Seasonal Strain: Working Smarter, Not Harder–Spring Edition: Navigating the Mud and the Mess

Welcome back to Seasonal Strain: Working Smarter, Not Harder. With winter (mostly) behind us and longer days finally here, spring in Vermont brings its own set of physical demands—and we’re not just talking about mud season.

The snow melts, the sun starts warming things up, and all of a sudden your yard, driveway, and house are calling your name. Spring chores are a mix of clean-up, prep work, and good old-fashioned manual labor. And just like we’ve said all along in this series—your body deserves the same level of attention and care during these tasks as it does in the gym or on the slopes.

Let’s talk about the spring-specific challenges we face here in New England, what makes them physically demanding, and how to tackle them without ending up stiff, sore, or injured.

Vermont Spring

Spring is the season of emergence—and also mess. Snowmelt reveals a lawn full of branches, leaves, and debris. Gutters need clearing. Driveways need patching. Gardens need prepping. It’s the ultimate transition season—winter’s over, but summer is still far off. And whether you're itching to get outside or just feel like you have no choice, it’s easy to overdo it when you're not conditioned yet for yard work.

The Strain of Spring Yard Work

Raking Debris and Clearing Brush

It’s not just fall leaves—spring cleanup means dragging branches, thatch, and leftover yard junk into piles, loading and hauling bags, and repeating it all. Your back, shoulders, and forearms do the bulk of the work.

Digging and Garden Prep

From turning soil to installing raised beds and fencing, gardening is way more physical than most people think. Repetitive bending, kneeling, and twisting can quickly overwhelm your knees, hips, and low back—especially after a long winter.

Lifting Mulch, Compost, and Soil Bags

Whether it's wheelbarrows full of mulch or 40-pound bags of soil, these loads are awkward and heavy. This is where most of the “I tweaked my back doing yard work” complaints come from.

Power Washing, Fence Repair, and Outdoor ProjectsPower tools + prolonged overhead work = a rough day for your shoulders, elbows, and grip. Add in the instability of wet ground and uneven footing, and you’ve got a recipe for fatigue-based compensation patterns.

Common Spring Chore Injuries

1. Low Back Strain

This one’s no surprise. Long hours of raking, hauling, and digging can fatigue your posterior chain, especially if your winter activity level dropped. Add in heavy lifting with awkward mechanics, and your spine can take the brunt of it.

2. Knee Pain and Stiffness

All the kneeling and squatting during gardening and yard cleanup can irritate the knees—especially if you’re moving around on cold, wet ground. Without proper load management and joint mobility, it’s easy to aggravate old injuries or stir up new ones.

3. Shoulder Overuse and Tendon Irritation

Whether it’s reaching overhead with a power washer or yanking stubborn roots out of the ground, these spring tasks can flare up rotator cuff issues or biceps tendon irritation—especially when done with poor posture and fatigued muscles.

4. Wrist and Elbow Strain

Gripping, twisting, and pulling on tools like rakes, pruners, and shovels can lead to the usual suspects—tennis elbow, golfer’s elbow, and wrist issues like carpal tunnel syndrome. Cold mornings don’t help to get things loosened up quickly, either.

Injury Prevention Tips for Spring Yard Work

1. Warm Up with Purpose

Five minutes of mobility and light cardio before yard work can save you days of soreness. Focus on the hips, spine, and shoulders—think dynamic stretches, light squats, shoulder circles, and maybe a few cat-cows or inchworms. Still chilly outside? All the more reason to get your blood moving before you start- take an extra trip back to the shed to get your steps in or use that rake as a stretching tool before it becomes a yard tool again!

Use this mountain warmup for some go-to exercise options to keep your body healthy!

2. Protect the Knees and Spine

Use kneepads or a cushion when gardening. Keep your hips hinged and chest proud when lifting—this helps distribute load properly through your core and hips instead of your low back. When you feel like stress is starting to shift to your back, change up your position or just take a short break.

3. Use Tools that Fit You

Rakes, shovels, and other lawn tools come in different lengths, weights, and grips for a reason. Using tools that are too short or too heavy forces you into poor mechanics and awkward leverage positions. Choose gear that keeps you upright in a comfortable, natural position and allows for efficient movement for the entirety of that task.

4. Vary Your Tasks

Rotate between heavier and lighter chores to give your muscles and joints a break. Rake a bit, then prune. Haul some debris, then take a break to plan your garden layout. Your body will appreciate the variety.

5. Take Breaks, Fuel Up, and Stay Hydrated

Even in cool spring temps, you’re working hard. Drink water, eat snacks, and check in with your body every 30–60 minutes. Feeling stiff? Do a few quick mobility drills and reset your posture before jumping back in. We find it helpful to set an hourly timer to keep tabs on how long you’ve been working and keep yourself accountable for those mini breaks!

When to Check In With Your PT

Despite your best intentions, pain sometimes pops up. Here's when it’s time to give us a call:

• Pain That Lasts More Than a Few Days: If you’re still hurting by the end of the week, something’s not right- we’re working with more than just normal muscle soreness.

• Difficulty Moving or Swelling: Don’t ignore signs of inflammation or limited range of motion. Let’s find the source and make a plan to manage it ASAP.

• Numbness, Tingling, or Weakness: These symptoms often signal nerve involvement—address them early to avoid chronic issues.

At Snowbeast Performance, we know that peak performance doesn’t only apply to the gym or the mountain. Taking care of your home, your yard, and your projects requires a different kind of endurance, strength, and coordination. And just like sport, it demands solid preparation, technique, and recovery strategies.

So as the mud dries up and spring truly sets in, take care of your body as you tackle the to-do list. Whether you’re power washing your deck or prepping a new garden, you’ve got this—just work smarter, not harder.

Coming Up Next: Summer means hiking, biking, landscaping, and all-day adventures in the sun. Our next Seasonal Strain blog will get you ready for all of it. Stay tuned!