Spring is HERE (despite the lingering March snow) and we are stoked that this change of seasons comes with a change in activities.  The trails are turning from ice to mud.  Those perennials poking up through the old leaves are just begging us to get started in the garden, and the muddy run off has us thinking ahead to floating season.  So, dust off the cobwebs!  These outdoor activities can come with aches and pains as our bodies adjust to novel input, especially if we overdo it.  

Think about it like a blister. When we dive into a new activity (or maybe a new pair of hiking boots), the change in load can lead to a blister if we do too much too fast.  If we gradually increase and give our bodies time to adapt, instead of getting a blister, we’ll develop a callus!   As a fan of the barbell, I know firsthand that literal callus formation on my hand can be a little uncomfortable.  I also know that this does not mean I’m doing any damage.  In fact, my body will be even stronger and more resilient for it.  

Remember that your body knows best and will give you feedback if you ramp up too quickly.  The feedback loop is a way of your body saying slow down, ease in, or change it up.  If you haven’t kicked a shovel since last summer and you dive into 8 hours of splitting and transplanting flowers, your hamstrings may protest.  Likewise, an 8-mile hike off the couch may result in some achy knees.  We don’t want you to boom and bust!  Give your resilient body a chance to adjust to new load.  For our fellow hikers, incorporate some single leg step ups, squats, and lunges to cue your body that the trails are coming! For our fellow gardeners, introduce some hip hinges and bent over rows into your routine.  Gradually increase volume so your tissues are ready to go when the flowers arrive!  For our fellow river riders, build your gripping capacity by carrying a drift boat anchor around your house until you are fatigued.  Rest 1 minute and repeat!  Check out our YouTube channel for videos on all of these movements. 

The GSM team wants to help you build up for your upcoming spring and summer pursuits. Our new PT Sydney is up and running, and Alison will be returning from her well-deserved maternity leave soon.  This means we are going to be FULLY staffed!!!  Let’s all work on building calluses this month so we can high-five on the trails, in the garden beds, and across the rapids all spring and summer long! 

P.S. GSM turns 11 this month! 

-Written by Lexi Klawitter, DPT