Stay Injury-Free This Summer: Tips for Outdoor Enthusiasts
Summer is here and with longer days and warmer weather, outdoor adventures are calling. Whether you’re hiking scenic trails, cycling through the countryside, tending to your garden, or playing your favorite summer sport, it's the perfect time to be active. But with increased activity comes the risk of strains, sprains, and overuse injuries.
Don’t let a pulled muscle or twisted ankle put a damper on your summer plans. Here’s your go-to guide for staying injury-free while soaking up the sun.
1. Warm Up Before You Dive In
Before you jump into any outdoor activity, take 5–10 minutes to warm up. This gets your blood flowing, activates your muscles, and preps your body for movement.
Dynamic stretches like leg swings, arm circles, or bodyweight squats work well before biking, hiking, or playing sports.
For gardening, start with a brisk walk and a few light shoulder rolls to limber up.
2. Don’t Skip the Cooldown
Once you’re done, spend a few minutes stretching to help your muscles recover and reduce stiffness.
Focus on major muscle groups you used: Calves and hamstrings for hiking, quads and glutes for biking, shoulders and back for gardening.
3. Gear Up Properly
Wearing the right gear can be the difference between comfort and injury.
Hiking: Invest in supportive footwear with good tread to prevent ankle sprains.
Biking: Make sure your bike is fitted correctly. A seat that’s too high or low can lead to knee pain.
Sports: Use protective gear such as helmets, pads, and appropriate shoes.
Gardening: Gloves and knee pads can protect your joints and skin.
4. Hydration Is Key (check out our previous blog on hydration!)
Outdoor activity in the heat increases your risk of dehydration and muscle cramps.
Drink water before, during, and after your activity.
For longer or high-intensity sessions, consider electrolyte-rich drinks.
Avoid excessive caffeine or alcohol before activity, which can dehydrate you quickly.
5. Listen to Your Body
Pain is a signal, not something to push through.
Stop immediately if you feel sharp pain, dizziness, or unusual fatigue.
Don’t ignore nagging aches that persist beyond a day or two, it could be the start of an overuse injury.
Rest when needed and modify your activity if something doesn’t feel right.
6. Cross-Train and Rest
Doing the same activity every day increases your risk of repetitive strain injuries.
Mix things up: hike one day, bike the next, or add some yoga or swimming to your routine.
Build rest days into your schedule to let your body recover and rebuild.
7. Mind Your Form and Technique
Poor movement habits lead to injury, even in simple tasks.
Hiking: Use trekking poles for stability and keep your steps short and controlled on uneven ground.
Biking: Keep your spine neutral and avoid rounding your back.
Gardening: Lift with your legs, not your back, and switch positions frequently to avoid strain.
8. Start Slow and Build Gradually
Just getting back into outdoor activity? Take it slow.
Increase intensity or duration no more than 10% per week.
Jumping into strenuous activity too quickly is a top cause of injuries, especially in older adults or those coming off a sedentary season.
Final Thoughts
Summer is a time to move, explore, and enjoy nature, not to nurse injuries. By being proactive and smart about how you approach outdoor activities, you can keep yourself strong, safe, and ready for whatever adventure comes next.
So grab your sunscreen, fill up your water bottle, and hit the trail, court, or garden — injury-free and full of energy.
Need help creating a warm-up routine or modifying activities for a past injury? One of our physiotherapists, kinesiologists, massage therapists or chiropractors can help tailor a plan that works for you.
