Transitioning from Indoor to Outdoor Exercising

The Makovicka Difference

We are leaders in our profession, locally owned and operated by physical therapists who forge relationships with patients, and advocate for their care. All of our clinics have board-certified specialists on staff, meaning you get the highest level of care to maximize your recovery, and get you back to your game. We will listen, evaluate your symptoms, and create a personalized physical therapy program to meet your needs and improve your function, strength, and mobility.

Goodbye snow, hello sun. When you have spring fever and the weather improves, it is tempting to go
outside and start exercising at a high intensity. In order to stay safe and injury free, there are a few things to keep in mind when beginning your new routine.
Dress for the weather. Spring time in the Midwest means unpredictable weather patterns. It is important to check the temperature before going out to avoid wearing the wrong type of clothing. To protect yourself from cold weather and other the elements, you should dress in layers which allows you to remove some if you become too warm. When it is sunny outside, remember to wear sunscreen. If you are exercising at night, it’s important to wear bright or reflective clothing to ensure that others have a better chance of seeing you, reducing your risk of injury.
Start short. It is easy to get excited and want to go for a long walk/run right when the temperature starts to warm up. Even if you were exercising in the winter, building up your time and distance will be easier on your joints if you begin moderately. Working out in a gym or at home limits the outside factors because it is a controlled environment. When you go outdoors, the changing terrain, temperatures, and setting can be hard
on your body due to the unpredictable factors. Start off shorter in the beginning of the week and gradually get longer. Have your longest run/walk at the end of the week.
Breaking out the bike. Cycling in a studio is very different from cycling outside. Your positioning on the bike may be different. For this reason, like with running, you should start off shorter and build into the longer rides. This can help you avoid injuries and your muscles becoming too sore. There are outside factors such as hills, bumpy roads, and pot holes that you must be aware of. The rough terrain will cause your muscles to work harder than they normally do, so there could be some discomfort.
Be aware. When exercising outside, it is important to be conscious of things that are happening around you.
It is easy to be distracted when wearing ear buds, or by other people or just the environmental surroundings.
Be cautious of everything especially cars, animals, and people.
After starting your new routine, if you begin to feel any pain or discomfort, do not hesitate to come in and see one of the experienced physical therapists at Makovicka Physical Therapy. Your first appointment will begin with an evaluation which is used to plan a course of treatment. As a part of your treatment, your therapist will target specific areas by doing soft tissue work and modalities. We will teach you different stretches and exercises to help strengthen your muscles. Therapy does not stop in the clinic, you will learn at home
exercises to help you recover faster so you can stay pain free and exercising to your full potential.

Written by UNO Intern Samantha Starke, under direction of Jordan Makovicka PT, DPT