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Spring into Action: How to Safely Transition Back to Outdoor Activities in Kamloops


crocus blooming on a hill in Kamloops

As winter fades and temperatures rise, Kamloops residents are eager to swap their indoor routines for hiking, biking, and running on our beautiful local trails. But after months of reduced activity or different movement patterns, jumping back in too quickly can lead to injuries.

To help you ease into spring activities safely, our team at Well+Able Integrated Health has put together these expert tips to prevent pain, improve performance, and keep you moving comfortably all season long.

1. Start Slow and Listen to Your Body

If you’ve been less active during the winter, avoid jumping straight into long-distance runs, steep hikes, or intense bike rides. Instead, start with shorter sessions and lower intensity, then gradually build up.

Tip: Follow the 10% rule—increase your distance or intensity by no more than 10% per week to allow your body to adapt.

Great beginner-friendly trails in Kamloops:

  • Kenna Cartwright Park (hiking & trail running)

  • Riverside Park (walking & light jogging)

  • Kamloops Bike Ranch (mountain biking)

Related Blog: Want to learn more about the best footwear for outdoor activities? Check out our guide on The Best Running Shoes for Achilles Tendonitis and Plantar Fasciitis to stay comfortable on the trails.

2. Warm Up Properly

Cold muscles are more prone to injury and stiffness. Before heading out, do a dynamic warm-up to increase blood flow and prepare your body for movement.

Try This:

  • For hikers & runners: Leg swings, lunges, and high knees

  • For bikers: Shoulder and wrist circles, hip mobility drills

  • For all activities: Gentle spinal twists and ankle rolls

Related Blog: Need help improving your flexibility? Read Personalized Treatment Plans Tailored to Your Needs to discover how movement therapy and stretches can support your fitness goals.

3. Strengthen Key Muscles for Stability

Building strength prevents common overuse injuries like runner’s knee, Achilles tendonitis, and lower back pain. Focus on:

  • Glutes & Core: Essential for stability in hiking and running

  • Quadriceps & Hamstrings: Protect your knees from strain

  • Ankles & Feet: Important for navigating uneven trails

Related Blog: If you’re dealing with chronic pain or postural imbalances, our Competence in Addressing Specific Health Concerns can help guide you toward recovery.

4. Choose the Right Gear for Kamloops’ Spring Terrain

Spring in Kamloops brings muddy trails, lingering ice, and unpredictable weather. Wearing the right gear can prevent slips, falls, and joint pain.

Top recommendations:

  • Trail shoes for runners (better grip & ankle support)

  • Hiking poles for extra stability on steep trails

  • Layered clothing to adjust for temperature changes

Related Blog: Understanding the Role of a Registered Massage Therapist (RMT)?—Learn how RMTs support active individuals in their training and recovery.

5. Stay Hydrated & Fuel Your Body

Even in cooler weather, dehydration can affect performance and recovery. Bring water and consider snacks for longer adventures.

Best Options:

  • Electrolyte-rich drinks to replenish lost minerals

  • Protein + carbs post-activity to support muscle recovery

Related Blog: Improving Overall Well-being and Quality of Life—Find out how massage therapy can support an active, pain-free lifestyle.

6. Prioritize Recovery & Body Care

Jumping into spring activities too quickly can lead to stiffness, soreness, or even injury. Support your recovery with:

  • Massage therapy in Kamloops to ease muscle tension and improve mobility

  • Stretching & mobility work to prevent tightness

  • Rest days to allow your body to recover

Book a massage with a Kamloops RMT at Well+Able Integrated Health to stay pain-free and active this spring!

Get Ready for a Strong, Pain-Free Spring in Kamloops!

Spring is the perfect time to get outside and move, but doing so safely is key to enjoying the season without setbacks. Whether you're a runner, hiker, or cyclist, taking the time to warm up, progress gradually, and recover properly can help you stay active and injury-free.

If you're dealing with stiffness, pain, or past injuries, book a massage therapy session in Kamloops to keep your body feeling its best!

Schedule an appointment today!