Outdoor Activity Preparation Tips

With summer finally here, you'll likely be spending more time outdoors. Our Nepean physiotherapists share some advice about how to safely prepare for a season of cycling, hiking, running and sports activities. 

Preparing for Outdoor Activities

Summer is a fantastic season to head outside to play outdoor games and engage in activities such as hiking, running, cycling, soccer, baseball, basketball and more. 

That said, as we become more physically active this season, many of us will be at increased risk for musculoskeletal injuries due to a lack of appropriate warm-up and cool-down exercises before and after practice, inappropriate equipment, poor fitness, muscle imbalance, lack of hydration, abnormal body mechanics or musculoskeletal injuries. 

This is why the importance of safely preparing for outdoor sports and activities with physical therapy, injury rehab and other techniques can't be overstated. In this post, our Nepean physiotherapists share some advice on how to minimize the risk of sustaining injuries while you enjoy your summer games and activities. 

1. Learn Correct Body Mechanics, Play Technique & Warmups

Every sport will require unique equipment and proper play technique to participate in safely. You'll also need a pre-practice and pre-game warmup.

Generally, 5 to 10 minutes of warmup and cool down exercises pre and post-game, including gentle active free movements, strength exercises with light weights and light stretches, will help to prepare the muscles you'll use, increase blood circulation and decrease muscle soreness post-exercise. You may also find doing this prevents swelling in your feet after the game. 

2. Wear Appropriate Footwear 

Whether you're lacing up your soccer cleats, golf shoes or basketball shoes, it's important to have the right footwear for your sport so you'll have proper grip for the terrain you'll be playing on. 

Did you know that feet swell up at the end of the day? It's a good idea to go shoe shopping in the evening, so you have a better chance of getting the correct size. Choose well-fitting, comfortable shoes that you won't have to stretch out. They should also be adjustable with velcro, laces or buckles. 

3. Book an Appointment with Your Physiotherapist

Seeing your physiotherapist for a conditioning evaluation gives them an opportunity to assess your body posture and mechanics, muscle strength and flexibility, and joint mobility. 

Physiotherapy injury prevention and injury rehab go hand in hand to help you get the most out of your exercise, prevent injuries, and recover from them safely so you can get back into the game. 

Whether you are new to the game or a seasoned pro, we highly recommend preventive checkups with your physiotherapist. If you already have conditions such as muscle or joint pain, arthritis or musculoskeletal injuries, the importance of these check-ins is even more urgent. 

Based on your physiotherapist's individual assessment, they can custom design a conditioning program to integrate strength, mobility and flexibility training, in addition to ongoing education on injury prevention. 

Sports Injury Prevention & Rehab at Nepean Sports Medicine & Physiotherapy Centre 

Prevention and sports injury treatment and rehabilitation are key components to any athlete's fitness regimen - and optimal performance in their chosen sport. At our physical therapy center in Nepean, we offer pre and post-season physiotherapy assessments. Our team also manages and treats acute and chronic sports injuries for weekend warriors, World Class athletes and everyone in between. We look forward to assessing your needs and helping you achieve or regain peak performance with a customized treatment plan tailored to your needs and goals. 

Contact us today to schedule an appointment and take the first step toward pain prevention and relief!