Keep Injuries at Bay – How to Prep for Spring Sports

Spring sports should be fun, not painful. 

Spring is just around the corner, which means it’s time to gear up for outdoor sports like running, golf, tennis, basketball, and hiking.  Before lacing up those sneakers or leaving the gym, proper preparation is key to prevent injuries and maximize your performance—especially for midlife athletes. 

By taking these proactive steps toward your workouts and training, you’ll set yourself up for a successful and injury-free season. And if you’re experiencing persistent aches, PRP and Prolotherapy might be the next step to keep your joints strong and resilient. 

10 Ways to Honor Your Body and Stay Ahead of the Game

1. Start with Dynamic Warm-Ups

Static stretching is old news! Instead, opt for dynamic warm-ups like leg swings, lunges, and arm circles to activate muscles and improve range of motion before playing.

Check out more about what Dr. Wood has to say about dynamic stretches in his article about pickle ball injury prevention: Pains and Sprains of Pickleball: How to Protect Yourself

2. Gradually Build Up Your Training

Heed this warning: Don’t go from zero to 100 overnight!  Coming out of hibernation, especially in the northwest, we often find spring athletes getting a little too gung-ho. To prevent injury so you can exercise all year, please take it slow. 

Increase intensity, duration, and frequency gradually to allow your body to adapt and avoid overuse injuries.

Many of the orthopedic injury and trauma cases we get at NW Regen are from repetitive use – so, please be sure to explore Tip #8 below about ways to prevent overuse so you can last longer on the court, on the trail, and in everyday life 🙂

3. Strength Training for Injury Prevention

“Strength training is the ‘secret weapon’ for midlife athletes,” says Dr. Ryan Wood, of NW Regen in Portland, Oregon. “If you’re a weekend warrior or getting back into sports after months on the sidelines, strength training is your best defense against injury.” 

As we age, muscle mass naturally declines, and joints become more susceptible to wear and to actual tears. By gradually building up your strength, you’ll enhance performance and safeguard your body for the long haul. However, when lingering aches persist, PRP and Prolotherapy can help reinforce your joints and tendons, keeping you active for years to come!

Targeted strength exercises, in midlife, help you stay strong, agile, and injury-free.

Top strength-training strategies to protect our midlife bodies from getting side-lined: 

• Train smart, not hard: 2–3 stregth training sessions a week will maintain resilience without overloading joints.
• Focus on stability & core strength: a strong core supports balance, reducing the risk of falls and strains.
• Joint-friendly ways to build strength: include bodyweight moves like squats & lunges, and resistance band exercises.
• Focus on key muscle groups: prioritize strengthening glutes / shoulders / knees to prevent common sports injuries.

4. Hydrate and Fuel Properly

Dehydration and poor nutrition can lead to muscle cramps and fatigue – increasing your risk of injury. Remember: when you don’t take the time to pay attention to your diet and your water intake during spring sports training, you up the chances of not following through with your exercise goals. 

Ensure you’re giving your body what it needs to perform for you. 

Don’t let down exercise partners and teammates because you can’t show up for your workouts as promised due to injury or sprains. It’s up to you to make the effort to prioritize hydration and a diet rich in protein, healthy fats, and complex carbs. 

NW Regen has some great resources on our website for healthy hydration and fueling: 

For more about hydration, see our blog about how the correct amount of water intake is linked to healthy aging: “Hydrate for your health – You’ll be glad you did!”

For tips on good nutrition for men, see 7 Ways Mid-Life Men Can Put Their Well-Being First and download a free copy of “Dude-approved Testosterone-boosting Foods.”

5. Invest in Proper Footwear & Equipment

Worn-out shoes or improper gear can wreak havoc on your joints. Ensure your footwear supports your sport and biomechanics to reduce strain on your knees, ankles, and hips.

“In regenerative medicine, we focus on optimizing your body’s ability to heal and prevent injury,” says Dr. Wood. “Wearing improper footwear can lead to overuse injuries such as plantar fasciitis, Achilles tendonitis, and stress fractures, which compromise tissue integrity. When your feet aren’t properly supported, microtears and inflammation can develop, increasing the likelihood of chronic pain and degenerative conditions. Choosing well-cushioned, sport-specific shoes can help protect soft tissues, reduce unnecessary strain, and support joint longevity.” 

Essential for maintaining proper alignment, balance, and stability in sports is proper footwear. When your shoes don’t provide the right support, it can lead to improper foot mechanics, which affects your knees, hips, and spine.

Over time, this misalignment can increase your risk of strains, sprains, and even chronic joint issues. 

“The right footwear helps absorb shock, reduce stress on your joints, and optimize movement patterns, ensuring you perform at your best while preventing injuries,” says Dr. Wood. “I recommend shoes that fit well, provide adequate arch support, have a wider toe box, and are appropriate for your sport and foot type.”

6. Listen to Your Body & Rest When Needed

Pain is your body’s way of signaling an issue—don’t ignore it! Allow yourself adequate rest and recovery days to prevent overuse injuries. 

Focus on Recovery & Regeneration: Post-game recovery is just as important as pre-game prep! Ice baths, massage therapy, and adequate sleep all play a crucial role in preventing injuries and optimizing performance.

7. Improve Flexibility & Mobility

Incorporate yoga, stretching, or foam rolling into your routine to keep muscles and joints supple. This helps prevent stiffness and enhances overall movement efficiency.

8. Understand & Prevent Overuse Injuries

Overuse injuries account for 50% of all sports injuries and can sneak up when repetitive motions stress muscles, tendons, and joints without adequate recovery. As you know, spring sports like golf, tennis, running, and baseball require repitition.

Common overuse injuries include:

• Tendonitis: Inflammation from repetitive use. (Achilles, golfer’s elbow, tennis elbow)
• Stress fractures: Small bone cracks from impact sports like running and basketball.
• Shin splints: Pain along the shinbone, often due to sudden mileage increases.
• Plantar fasciitis: Heel pain from overstressed foot arches.
• Runner’s knee: Knee pain caused by repetitive strain or improper biomechanics.

How to Prevent Overuse Injuries:

• Follow the “10% rule” a guideline that suggests increasing training volume by no more than 10% per week.
• Crosstrain to avoid excessive strain on the same muscle groups.
• Strengthen stabilizing muscles to improve joint support.
• Wear proper gear that suits your activity and replace worn-out footwear.
• Prioritize recovery with foam rolling, stretching, and adequate sleep.
• Listen to pain signals and adjust training accordingly.
  

9. Get a Sports-Specific Assessment

A professional movement assessment can identify muscle imbalances or weaknesses that might predispose you to injuries.

10. Consider PRP & Prolotherapy for Joint Health

If you’re dealing with nagging injuries, joint pain, or wear-and-tear from years of activity or overuse, regenerative therapies like Platelet-Rich Plasma (PRP) and Prolotherapy can be game-changers.

These treatments are all natural ways to help your own body get online to:

• Reduce inflammation and accelerate healing
• Strengthen ligaments and tendons
• Improve joint function and reduce long-term degeneration
• Aid recovery from overuse injuries that haven’t responded to traditional rehab

At NW Regen, we specialize in treating musculoskeletal injuries and any bodily condition causing acute or chronic pain involving tendons, ligaments, cartilage, muscles, or joints.

Looking for expert guidance? 

By taking these doctor-recommended and proactive 10 steps toward your workouts and training, you’ll be setting yourself up for a successful and injury-free season. Have fun on the court, on the course, and out on the trail.

If experiencing persistent aches, PRP and Prolotherapy might be the next step to keep your joints strong and resilient. 

As regenerative health specialists, we are here to help!

Contact NW Regen today to learn more about personalized injury prevention and recovery solutions.