Stay Active This Spring Without the Sprains and Pains

Apr 29

Spring is finally here, and with it comes the perfect opportunity to get outside and enjoy everything this season has to offer. Whether it’s hitting the trails for a hike, getting those veggies planted in the garden, or smashing aces on the tennis court, spring activities are all about revitalizing your energy and movement. But here’s the catch—as much as spring gets your body in motion, it can also set you up for motion-based injuries like sprains, strains, and tears.

At Curnyn PT, we’re all about keeping you moving pain-free. With over 30 years of experience serving Fort Worth, our team of physical therapy experts is here to help you enjoy every moment of spring by showing you how to prevent injuries and offering expert care for recovery if something does go wrong.

Why Injuries Spike in Spring

When spring rolls around, many of us jump back into outdoor activities without preparing our bodies for the sudden shift in intensity. This quick transition can strain muscles, joints, and ligaments that may not be ready for the demand. Additionally, playing high-energy sports like pickleball or tennis or running steep trails without proper warm-ups can increase your risk of injuries like sprained ankles, torn ligaments, or overworked tendons.

It’s no surprise that we see a sharp rise in injuries this time of year, but the good news is that most of these issues are entirely preventable with the right approach.

How to Stay Safe and Active in Spring

The key to staying active and injury-free while enjoying spring activities is preparation, awareness, and proper technique. Follow these steps to reduce your risk of injury and make the most of your favorite outdoor hobbies.

1. Start Slow and Build Up

If you’re taking up a new activity or returning to one after a long break, resist the temptation to go all-in on day one. Begin with short sessions at a low intensity, and gradually increase the duration and effort over time. This approach helps your body adapt and reduces the chances of overloading your muscles or joints too quickly.

2. Incorporate Active Warm-ups

Make active warm-ups a part of your routine, especially before any activity. Movements like jumping jacks, high knees, or arm circles can increase your heart rate and loosen muscles, preparing your body for exercise. After your activity, light movements and mobility exercises can aid recovery and reduce soreness.

3. Listen to Your Body

Your body knows its limits, so it’s critical to pay attention to warning signs like persistent pain, fatigue, or discomfort. Ignoring these signals and pushing through can worsen an injury. Take breaks when needed and rest if you feel any strain.

4. Don’t Skip on Protective Gear

Protect your body with the right equipment. Helmets, shoulder pads, and ankle braces are essential for high-impact sports. And supportive footwear designed for your chosen activity can prevent stress on your joints. If you’re a runner, invest in a pair of quality shoes that match your arch type and gait.

5. Apply Sunscreen and Stay Hydrated

Spring brings plenty of time outdoors, so it’s essential to prioritize your skin and hydration. The Texas sun and heat can catch you off guard, so be prepared. Choose a broad-spectrum sunscreen with an SPF of 15 or higher, and don’t forget to drink water consistently to keep your body energized and performing its best.

6. Build Strength with a Therapeutic Movement Plan

Strong, balanced muscles are your best defense against injuries. At Curnyn PT, we specialize in customized therapeutic movement plans that help you strengthen weak areas and correct imbalances, keeping you prepared for whatever activity comes your way.

Why Early Intervention Matters for Injuries

Despite your best efforts, there’s always a chance of injury when you lead an active lifestyle. If it does happen, acting quickly is crucial. If your pain/issue persists for more than two or three days, you may need some help. Seeking care from physical therapy experts in Fort Worth, like the team at Curnyn PT, can make a world of difference in how quickly and fully you recover.

Here’s how early intervention helps:

Reduces Recovery Time: Addressing sprains, strains, or other injuries early prevents complications, speeding up recovery.
Prevents Further Damage: Prompt care ensures the injury doesn’t worsen over time, which could lead to chronic pain or the need for more invasive treatments.
Saves Money Long-Term: Early treatment often eliminates the need for expensive procedures or imaging tests, saving you time and money.

At Curnyn PT, we specialize in treating motion-based injuries, from sprains to ligament tears, using personalized care and 30+ years of trusted experience. With two convenient Fort Worth locations, getting started on your recovery has never been easier.

Spring into Action Today

Spring is a beautiful time of year to reconnect with the activities you love, but injuries can sideline you before the season even gets underway. By taking preventative steps like starting slow, stretching, and using proper gear, you can stay safe while staying active. And if an injury occurs, remember that help is just around the corner.

At Curnyn PT, our compassionate team of experts is here to help you move better, feel stronger, and get back to doing what you enjoy most. With over three decades of experience treating sprains, pains, and motion-based injuries in Fort Worth, we’re proud to be a trusted partner in your health and mobility.

Don’t wait. Your spring adventures deserve a pain-free start. Visit Curnyn PT today!

Denny Curnyn

Denny, Dennis J. Curnyn, PT, MA, AT

Born and raised in Omaha, NE, Denny Dennis J. Curnyn has built an impressive career in physical therapy and athletic training. He earned his BS in Biology and an MA in Athletic Training from Western Michigan University, where he also worked as an athletic trainer. Later, he pursued a second BS in Physical Therapy at Grand Valley State University. During his physical therapy training, an internship in Texas sparked a love for the state, leading him to relocate to Fort Worth—a city he quickly embraced as home.

Determined to create a space that prioritized both patient care and therapist satisfaction, Denny founded his clinic in 1991. Formerly known as Sportcare Physical Therapy, Curnyn Physical Therapy has become the longest-running physical therapist-owned clinic in Fort Worth. With two convenient locations, it continues to provide exceptional care to the community. His journey began with a mission to break away from the corporate healthcare model and establish a practice driven by his core belief: a therapist-owned clinic fosters the ideal environment for high-quality care and positive outcomes.

Denny specializes in outpatient orthopedics and is deeply committed to achieving lasting results through a balance of manual therapy, exercise, and modality care. His dedication to continuing education ensures he stays at the forefront of innovative techniques, focusing on optimizing recovery time and patient outcomes.

Outside of his professional life, Denny cherishes time with his wife of 25 years and their three children. An avid golfer (and proud of it!), he spends much of his free time on the course. He’s also a lifelong Nebraska Cornhuskers fan, bringing his passion for sports full circle into every facet of his