Spring Sports & Orthopedic Injuries: How to Stay Safe as You Get Back Outside
Spring has arrived in Colorado, and that means more opportunities to get active outdoors. Whether you’re hiking, biking, playing pickleball, or lacing up your cleats for a recreational league, spring sports season is in full swing. But before you dive back into your favorite activities, it’s important to take precautions to prevent orthopedic injuries that commonly happen during this time of year. At Colorado Center of Orthopaedic Excellence (CCOE), we see a surge in spring sports injuries every year—and most are preventable with the right approach. Here’s what you need to know to stay safe, stay active, and know when it’s time to see an orthopedic specialist.
Why Spring Sports Often Lead to Injuries
After a long winter of limited movement, your muscles, tendons, and joints may not be fully conditioned for high-impact or repetitive motion. Jumping straight into intense activity without proper warm-up or conditioning increases your risk of injury—especially if you’ve been sedentary during the colder months.
Common Spring Sports in Colorado
Colorado’s active lifestyle offers a wide range of outdoor activities in the spring, including:
- Trail running at Garden of the Gods or Red Rock Canyon
- Mountain biking along Front Range trails
- Pickleball and tennis on outdoor courts
- Soccer, softball, or flag football in local leagues
- Hiking and walking in Cheyenne Mountain State Park
- Golfing at one of Colorado Springs’ scenic courses
While all these activities offer incredible health benefits, they also come with risks if your body isn’t properly prepared.
Most Common Spring Sports Orthopedic Injuries
The most frequently treated orthopedic injuries during spring sports season include:
- Ankle sprains from uneven terrain or sudden pivots
- Knee pain (such as patellar tendonitis or runner’s knee)
- Rotator cuff strains or tears from throwing or swinging
- Lower back pain from poor form or overuse
- Achilles tendonitis from sudden starts or running on hills
These injuries can often be avoided with proper warm-up and conditioning, but when they do happen, early treatment is key to a full recovery.
Tips to Prevent Spring Sports Injuries
- Stretch Before & After Activity: Begin with dynamic stretches to warm up and prepare muscles for movement. Follow your workout with static stretching to cool down and maintain flexibility.
- Ease Back In Slowly: Don’t try to pick up where you left off last season. Gradually increase the intensity and duration of your activity to allow your body to adapt.
- Wear the Right Gear: Ensure your footwear is activity-appropriate and provides proper support. Replace old or worn-out shoes that can lead to instability.
- Stay Hydrated & Listen to Your Body: Dehydration and fatigue can contribute to poor form and increase injury risk. If something feels off—don’t ignore it.
When to See an Orthopedic Specialist
If you experience:
- Persistent pain that doesn’t improve with rest
- Swelling or bruising around a joint
- Limited range of motion
- A popping or snapping sensation during activity
…it’s time to consult with an orthopedic specialist.
The expert team at Colorado Center of Orthopaedic Excellence is here to evaluate, diagnose, and treat your sports injury with personalized care and advanced orthopedic solutions.
Get Back in the Game — Safely
At CCOE, we want you to enjoy every moment of Colorado’s beautiful spring season—pain-free. If you’re dealing with an injury or something just doesn’t feel right, don’t wait.
Schedule an appointment with one of our board-certified orthopedic providers today and take the first step toward recovery.
Colorado Center of Orthopaedic Excellence
Your trusted partner in sports injury prevention, diagnosis, and recovery.