And just like that, the summer of 2018 is coming to a close. While the warm weather may stick around for quite some time, most of you will be pushing it to the max on the September long weekend, squeezing in as many outdoor activities as possible before busy schedules (school, etc.) get in the way. Given that we absolutely encourage you to get out there and partake, we thought it timely to weigh in with some recommended activities that will help support your physio fitness.
3 Great Long Weekend Outdoor Activities That Are Physiotherapy Friendly When Done With Care
There are many great low impact exercises to be found in the saltwater bodies and lakes surrounding Greater Vancouver. Because they are low impact, they can not only help keep you injury free, they can in fact complement any current injury rehabilitation that you may be undertaking. Lake and open ocean swimming (sans a strong current) is a great start and comes with some very clear physio friendly benefits, but you can certainly take it up a notch.
For example, standup paddle boarding is a fun full body workout that is also advantageous for those seeking to improve core strength, cardiovascular fitness, and rehabilitation. Kayaking is another popular water-based activity amongst the Lower Mainland crowd that pairs well with physiotherapy. Both (kayaking with physio) will work to build all-important shoulder strength and can improve the function of your wrists, forearms, and elbows. In fact, physiotherapy will help you get more out of kayaking (and the like) in addition to other popular ocean sports in BC, surfing included.
Hitting the Beach for More Than a Tan and Volleyball
The beach that fronts your waterway activities is also a beacon for physical fitness activity. Sure, there’s beach volleyball, but this activity inflates the risk and/or aggravation of injury to the knees (Patella tendinitis aka Jumpers Knee), hands, shoulders, and plantar fasciitis which is a condition that refers to chronic pain commonly felt by avid beach volleyball players. If you have any concerns about the inquires above, you may consider swapping out some beach time for barefoot running on the sand instead.
Barefoot beach running is known to work your smaller stabilizer muscles (which will help you keep injury free when playing beach volleyball and the like) while improving your balance and providing you with a highly effective means to burning the bad calories consumed in the summer months (beer, s’mores, etc.). View more on the benefits of barefoot beach running and how to stay injury free in the process.
Hike It Up
If you live in the Greater Vancouver area we don’t need to tell you about the bounty of hiking destinations in our region. However, some of you may be concerned about hiking as a means to complement your physiotherapy regime. Fret not, because there are many physical health benefits to hiking, when done with a steady foot and pace. In fact, physiotherapy has shown to help hikers perform better on the mountain and trail. Let your physiotherapist known about your ambitions, and they can formulate a routine that includes proper warm-up and cool-down exercises, test your core to ensure readiness, and prescribe custom orthotics that will help you perform better on the mountain while keeping injuries at bay. Learn more about how physiotherapy can make you a better hiker (and vice versa).
If you’ll be traveling to another destination in order to partake in any of the above outdoor activities this long weekend, you will also want to take note of these 5 tips to easing back pain while traveling. Lastly, schedule a consultation with a physiotherapy clinic near you before or after this coming long weekend so that you’re best prepared to optimize your performance and complement your physical therapy routine while keeping free from injury. If you reside in the Burnaby, Coquitlam or surrounding Greater Vancouver area, contact Absolute PhysioCare today.