With the transition from winter to spring and then summer comes another shift that can disrupt our sports habits. The snow melts and, with it, some of the limitations on outdoor activities. The transition from the treadmill to outdoor running, from stationary cycling to road cycling, or from pool swimming to open water can present a risk, even if it may sometimes seem subtle.

To understand this risk, it is important to first understand that there are two types of injuries: traumatic injuries and overuse injuries.

Traumatic injuries are the easiest to identify. They occur when a sudden stress exceeds what a structure can tolerate. Sprains, fractures, muscle strains, contusions, and concussions are all good examples. This can be compared to stretching an elastic band so far that it eventually snaps.

The other type is overuse injury. This type is more complex because it is influenced by several factors. It occurs when a structure is subjected to stress greater than its ability to adapt, combined with insufficient recovery between stress periods.

Using the same elastic band analogy, an overuse injury would be like repeatedly stretching the elastic for a prolonged period until micro-tears develop, weakening the band over time. Overuse injuries include tendinopathies, bursitis, stress fractures, and many growth-related injuries.

Now that the distinction between these two types of injuries is clear, it becomes easier to highlight the danger associated with transitioning from indoor to outdoor sports. The risk lies in hidden increases in intensity.

Even though the sport appears to stress the same structures, there are many differences between indoor and outdoor practice. For example, treadmill running does not involve the same push-off phase as running on the road, since the treadmill helps move the foot backward.

Cycling also introduces different variables compared to indoor cycling, such as changes in terrain, wind resistance, and the excitement of riding in a group. Equipment changes associated with the transition can also play a role.

All of these variables can create just enough additional stress to cause a tissue to adapt poorly.

In light of this information, one question remains: What should I do?

Simply follow these few recommendations:

Start with a workout you are confident you can complete, and gradually progress to more difficult sessions. For example, begin your swimming season with shorter intervals such as 4 × 100 m instead of 1 × 400 m. For running or cycling, reduce your distance and/or speed during your first outings.

Transition gradually. Introduce your new outdoor training only once or twice per week at the beginning.

Avoid increasing several variables at once, especially early in the season. For example, during a single workout avoid simultaneously increasing training time, speed, adding hills, and trying new equipment.

Listen to warning signs. If you experience pain, inflammation, or significant stiffness, your training load may have been too high for your current fitness level. In that case, reduce your training volume or intensity.

If the pain persists despite controlling intensity, it may be time to consult a professional. A technical issue or biomechanical fault may be contributing to your pain. A specialist can help identify what needs to be corrected and guide you on how to return to your sport safely.

Antoine Vandal

Physiotherapist and passionate runner

Évolution Physio Clinic – Blainville