Here are six simple ways to enjoy your favourite summer activities while reducing your risk of injury:
1. Don’t let your enthusiasm outrun your fitness
Increasing your activity too quickly is one of the most common causes of aches and overuse injuries. If you’ve been less active, gradually increase your distance, intensity, or frequency rather than doing too much all at once.
2. Warm up before you play, hike or ride
A few minutes of dynamic movement can help prepare your muscles and joints for activity. Try walking, light jogging, leg swings, arm circles, or bodyweight squats before getting started.
3. Build strength for the activities you enjoy
Hiking, cycling, golf, tennis and pickleball all place different demands on your body. Strengthening your legs, hips, core and upper body can improve your ability to handle those demands and keep you moving confidently.
4. Don’t underestimate your equipment
Proper footwear, a well-fitted bike, an appropriately sized backpack and hiking poles can all make a difference. Equipment that doesn’t fit properly can change how your body moves and contribute to unnecessary strain.
5. Give your body time to recover
More activity doesn’t always mean better results. Make time for rest, hydration, nutrition and quality sleep, especially when you’re stacking several active days together.
6. Listen to pain, not just fatigue
It’s normal to feel tired or mildly sore after trying something new. Sharp, persistent, or worsening pain is different. If discomfort isn’t improving or is affecting how you move, it’s worth getting assessed before it becomes a bigger problem.
Keep Doing What You Love
You don’t have to stop doing the activities you enjoy because something hurts. The goal is to understand what’s causing the discomfort, make appropriate modifications, and build your body’s capacity so you can get back to doing what you love.
Get outside, stay active, and make the most of summer!
