March is here, and with it comes longer days, warmer temperatures, and the perfect opportunity to get back outside for your favorite activities in Kingston. Whether you’re eager to hike the trails at Lemoine Point, run along the scenic waterfront, or cycle through the K&P Trail, it’s important to prepare your body for increased movement. After months of winter inactivity, jumping into outdoor sports too quickly can lead to stiffness, soreness, or even injuries. Here are expert tips to help you transition safely into spring activities and enjoy an active, pain-free season.
Warm Up Properly
Kingston’s unpredictable spring weather can mean fluctuating temperatures, making a proper warm-up even more essential to increase circulation, improve mobility, and reduce the risk of injury. Try these dynamic warm-ups before heading outside:
Leg Swings – Stand on one leg and swing the other forward and backward 10 times, then switch.
Arm Circles – Extend your arms to the sides and make small circles, gradually increasing their size.
Bodyweight Squats – Perform 10 slow, controlled squats to activate your leg muscles.
High Knees – Jog in place, bringing your knees up toward your chest for 30 seconds.
Strengthen Key Muscle Groups
Building strength helps protect your joints and prevents overuse injuries. Target these key areas:
Lower Body Strength
Lunges – Step forward into a lunge position, keeping your knee aligned with your foot. Repeat 10 times per leg.
Wall Push-Ups - Stand a few feet from a wall, place your hands shoulder-width apart on the wall, and slowly push your body toward the wall and back. Great for beginners!
Core Stability
Planks – Hold a forearm plank for 30 seconds to activate core muscles that support posture and balance during outdoor activities like hiking and cycling.
Bridges – Lie on your back with knees bent, lift your hips, and hold for 10 seconds. Repeat 10 times.
Improve Flexibility & Mobility
Stretching helps loosen tight muscles and improve range of motion, which is essential when transitioning from winter activities to more intense spring movement. Hold each stretch for at least 30 seconds:
Hip Flexor Stretch – Kneel on one knee, push your hips forward, and stretch the front of your thigh.
Hamstring Stretch – Extend one leg straight out in front while keeping the other bent and lean forward slightly. This is especially helpful if you plan on running or biking around Kingston’s many parks and trails.
Chest Opener – Clasp your hands behind your back and gently lift them to open your chest and shoulders, ideal for those spending long hours on a bike or working at a desk before heading outside.
Pace Yourself & Listen to Your Body
Spring activities can be exhilarating, but overdoing it too soon can lead to burnout or injury. Follow these guidelines:
Gradual Progression – If you’ve been less active during winter, start with shorter, lower-intensity workouts and increase gradually.
Cross-Training – Mix up activities (hiking at Rock Dunder, cycling along the waterfront, or running through downtown Kingston) to avoid overuse injuries.
Rest & Recovery – Give your muscles time to recover by incorporating rest days and gentle movement like walking through Confederation Park or yoga sessions at home.
Still Feeling Stiff or Sore?
If you experience persistent discomfort or want personalized guidance on injury prevention, our team at K-TOWN Physiotherapy is here for you. We offer expert assessments and tailored treatment plans to ensure you stay active and pain-free all season long.
Book an appointment at one of our three Kingston locations today, and let’s get you moving with confidence!
Spring is the season of renewal—so why not renew your commitment to an active, healthy lifestyle? By taking the right steps now, you’ll be ready to enjoy every outdoor adventure that Kingston has to offer!