to suffer from overuse injuries and then forced to stop and seek medical attention. The trick is to be smart and to be prepared.

Before you begin to work or play, remember to:

• Prepare yourself—don’t stretch cold muscles. Stretching before exercise does not decrease the risk of injury. Do a warm-up activity before exercising or playing sports. “It’s interesting,” says Mike Shaffer, UI Sports Medicine physical therapist and athletic trainer. “For years we thought that stretching prior to activity would decrease the risk of injury, but that hasn’t borne out in the research. Instead, we advocate a gradual warm up prior to exercising and reserve stretching for your post exercise cool down when your muscles are already warm and you have the best chance to improve flexibility.”
• Learn how—if you’re playing a sport or using weight machines, learn how to do it right. Poor technique in repetitive sports and exercise can cause injuries.
• Target muscles—if you know you need a strong back and shoulders to successfully play golf, target those muscles for strengthening. But don’t exclude the rest of your body; total-body training reduces the risk of injury.

Stretching 

Stretching helps increase your flexibility or range of movement, helps prevent back and other orthopaedic problems, improves balance and posture, and improves circulation to joints that may help reduce joint degeneration.

• Exercising shortens muscles so stretch after exercising
• Stretch in a slow, controlled manner—hold a position for 15 to 30 seconds. Do not bounce, that may cause you to pull the muscle you want to stretch.
• Stretching should not be painful
• Remember to breathe regularly