Spring is here, and that means lacrosse sticks, baseball gloves, running shoes, and cycling helmets are coming out of storage all across New Hampshire. Whether you are a high school athlete gearing up for the spring season or a weekend warrior returning to the trails after a long winter, your body may not be as ready as your enthusiasm suggests. At Sports and Rehab, our physical therapy teams in Derry, Salem, and Hampstead, NH have seen firsthand how the transition into spring activity can lead to preventable injuries. The good news? With the right approach, you can stay healthy, perform better, and enjoy the season you have been waiting for.
This guide covers the most common spring sports injuries, how to warm up properly, and how physical therapy services like Trigger Point Dry Needling (TPDN) and the Graston Technique can help you recover faster or stop injuries before they start.
Why Spring Is Prime Time for Sports Injuries
After months of reduced activity during the colder months, muscles, tendons, and ligaments lose conditioning and flexibility. When athletes suddenly ramp up intensity and volume in the spring, the risk of overuse injuries, muscle strains, and joint problems spikes significantly. This is especially true for young athletes who go from indoor conditioning to full outdoor practice in a matter of days.
Common spring sports injuries we treat at our physical therapy clinics in Derry, Salem, and Hampstead, NH include:
- Shin splints from increased running on harder surfaces
- Rotator cuff strains from overhead throwing in baseball and softball
- Knee pain and patellofemoral syndrome in runners and soccer players
- Tennis elbow and golfer’s elbow as courts and courses open
- Ankle sprains from uneven terrain in lacrosse and trail running
- IT band syndrome in cyclists and long-distance runners
Top Spring Injury Prevention Tips from Our Physical Therapists in Derry, NH
1. Ease Back Into Activity Gradually
One of the most important principles of injury prevention is progressive overload: gradually increasing the intensity, duration, and frequency of exercise rather than jumping back in at full speed. A good rule of thumb is the 10% rule, which means you should not increase your weekly training volume by more than 10% per week. This applies to mileage, repetitions, sets, and overall intensity.
2. Prioritize a Dynamic Warm-Up
Static stretching before exercise is outdated advice. Research now strongly supports dynamic warm-ups that increase blood flow, improve range of motion, and activate the muscles you will be using. A proper dynamic warm-up before spring sports should include:
- Leg swings and hip circles
- High knees and butt kicks
- Arm circles and shoulder rotations
- Lunges with a twist
- Lateral shuffles and carioca drills
Spend at least 10 to 15 minutes warming up before any practice or competition.
3. Strengthen Supporting Muscle Groups
Many sports injuries occur not because the primary muscles are weak, but because the supporting muscles are underdeveloped. For example, knee pain in runners is often related to weakness in the hip abductors and glutes rather than the quadriceps. Our physical therapists at Sports and Rehab work with patients to identify and correct these muscular imbalances through targeted exercise programs tailored to the demands of your sport.
4. Listen to Your Body and Address Pain Early
Pain is your body’s warning system. Pushing through significant discomfort almost always makes things worse and can turn a minor issue into a serious injury requiring months of recovery. If you notice persistent soreness, swelling, or reduced range of motion, it is time to seek professional evaluation. At Sports and Rehab, we offer patient evaluations within 24 to 48 hours, so you do not have to wait weeks to get answers.
5. Invest in Proper Equipment and Footwear
Worn-out sneakers, improperly fitted cleats, and old protective gear can significantly increase your injury risk. Spring is the perfect time to evaluate your equipment. If you are dealing with foot or lower extremity issues, ask our team about custom orthotics and inserts, which can correct biomechanical issues and reduce pain during activity.
How Physical Therapy in Derry, NH Keeps Spring Athletes Healthy
Physical therapy is not just for recovering from injuries. At Sports and Rehab, we work with athletes at every level for injury prevention, performance enhancement, and rehabilitation. Our NH-licensed physical therapists use evidence-based techniques to get you moving better and feeling stronger.
Our physical therapy services in Derry, Salem, and Hampstead, NH include:
Trigger Point Dry Needling (TPDN) in Derry, NH
Trigger Point Dry Needling is a highly effective treatment for muscle pain, tightness, and dysfunction. Using thin monofilament needles, our licensed therapists target myofascial trigger points, which are hyperirritable spots within a muscle that cause pain, restrict motion, and reduce performance. TPDN in Derry, NH is particularly beneficial for athletes dealing with chronic muscle tightness, stubborn knots, and repetitive strain injuries. Many patients experience significant relief after just one or two sessions.
Graston Technique Therapy in Derry, NH
The Graston Technique is an evidence-based form of instrument-assisted soft tissue mobilization (IASTM) that uses specially designed stainless steel tools to break down scar tissue, fascial restrictions, and chronic soft tissue fibrosis. Graston treatments in Derry, NH are especially effective for tendinopathies, IT band syndrome, plantar fasciitis, and post-surgical adhesions. When combined with therapeutic exercise, Graston can dramatically shorten recovery timelines and restore normal movement.
Pre-Surgical Rehabilitation in Derry, NH
If you are heading into a surgical procedure this spring, pre-surgical rehabilitation in Derry, NH can make a significant difference in your outcome. Research shows that patients who are stronger and more mobile going into surgery tend to have faster and more complete recoveries. Our team will work with you before your procedure to optimize your strength, range of motion, and overall functional capacity so you can hit the ground running post-surgery.
Tips for Parents of Young Spring Athletes in Derry, Salem, and Hampstead, NH
Youth sports injuries are on the rise nationally, largely due to early sport specialization and year-round competition without adequate rest periods. If your child is playing spring sports this season, here are a few things to keep in mind:
- Encourage at least one or two rest days per week to allow the body to recover
- Watch for signs of overuse: limping, guarding a body part, or declining performance
- Make sure your child has a physical or sports medicine evaluation if they report persistent pain
- Support cross-training and variety to reduce repetitive stress on the same tissues
- Do not ignore growth plate areas, as these are vulnerable in young athletes and require prompt evaluation
At Sports and Rehab, we treat patients of all ages across our Derry, Salem, and Hampstead locations. Early evaluation and intervention is always the best approach when it comes to youth sports injuries.
Why Choose Sports and Rehab for Physical Therapy in Derry, NH?
Sports and Rehab has been proudly serving patients in New Hampshire since 1998. With three convenient locations in Derry, Salem, and Hampstead, NH, we are committed to providing exceptional, individualized physical therapy care to every patient who walks through our doors. Our main goal is to return you to the functional activities and lifestyle you love, as safely and quickly as possible.
Here is what sets us apart:
- Patient evaluations within 24 to 48 hours
- NH-licensed physical therapists with specialized certifications
- Individualized treatment programs tailored to your specific needs and goals
- Advanced techniques including TPDN, Graston Technique, and Women’s Health physical therapy
- We now accept Medicare and NH Medicaid
Ready to Have Your Best Spring Sports Season Yet?
Do not let an injury sideline you this spring. Whether you are looking to prevent injuries, manage an existing condition, or recover from a recent setback, the team at Sports and Rehab is here to help. We serve patients throughout Southern New Hampshire from our clinics in Derry, Salem, and Hampstead, NH.
Schedule your evaluation today by visiting sportsandrehab.com or calling your nearest location:
- Derry, NH: (603) 437-3338
- Salem, NH: (603) 898-9947
- Hampstead, NH: (603) 382-0019
Frequently Asked Questions About Spring Sports Injury Prevention and Physical Therapy in Derry, NH
1. How do I know if I need physical therapy or if my pain will go away on its own?
Pain that persists for more than a week or two, limits your activity, or worsens over time warrants a professional evaluation. At Sports and Rehab, we offer evaluations within 24 to 48 hours. Early intervention typically leads to faster recovery and reduces the risk of the injury becoming chronic.
2. What is Trigger Point Dry Needling and is it painful?
Trigger Point Dry Needling (TPDN) involves inserting thin needles into tight, painful muscle knots called trigger points. Most patients feel a brief muscle twitch during the procedure, which is a positive sign of neuromuscular response. The sensation is often described as a deep ache or cramping that resolves quickly. Post-treatment soreness is common but typically mild and short-lived. Overall, most patients tolerate TPDN very well and notice significant improvement.
3. Do you treat youth athletes at Sports and Rehab in Derry, NH?
Yes, we treat patients of all ages, including youth and high school athletes. Spring sports like baseball, softball, lacrosse, track, and tennis can put significant stress on developing bodies. Our physical therapists are experienced in treating sports injuries in young athletes and can create age-appropriate treatment and prevention programs.
4. What is the difference between the Graston Technique and regular massage?
While therapeutic massage uses hands to manipulate soft tissue, the Graston Technique uses specially designed stainless steel instruments to detect and treat areas of fascial restriction and scar tissue. Graston is more targeted than traditional massage and is particularly effective for chronic tendon problems, post-surgical adhesions, and movement dysfunctions caused by soft tissue restrictions. It is performed by trained clinicians as part of a comprehensive rehabilitation program.
5. Does Sports and Rehab accept insurance for physical therapy in Derry, NH?
Sports and Rehab accepts most major insurance plans. We are excited to announce that we now also accept Medicare and NH Medicaid. We encourage you to call your nearest location to verify your specific insurance coverage prior to your first visit.