Summer is a wonderful time to embrace outdoor living—whether it’s hiking along Manitoba’s forest trails, biking through the city, or tending to a backyard garden. These activities are not only enjoyable but also great for your physical and mental well-being. Still, it’s easy to get carried away when the weather turns warm and sunny, especially if you were less active over the winter. Overdoing it, even with good intentions, can lead to aches, strains, and muscle fatigue that can interrupt your summer plans.
At Beverly Physiotherapy in Winnipeg, we help individuals stay active while minimizing the risk of injury. Our physiotherapy services are designed to support your body through all seasons—whether you’re recovering from an acute injury, overuse or simply want to prevent discomfort as you enjoy everything summer has to offer.
How Overuse Happens
Physical activity is essential for healthy joints and muscles, but too much too quickly can push your body beyond its comfort zone. When you suddenly increase your activity level—whether it’s through more challenging hikes, heavier gardening, or extended bike rides—your muscles and connective tissues may not be ready to handle the extra load. This mismatch can result in overuse injuries such as:
- Tendinitis from repetitive motions like digging or lifting
- Lower back strain from prolonged bending or improper lifting
- Joint inflammation in the knees, hips, shoulders and other joints
- Plantar fasciitis or foot pain from changes in walking surfaces and footwear
These injuries can start with minor discomfort and build into more persistent pain if not managed effectively.
How Physiotherapy Can Help
Physiotherapy is one of the most effective ways to address and prevent overuse injuries. At Beverly Physiotherapy, our approach is centred around functional movement, injury prevention, and personalized care. Whether you’re managing a current issue or aiming to build resilience for a more active lifestyle, physiotherapy provides tools that help your body stay strong and mobile.
Movement Assessment and Education
A key component of physiotherapy is understanding how your body moves. Our therapists assess your posture, alignment, strength and movement patterns to identify areas of weakness or tension. This helps us catch small imbalances that could lead to bigger problems.
We also provide education around safe techniques for lifting, bending, and performing repetitive tasks, so you can enjoy your activities with more confidence and less risk.
Targeted Strength and Mobility Exercises
Through individualized exercise programs, we help strengthen the muscles that support your joints and work to improve flexibility in key areas. This is especially helpful for people returning to seasonal activities after a long break. Targeted movements and exercises tailored to your goals can enhance endurance and reduce the risk of strain or injury.
Recovery Support
If you’re already experiencing stiffness or pain from recent activity, physiotherapy can help reduce inflammation, manage pain, and maximize healing. Manual therapies and stretching can help ease tension, while ongoing guidance ensures that your body regains strength safely and gradually.
Tips for Staying Active Safely
Ease into Activity
If you’ve been less active during the winter or spring, give your body time to adjust. Start with shorter walks, lighter yard work, or moderate cycling before increasing intensity or duration. Gradual progress helps your muscles adapt and lowers the chance of injury.
Warm Up and Cool Down
Preparing your body with light movement before activity—and allowing it to cool down afterward—is a simple but important step. Dynamic warm-ups like arm swings, leg circles, or hip rotations increase circulation to the muscles and prepares your body for exercise. After activity, It’s a good idea to do a gentle cool down followed by stretching to help improve flexibility and range of motion.
Don’t Ignore Pain
A little post-activity soreness is normal, but sharp, localized, or persistent pain is not. If you notice recurring discomfort, especially after certain motions or routines, your body might be signalling that something isn’t right.
Take Breaks and Vary Movement
Even enjoyable activities like gardening or cycling can place stress on specific joints and muscles. Taking regular breaks and varying your movements—such as alternating tasks, changing postures or stretching between chores—helps reduce repetitive strain.
Supporting a Season of Movement
Whether you’re exploring the trails in Assiniboine Forest, building a backyard garden oasis, or simply walking more on beautiful days, movement should feel good, not painful. Physiotherapy empowers you to enjoy an active lifestyle while maximizing your physical function and overall health.
If you’re recovering from a strain, want help preparing for an active season, or are simply looking to improve mobility and prevent injury, Beverly Physiotherapy is here to support you. No prescription is needed to get started, and we offer direct billing with most private insurance providers.
Let’s jump into an active summer season filled with the activities you love—without overdoing it.
