Summer Blog Series - Performance Tips for the Outdoor Athlete
Part 1: Bulletproof Your Ankles and Knees for Hiking & Trail Running
Summer in Mooresville is prime time to hit the trails. Whether you're heading out to Lake Norman State Park or exploring nearby paths, uneven terrain can be tough on your ankles and knees. As a performance physical therapist, I’ve seen firsthand how a little preparation can keep you injury-free and enjoying the outdoors all season long.
Why It Matters
Trail running and hiking challenge your body in dynamic ways. Loose gravel, roots, and steep inclines make it fun but also require ankle stability and knee control. Without it, you’re at risk for sprains, tendonitis, or even falls.
Pre-Trail Prep
- Dynamic Warm-Up: Leg swings, walking lunges with rotation, and calf raises prepare your joints for action.
- Activation Drills: Use a resistance band for lateral walks and monster walks to wake up your hip stabilizers.
Trail-Specific Strength Training
- Single-Leg RDLs: Improve balance and posterior chain strength.
- Step-Downs: Mimic downhill motion and improve knee control.
- Heel Taps: Build ankle proprioception and calf endurance.
Know the Signs of Overuse
- Persistent swelling, clicking, or dull ache in the knees or ankles
- Feeling unstable or “rolling” your ankle often
Local Tip: Try the Lake Shore Trail at Lake Norman State Park. It’s moderate with variable terrain—great for testing your stability work!
Blog posts to come!
Part 2: “Paddle Smart: Shoulder Health for Kayakers and Paddleboarders”
Focus: How to keep shoulders and upper backs resilient for paddling activities
Include: Pre-paddle mobility flows, rotator cuff strengthening, and recovery strategies after long days on the water.
Part 3: “Stay in the Game: Preventing Low Back Pain During Pick-Up Sports & Beach Games”
Focus: Keeping your core and spine healthy for volleyball, frisbee, spikeball, and pick-up basketball.
Include: Core activation drills, hip mobility strategies, and movement prep to reduce injury risk during sudden stop-and-go activities.
Part 4: “Recover Like a Pro: Cooling Down & Hydrating for Optimal Performance”
Focus: The importance of recovery during hot summer months.
Include: Cool-down sequences, hydration tips, and how to listen to your body in the heat.
Ready to Move Strong All Summer?
Want help creating a personal plan to stay pain-free while enjoying the outdoors? Book an assessment at RenewPT103.com—we’ll build a game plan that supports your goals all summer long.
