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Staying Safe Outdoors This Spring: Preventing Common Injuries

  • Writer: Ryan Nadakkavukaran
    Ryan Nadakkavukaran
  • Oct 20
  • 2 min read
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With warmer days and longer evenings, many New Zealanders return to outdoor activities, sports, and gardening in spring. This increase in movement often leads to a rise in sprains, strains, and overuse injuries. According to ACC data (2023), over 400,000 injury claims were related to recreational activities between September and November last year - highlighting how common seasonal injuries can be.


Common Spring Injuries

  • Ankle sprains: Typically caused by uneven ground or sudden direction changes during sport.

  • Knee injuries: Especially common among runners and those resuming physical activity after winter.

  • Shoulder and back strains: Often linked to home DIY projects or gardening.

  • Sunburn and dehydration: As UV levels increase in spring, people often underestimate sun exposure.


How to Reduce Your Risk

  • Warm up before activity: Gentle dynamic stretches and light cardio can prepare muscles and joints for movement.

  • Build up gradually: If you’re returning to sport or exercise after a break, increase intensity slowly to prevent muscle strain.

  • Use proper footwear and equipment: Well-fitted shoes and supportive gear can reduce the risk of joint and ligament injuries.

  • Hydrate and protect your skin: Apply broad-spectrum SPF 30+ sunscreen and drink water regularly.

  • Rest and recovery: Listen to your body. Taking rest days can prevent fatigue-related injuries.


When to Seek Medical Attention?

If you experience swelling, persistent pain, limited movement, or can’t bear weight on an injured area, it’s best to see your GP. Early assessment and treatment can prevent long-term complications such as chronic pain or instability.


Need some advice? If you’ve had a recent injury or need advice on how to safely return to exercise, contact Sunnynook Medical Centre. Our doctors can provide assessment, treatment, and guidance to help you recover safely and stay active through spring and summer.


References

  • Accident Compensation Corporation (ACC). (2023). Sports and Recreation Injury Statistics.

  • Ministry of Health NZ. (2023). Staying Active Safely.

  • Health Navigator NZ. (2024). Managing Sprains, Strains, and Sports Injuries.



 
 
 

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