No more excuses. Spring is almost here, and it's just about time to get out and enjoy the outdoors.

For 34-year-old Ryan Gruber, it means a return to his exercise routine of 5-mile runs around his Springfield, Ill., neighborhood.

Gruber's workouts for the past five months have consisted of some time on an elliptical machine and jogging around the basement with his 5-year-old daughter.

Many of us swap our exercise routines for a cozy couch during the winter. If you stopped or cut back on workouts, you need to take special precautions before you hit the pavement.

To avoid injury, Dr. G. Brett Western, a sports medicine physician with the Springfield Clinic, recommends starting slowly.

"Go back to about 50 percent of what you were doing the previous fall," he said. "Start increasing 10 percent every week to two weeks, depending on how you feel."

To stay injury-free and enjoy the season, Western suggests the following five tips.

1. Comfort is key. Try sweat-wicking, synthetic fabric for shirts and socks. Add layers that you'll be able to take off and tie around your waist if you get warm. Make sure you have the right shoes. Runners need to change shoes every six months, especially if you ran in the winter. Snow and moisture break down cushioned arches.

2. Warm up. Stretching is especially important for activities that require quick movement, such as softball or soccer. Running or walking is a straight-ahead movement, but stretching still helps make the muscles more flexible.

Start out with a light jog to warm up so the muscles are easier to stretch. Don't forget to stretch after the activity to help maintain muscle length.

3. Understand the elements. Even if you kept up a steady winter routine on a treadmill, you still need to adapt once you transition back outside. That's because your bones are not used to hard pavement. If you go too hard too soon, it can lead to stress fractures. Outside temperatures can even make it a little more difficult.

4. Cross train. Broaden your routine to include more than one activity. Exercises like weight lifting, swimming or biking can take some of the pounding off muscles and joints. When doing the same activity over and over, you're more vulnerable to overuse injuries.

5. Take time off. To maintain a healthy lifestyle, you should exercise five days a week for at least 30 minutes. But it's essential you take at least one day of rest.

For the past several months you have probably either moved your workouts indoors or decided to swap it all together for your cozy couch. Now that spring is almost here, there are no more excuses, it's time to get out and enjoy the outdoors!

If you are starting from a state of winter hibernation, then you should not resume at the level of activity you previously were doing. Instead, you should begin around 50 percent of what you had been doing before you stopped. Increase this amount by 10 percent each week to two weeks until you are able to resume your previous workout.

There are five ways to help yourself remain injury-free and enjoy yourself.

First is to be comfortable. You can do this by wearing breathable fabrics, layers and the right shoes for you. The second way is to always warm up. A good warm up is a brisk walk or light jog and then follow up with stretching. The third, is to understand the change in elements going from an indoor workout to an outdoor workout. Even if you've continued your workout routine indoors, your bones are not used to the hard pavement. If you go too hard too soon, it can lead to stress fractures or other injuries. The fourth, is to cross train. Incorporate a variety of activities into your routine. These activities may include weight lifting, swimming or biking, instead of just sticking with running. By performing the same activity over and over, you become more vulnerable to overuse injuries. The fifth and final way, is to take time off. It's best to take a day off after several of consistently working out to allow time for your body to rest and muscles to heal.

While you may experience minor soreness as you restart your fitness routine, if it doesn't go away or if it comes back each time you exercise, you may have an injury. Common injuries, such as stress fractures and knee tendonitis, typically happen when you try too much too soon. If it doesn't improve after a few days of rest, visit your doctor to determine the best course of treatment.

Often physical therapy is recommended for the types of injuries explained here. At Pinnacle Physical Therapy & Sports Medicine we are experienced in treating all forms of athletic or non-athletic injuries. If you have experienced an injury, call one of our two convenient locations to schedule an initial evaluation. Post Falls - (208) 777-4242 or Coeur d'Alene - (208) 665-2000.