As summer approaches and the trails and parks of Markham call your name, it pays to prepare your body so you can fully enjoy every moment without discomfort. At Atlas Physiotherapy we believe a few simple adjustments to your routine can make all the difference between a great day outdoors and a day spent nursing aches and pains. Below you will find dynamic warm up routines, targeted stretches, and low impact strength exercises that will prime your muscles and joints for everything from morning bike rides along the Rouge River to evening walks through Milne Dam Conservation Park.
1. Prime Your Body with Dynamic Warm Up Routines
Before you head out the door, spend five to ten minutes on dynamic warm up exercises that increase blood flow, improve joint range of motion, and engage key muscle groups.
- Leg swings
Stand next to a wall or tree for support. Swing one leg forward and back in a controlled arc for ten repetitions. Repeat on the opposite side. - Arm circles
Extend both arms out to your sides and make gentle circles in the air. Perform ten circles forward then ten circles backward. - Walking lunges with reach
Step forward into a lunge position and reach your arms overhead. Drive through the front heel to return to standing and repeat on the other side for eight to ten reps total. - Hip openers
From a standing position lift one knee up and rotate it outward then lower. Perform ten rotations each side to mobilize the hip joint.
2. Target Common Summer Aches with Focused Stretches
After your activity or as part of a midday break, use these stretches to relieve tightness and maintain flexibility. Hold each stretch for thirty to forty five seconds without bouncing.
- Calf stretch against a curb
Place the ball of one foot on a curb or step and let the heel drop below the level of the curb. Lean forward slightly until you feel a stretch in your calf. - Quadriceps stretch in standing
Hold your ankle behind you and gently pull your heel toward your buttocks. Keep your knees close together and your back straight. - Piriformis stretch seated
Sit on a bench and cross one ankle over the opposite knee. Gently lean forward until you feel a stretch in the buttock. - Thoracic spine rotation
Lie on your side with knees bent and arms extended straight in front of you. Rotate the top arm back while keeping hips stable.
3. Build Low Impact Strength to Support Every Step
Strengthening muscles with low impact exercises helps protect joints and maintain endurance throughout long summer days. Aim to perform these exercises two to three times per week.
- Glute bridges
Lie on your back with knees bent and feet flat on the floor. Lift hips toward the ceiling while squeezing glutes. Lower and repeat for ten to fifteen reps. - Single leg balance holds
Stand on one foot and maintain balance for thirty seconds. Challenge yourself by closing your eyes or standing on an uneven surface such as a foam pad. - Wall sit with core engagement
Slide down a wall until hips and knees are at right angles as if sitting on an invisible chair. Hold this position for thirty seconds while drawing your navel toward your spine. - Seated row with resistance band
Secure a resistance band at foot level. Sit upright and pull the band toward your torso while squeezing shoulder blades together. Perform twelve to fifteen repetitions.
4. Activate Your Core Before a Morning Bike Ride
A strong core stabilizes your spine, improves posture, and enhances your pedaling efficiency. Use this quick routine right before you clip in:
- Dead bug
Lie on your back with arms extended toward the ceiling and knees bent ninety degrees. Slowly lower the opposite arm and leg toward the floor without letting your lower back arch. Return and repeat for eight reps each side. - Plank hold
Support yourself on forearms and toes keeping a straight line from head to heels. Draw your belly button in and hold for twenty to thirty seconds.
5. Enhance Ankle Mobility for Riverside Walks
Stiff ankles can lead to compensations elsewhere in the body and leave you vulnerable to injury on uneven trails. Try these drills to improve dorsiflexion and overall ankle health:
- Ankle circles
Sit with one leg extended and rotate the foot in slow circles ten times in each direction. - Knee to wall drill
Face a wall with toes a few centimeters away. Bend the knee to touch the wall without lifting the heel. Move slightly back and repeat ten times on each side.
Enjoy Markham’s Green Spaces with Confidence
By incorporating these physiotherapy informed strategies into your routine, you will be well prepared to explore Markham’s many outdoor destinations, from the scenic trails at Toogood Pond to the winding pathways of Milne Dam Conservation Park. Small tweaks now can prevent the aches that often follow long days on foot or in the saddle. If you experience persistent discomfort or would like a personalized plan, our Atlas Physiotherapy team is here to help keep you moving all season long. Enjoy the sunshine and make this summer your most active yet.
