Skiing at Apex, paddling on the lake or walking the KVR trail: there are plenty of reasons to get outside in the Okanagan. If aches or an old injury make you hesitate, a little preparation can help you approach the next season with more confidence.
Here are common strains to be aware of and practical ways to ease into the activities you enjoy.
Winter
Popular activities: skiing and snowboarding at Apex or Big White, cross-country skiing, snowshoeing, hockey and skating.
What to watch for: Falls can injure the neck, lower back, wrists or shoulders. Hockey and repeated cross-country ski strides can also challenge the shoulders, hips and back. After a significant fall or suspected head injury, seek medical assessment before returning to activity.
Ways to prepare:
- Warm up before you start. Take a few minutes for comfortable leg swings, torso movements and arm circles before heading out.
- Build strength before ski season. Gradual leg and core work can be part of your preparation. Choose exercises that suit your current ability.
- Ease into your first days back. Shorter outings and regular breaks give you room to see how you feel after a long pause.
- Watch your footing. Choose footwear with traction and take care on icy paths, driveways and parking lots.
Spring
Popular activities: trail running, cycling, golf, gardening, yard work and early hikes.
What to watch for: It's easy to take on more than you're used to when the weather improves. Long rides, runs or days in the garden can leave your back, hips or knees sore. Golf can bring elbow or back discomfort, especially when you return after a break.
Ways to prepare:
- Build up gradually. Start with manageable distance, time and effort, then adjust based on how you feel during activity and afterwards.
- Break up yard work. Alternate tasks, use manageable loads and change position often. Take regular breaks instead of saving everything for one long session.
- Check your bike setup. A comfortable fit matters. If riding brings on neck, back or knee pain, have both your setup and symptoms assessed.
Summer
Popular activities: paddleboarding, kayaking, swimming, wakeboarding, hiking, beach volleyball, climbing and mountain biking.
What to watch for: Paddling and wakeboarding can challenge your shoulders and back, especially early in the season. I remember that from my teenage summers on the water. Trail and bike falls also need attention, and hot weather can make a familiar outing more demanding.
Ways to prepare:
- Keep water handy. Drink before, during and after activity rather than waiting until you're thirsty, especially on hot days.
- Ease into paddling. Begin with manageable outings and breaks, then build your time on the water as you feel ready.
- Match your footwear to the trail. Choose a secure fit and traction suited to rocky or uneven ground.
- Plan for the heat. Choose cooler times of day and take breaks somewhere cool. Stop if you feel unwell; confusion, collapse or suspected heat stroke needs emergency help.
Fall
Popular activities: hiking the KVR and local trails, cycling, running, harvest work and preparing for ski season.
What to watch for: A string of long hikes, harvest shifts or harder workouts can leave your heels, Achilles tendons or hips uncomfortable. The urge to fit everything in before winter is understandable, but recovery time matters too.
Ways to prepare:
- Space out demanding outings. Give yourself recovery time between long hikes or rides and adjust plans when symptoms linger.
- Start ski preparation gradually. Leave time to build leg strength, balance and core strength at a level that suits you.
- Take care on wet trails. Leaves can hide slippery or uneven surfaces, so adjust your pace and footing.
- Get persistent pain assessed. If a knee or other joint has bothered you all summer, have it assessed before you add winter demands.
Habits for every season
A few simple habits can support the activities you enjoy:
- Ease into activity. Start with comfortable movement and give yourself time to warm up before increasing the effort.
- Include some variety. Strength, mobility and different activities can complement your favourite sport. Build them in gradually.
- Listen to changing symptoms. Stop for sharp pain. New, worsening or persistent pain deserves attention rather than being pushed through.
- Ask for help when you need it. An assessment can clarify your options when pain is affecting how you move or what you feel comfortable doing.
Summerland is home
I grew up in Summerland, and I understand why time on the trails, lake or ski hill matters. Tell me what you enjoy and what's getting in the way. Those details help me understand your goals and plan care around them.