As the days get longer and the temperatures rise, many of us are eager to get back outside and move again. Whether lacing up your running shoes, hitting the volleyball court, or simply enjoying more time outdoors, spring is the season for renewed activity. But getting back into motion isn’t always so simple for those who’ve spent the colder months on the sidelines, whether by choice or circumstance.

Joint stiffness, muscle weakness, posture problems, and even pain are common side effects of a sedentary winter. Orlin & Cohen physical therapist Nate Biondi, PT, DPT, ATC, is here to offer safe and effective ways to “spring back to action” with tips to minimize your risk of injury.

The Winter Slump: How Sedentary Habits Affect Your Body

Physical activity tends to decline during the winter months. Between shorter days and colder temperatures, there’s less motivation to get moving, with many spending more time sitting and less time active. While this inactivity is easy to overlook, it can have a significant effect on one’s body.

Warning signs your body needs movement

Extended periods of inactivity during winter can contribute to several issues, including:

• Decreased flexibility: Inactivity causes muscles and joints to stiffen, making movement more difficult.
• Muscle weakness: Muscles that aren’t regularly used will naturally weaken over time, reducing stability and increasing injury risk.
• Posture problems: Long hours spent sitting at a desk or on the couch can lead to slouched posture, which strains the back, neck, and shoulders.
• Lower endurance: When you stop doing cardiovascular exercise like walking, running, or biking, your stamina drops, making even simple activities exhausting.

If you’re feeling tight, sluggish, or unsteady, these are all signs that your body is ready for (and in need of) movement again. Take time to ease into activity, listen to your body, and speak with a healthcare professional if you’re unsure where to start.

Why Spring Is the Perfect Time to Restart Movement

Spring brings more than just sunshine it brings motivation. The seasonal shift is a natural opportunity to get moving again and reestablish healthy routines. However, jumping into high-intensity activity too quickly after a period of rest can lead to pulled muscles, joint pain, or other injuries.

Preventing Injury: Safe Ways to Ease Back Into Activity

Rather than jumping into jogging, weight training, or competitive sports without preparation, working with a physical therapist can guide you through a phased approach that gradually increases intensity and complexity. Doing so protects your joints and muscles from unnecessary strain.

Physical therapists can rebuild strength, improve mobility, and correct postural issues that may have developed during months of inactivity, helping you safely return to your favorite activities. Physical therapy can restore alignment and help you sit, stand, and move more comfortably if you’ve been slouched at a desk or curled up on the couch.

Top Physical Therapy Exercises to Regain Mobility

Physical therapy is not just for those recovering from injury; it’s also for anyone looking to restore strength, flexibility, and functional movement after a sedentary period. A physical therapist will assess your current condition and create a personalized program to prepare your body for spring sports and movement demands. At Orlin & Cohen, we work with patients of all ages before they return to exercise or sport.

Low-impact strength exercises for beginners

In the early reconditioning stages, your physical therapist may start with low-impact exercises focused on improving core stability, glute strength, and balance. These exercises can include bridges, wall sits, or resistance band movements that build strength without stressing the joints. These exercises are beneficial for preventing injury in the knees, hips, and back areas that often feel the effects of winter inactivity the most.

Listening to Your Body: Pain vs. Discomfort

Some muscle soreness is to be expected as you return to activity, but sharp or persistent pain is not. Knowing the difference between soreness and pain is crucial. A physical therapist can help you identify early warning signs of injury and adjust your routine before a minor issue becomes a major setback. If something doesn’t feel right, don’t ignore it. Catching and treating problems early can keep you in the game longer.

When to See a Physical Therapist After a Sedentary Season

If you’re experiencing joint stiffness, muscle weakness, or pain that just won’t go away, it may be time to schedule a visit with a physical therapist. At Orlin & Cohen, our physical therapists work closely with a team of fellowship-trained orthopedic specialists. Together, they create individualized plans tailored to your current level and future goals, focusing on regaining motion, improving strength, and building endurance.

How Physical Therapy Can Help You Rebuild from the Ground Up

Physical therapy can provide a structured, safe approach to regaining physical health for those emerging from a sedentary winter. Here’s how physical therapy can help:

• Mobility restoration: Gentle stretching and targeted movement improve flexibility and range of motion, making it easier to get moving again.
• Muscle strengthening: Rebuild the strength lost during periods of inactivity, especially in the core, hips, legs, and upper back.
• Posture correction: Reverse the effects of prolonged sitting with exercises that realign and retrain your posture.
• Pain management: Manual therapy, heat/cold treatments, and other advanced techniques can help reduce or eliminate pain caused by inactivity.
• Smart progression: Your physical therapist will structure your workouts to increase intensity safely so you can confidently return to activity.

Springing Into Action Starts with the Right Support

Returning to exercise after a long winter doesn’t have to be overwhelming or painful. With physical therapy, you don’t have to figure it out alone. If you’re returning to your sport, starting a new activity, or just want to feel better in your body, physical therapy can help you build a solid foundation for success. Don’t let winter inactivity hold you back. Book an appointment and get back to doing what you love this spring safely and pain-free.