Winnipeg summers are short, so we tend to pack a lot into them—gardening, cycling the river trails, running, paddling at the lake, and long weekends at the cottage. After a quieter winter, your body is suddenly asked to do a lot more, and that’s often when aches and strains start to show up.
A little preparation and attention to how you move can help you get through every activity on your summer list, pain-free.
A little preparation and attention to how you move can help you get through every activity on your summer list, pain-free.
Common Summer Injuries We See
- Low back pain from gardening and yard work
- Knee pain from cycling
- Shin splints and Achilles tightness from running
- Shoulder strain from paddling and water sports
- Ankle sprains from docks, trails, and uneven ground
3 Tips for an Active, Pain-Free Summer
1. Warm Up Before You Start
A quick 5–10 minute warm-up can improve mobility and reduce injury risk.
Focus on:
Focus on:
- Hip circles
- Arm circles
- Trunk rotations
- Light walking
2. Build Core and Leg Strength Gradually
Your core and legs absorb most of the load during gardening, cycling, running, and paddling. Building strength gradually, rather than all at once in the first warm week, helps protect against strain.
3. Don’t Ignore Persistent Pain
Pain that lingers after an activity is your body’s way of signaling that something needs attention. Early treatment can prevent minor issues from becoming chronic injuries.
Summer Mobility Spotlight
Did you know that limited hip, ankle, and shoulder mobility can contribute to many of the strains we see during the summer months?
A physiotherapy assessment can identify movement restrictions and provide targeted exercises to help improve:
A physiotherapy assessment can identify movement restrictions and provide targeted exercises to help improve:
- Mobility
- Strength and endurance
- Balance
- Movement efficiency
- Injury prevention
Exercise of the Month: Standing Hip Flexor Stretch
- Step into a staggered stance, one foot forward.
- Bend the front knee and keep the back leg straight.
- Gently shift your weight forward until you feel a stretch in the front of the back hip.
- Hold for 20–30 seconds.
- Repeat 2–3 times per side.
This simple stretch can help improve hip mobility for gardening, cycling, running, and paddling alike.
READY TO START?
Book Your Summer Tune-Up
Today
Whether you’re dealing with pain or simply looking to move better through every activity on your summer list,
our team is here to help you stay active all season long.
Contact St. Vital Physiotherapy to schedule your assessment and make the most of summer!
our team is here to help you stay active all season long.
Contact St. Vital Physiotherapy to schedule your assessment and make the most of summer!
Expert physiotherapy care tailored to your recovery and
performance. Serving the St. Vital community in Winnipeg.