Is Your Body Ready for Hiking, Biking, and Paddling? Summer Prep Tips

Summer is the perfect time to get outside and enjoy all the beautiful activities our region has to offer-whether you're hiking scenic trails, biking along winding paths, or paddling across peaceful waters. But before you jump into these adventures, it’s important to make sure your body is ready for the extra demands of summer sports.

At our multidisciplinary clinic, we often see an increase in patients with aches, strains, and injuries this time of year. A little preparation can go a long way in keeping you pain-free and performing at your best.

1. Tune Up Your Core and Back - Your core is your body’s foundation. A strong, engaged core supports your spine and improves balance-essential for hiking on uneven trails, biking hills, and keeping upright in a kayak or paddleboard.

Try this: Add planks, bird dogs, and glute bridges into your weekly routine. Our physical therapists can show you exactly how to do these safely and effectively.

2. Stretch and Warm Up First - Skipping a warm-up is one of the biggest mistakes we see. Tight hips, hamstrings, or shoulders can limit your mobility and increase your risk of injury.

Before you go: Try 5-10 minutes of dynamic stretching-like leg swings, walking lunges, or arm circles-to get blood flowing to key muscles.

3. Don't Ignore Your Feet - From hiking boots to biking shoes to barefoot paddling, summer puts extra stress on your feet and ankles. If you have plantar fasciitis, flat feet, or chronic foot pain, address it before it limits your activity.

We offer: Custom orthotics, foot alignment assessments, and therapies to reduce inflammation and improve mobility.

4. Hydrate and Fuel Wisely - Don’t underestimate the summer heat. Dehydration can lead to cramping, fatigue, and delayed recovery. Make sure to hydrate before, during, and after activity—especially in high elevation or humid areas.

Pro tip: Add a pinch of sea salt or electrolyte powder to your water if you’re sweating a lot.

5. Don't Push Throught Pain - If you're experiencing joint stiffness, low back pain, or shoulder tension that worsens with activity, it may be your body’s way of asking for help.

Our team, including physical therapy, chiropractic, medical, and massage professionals-can evaluate what’s going on and provide targeted relief.

Get Ready to Enjoy Summer Fully! Whether you’re planning a hiking trip, joining a cycling group, or hitting the water with your paddleboard, taking the time to prepare your body is one of the best ways to stay safe and enjoy the season to the fullest.

Need help getting summer-ready? Call us or schedule online to book a pre-season tune-up or injury screening.