Strong Steps: Getting Your Body Ready for Hiking Season
By Rachel Hawkins, Physiotherapist at Momentum Health – National Spine and Wellness
There’s something special about hiking around Calgary in the summer. Whether it’s a quick trip up to Grassi Lakes or a multi-day trek through Kananaskis, it’s a great way to move, decompress, and connect with the outdoors.
As both a physiotherapist and a hiker, I love seeing people get outside and active, but I also see a lot of preventable pain and injuries in the clinic this time of year. I’m currently training for the Salkantay Trek to Machu Picchu, and I’m putting in the same kind of prep I recommend to my clients: strengthening key areas, making time for recovery, and staying on top of small issues before they become bigger problems.
If you want to feel strong, confident, and injury-free on the trail this summer, here’s how I recommend getting started.
Why Hiking Is More Demanding Than It Seems
Hiking isn’t just walking on flat ground. Even shorter trails can challenge your body in ways that are easy to overlook:
- Constant changes in terrain and footing
- Climbing and descending over long periods
- Carrying extra load, whether that’s water, gear, or a child
- Reacting quickly to rocks, roots, and uneven surfaces
As fatigue builds, so does the demand on your knees, hips, ankles, and spine. And if there are underlying strength or mobility limitations, those demands can turn into symptoms.
Common issues I see include:
- Knee pain (especially descending)
- Ankle sprains and lingering instability
- Low back tightness or fatigue from steep inclines or packs
- Foot and heel pain, like plantar fasciosis or Achilles tendinopathy
Key Strength Areas for Hikers
You don’t need a gym membership or a full training plan, but giving some attention to the muscles that support hiking can make a big difference in how you feel on the trail.
Glutes and Hip Stabilizers
Your glutes drive uphill movement. If they’re weak or are lacking endurance, your knees and low back end up working harder than they should.
Exercises I like: step-ups with load, dynamic side planks, banded lateral walks.
Calves and Ankles
Strong calves absorb load and assist in push-off. Ankle strength and proprioception are especially important on uneven terrain.
Exercises I use: single-leg heel raises, single-leg balance, dorsiflexion work.
Core and Trunk Control
A strong core is more energy efficient, helps with pack carrying, and supports spinal endurance.
Try: anti-rotation holds (like Pallof presses), suitcase carries, and bird-dogs.
Foot Intrinsics and Arch Control
Your foot’s ability to adapt to ground surfaces and manage impact matters more than people realize.
Try: arch activation exercises, barefoot balance work and toe strengthening.
A Functional Hiking Warm-Up
Forget static stretching in the parking lot. A good hiking warm-up should activate the muscles you’ll rely on most and prime your neuromuscular system for movement.
Here’s what I typically do before hitting the trail:
- Body weight squats
- Front lunges with trunk rotation and a few side lunges too
- High knee skips or marching on the spot
- Calf raises with slow lowering
- Ankle, hip and shoulder circles
This takes about 5 minutes and can be done at the trailhead, no equipment needed. It’s functional, quick, and helps reduce the chance of early missteps.
What If You Have Pain When Hiking?
Some post-hike muscle soreness is normal, especially early in the season. But if you’re feeling sharp, recurring, or joint-specific symptoms during your hike, it could be your body telling you something needs attention.
Things to keep an eye on:
- Discomfort around the knee, especially during descents
- Low back or hip tightness that lingers
- Ankles that feel unstable or “roll” frequently
- Numbness, tingling, or burning sensations
You don’t have to wait until something becomes an injury to see a physio. In fact, many people come to physiotherapy just to feel better and stronger on the trail, to go longer without discomfort, or finally resolve that nagging foot or knee issue that keeps coming back.
How We Help at Momentum Health
At Momentum Health, we take an individualized approach based on how you move, what your goals are, and what your body needs to get there. Whether you’re a weekend hiker or prepping for something big like the West Coast Trail, we can help you feel ready and confident.
Treatment may include:
- Screening your movement patterns and identifying imbalances
- Creating a personalized strength program
- Improving your balance, flexibility and postural endurance
- Addressing old injuries (like ankle sprains or knee pain) that affect how you move
- Building a trail-specific recovery routine
We also collaborate with massage therapists and chiropractors to make sure your whole body is supported. Our goal is simple: to help you get out, stay out, and enjoy every step of the way.
Hiking should be joyful, not painful. So, whether you’re hiking for fitness, fun, or a deeper connection with nature, don’t let preventable pain hold you back. With the right prep and a little support, you can climb higher, go further, and enjoy the journey.
Let’s make this your best hiking season yet.🟢 Book an assessment today and get trail-ready with Momentum Health.
Warm Up Before Hiking | PT-Approved Routine with Rachel Hawkins
Planning a hike in the Rockies—or anywhere else in the world? Don’t hit the trail without this simple, effective hiking warm-up routine led by Calgary physiotherapist Rachel Hawkins, PT. Rachel has hiked through Spain, Georgia, Portugal, Scotland, and Canada, and she knows first-hand the toll that hiking can take on your hips, knees, and back. Whether you’re preparing for a mountain summit, a multi-day trek, or a local nature walk, these warm-up exercises will help reduce your risk of injury and keep you moving comfortably from the first step.
This hiking warm-up includes:
✅ Dynamic stretches to activate key muscles
✅ Mobility drills for your hips, knees, and ankles
✅ Tips from a physiotherapist who hikes internationally
✅ Exercises you can do in under 10 minutes—no equipment needed!
Schedule Your Appointment Today!
Take the first step toward a stronger, pain-free hiking season by scheduling your appointment with Momentum Health today. Our expert team will help you build stability, strength, and endurance so you can hit the trails with confidence.
Driving Change: How Women’s Golf and Physio Are Teeing Up a New Era
Physiotherapist Carlee Anderson shares her passion for empowering women in sport — from supporting golf performance to giving back through the Mast-Hers Tournament in support of Girls Forward.
1. Why Women’s Golf Needs a Spotlight
I’ve played, coached, and treated athletes in a wide range of sports, but there’s something special about golf — especially when it becomes a space for connection and confidence-building among women. That’s why I’m proud to have created The Mast-Hers, a women’s golf event, happening annually at Mickelson National Golf Club. This year’s event will take place on August 21st.
This event is more than just a fun day on the course. It’s about amplifying opportunities for women in sport, building networks, and raising funds for Girls Forward, a charity that helps girls across Canada stay in sport and grow into confident leaders.
2. Physiotherapy and Golf: The Power of Performance + Prevention
Whether you’re competing at The Mast-Hers or heading out with friends for a casual 9 holes, golf places very specific demands on your body — especially in the hips, shoulders, spine, and core.
As a physiotherapist, I help golfers:
Build rotational strength and mobility in the hips and spine to help generate rotational mobility and power in the golf swing
Improve balance and control during their swing to help with tempo and club head control
Recover from or prevent common issues like back pain, elbow tendinopathies (like golfer’s or tennis elbow), or hip injuries
Regain strength and functional mobility after injuries or joint replacements (especially common in women 40+)
Golf is a lifetime sport, but it’s also one where small dysfunctions can derail your game (and your body). The good news? It doesn’t take a full overhaul to see a difference — sometimes, one small change to your warm-up or a few targeted exercises can protect your joints and improve your swing mechanics.
3. How We Support Golfers at Momentum Health
At Momentum Health, we collaborate across disciplines — physio, chiro, massage, and even pelvic health — to support athletes at every level. For golfers, this means:
- Golf-specific rehab plans built for your level of play
- Return-to-sport protocols after injuries or surgeries
- Movement screening to identify asymmetries or limitations
- Custom orthotics or bracing when needed
You don’t have to be in pain to benefit from physio — in fact, working on your mobility and strength when you’re feeling good is the best way to stay on the course longer.
4. Join Us at The Mast-Hers — Or Support From Afar
If you’re in Calgary on August 21st, consider joining us at Mickelson National for this amazing event. The Mast-Hers is all about fun, connection, and lifting each other up — no matter your handicap.
The Mast-Hers
August 21, 2025
Mickelson National Golf Club
34122 East Harmony Trail
Calgary, AB, Canada
- 12:00 pm: Registration
- 2:00 pm: Shotgun Start
- Dinner and prizes to follow
Website: www.eventcreate.com
Let’s keep building a future where more girls and women have access to the life-changing power of sport — and the care they need to keep playing.
Want to improve your golf game or recover from an injury? Book an assessment today.
Follow @the_mast_hers for more information on the event and its initiatives.
Learn more about how Girls Forward is helping girls across Canada: girlsforward.ca
Clinician Spotlight: Rachel Hawkins, Physiotherapist at Momentum Health
Rachel grew up in Calgary playing a wide variety of sports. She broke the Calgary high school record by competing on 18 teams over three years, earning recognition as the top high school female athlete in Calgary. Her passion for movement and sport led her to pursue an Honours Bachelor’s Degree in Human Kinetics at St. Francis Xavier University, where she also played varsity soccer. After graduating, she returned to Calgary to work as a kinesiologist at Momentum Health before earning her Master’s in Physiotherapy with distinction in Glasgow, Scotland.
Following her degree, Rachel spent a year living in Vilnius, Lithuania, where she worked as a physiotherapist for a professional women’s soccer club, while also playing for the team herself. This unique experience deepened her passion for both sport and rehab, with a strong focus on injury prevention and performance.
Rachel lived abroad for three years, using the opportunity to travel, explore, and hike as much as possible. Some of her favourite trails were in the Cairngorms of Scotland, the Caucasus Mountains in Georgia, the Sierra de Oltà in Spain, and the peaks of Madeira.
Now back home in Calgary, Rachel is happy to be close to the mountains again. She enjoys hiking in the Rockies, cycling with her family, and skiing at Sunshine.
Community Corner:
Join Us at the Calgary Police Classic!
Momentum Health is proud to sponsor the 2025 Calgary Police Classic, taking place on Saturday, September 20 at Cowboys Park (formerly Shaw Millennium Park). This iconic fall road race, produced by Run Calgary, celebrates its 45th year and welcomes runners and walkers of all levels.
Celebrating 45 Years of Legacy
Join us on Saturday, September 20 for the 45th edition of Calgary’s iconic fall road race, now reimagined as the Calgary Police Classic, produced by Run Calgary.
Event Details
- Date: Saturday, September 20, 2025
- Distances: 21.1 KM (Half Marathon), 8 KM, Kids Race
- Race Type: Road Race
- Location: Cowboys Park (formerly Shaw Millennium Park)
- More Info / Registration: RunCalgary.com
- Direct Registration Link: Click here
Choose your distance:
- 21.1 KM Half Marathon (fast and flat) – 8:15 a.m.
- New 8 KM event – 7:30 a.m.
- Inaugural Kids Race (ages 2–12) – 10:00 a.m.
A Race with Purpose
Participants can fundraise for the Calgary Police Youth Foundation, supporting programs that protect vulnerable youth through education, mentorship, and wrap-around services. Since 2017, the race has raised over $124,000 to help kids thrive.
Swag & Tradition
- All registrants receive a signature long-sleeve technical race shirt with a bold, custom design, a Calgary Police Classic tradition.
- Finisher medals are available as add-on purchase
Race Day Experience
Stick around for the post-race festival, featuring: a donut party, food trucks, live DJ and first responder activations including helicopter flyovers and tactical demos.
Family-Friendly Features
- Strollers welcome in the 8 km and 21.1 km distances
- Youth flat rate pricing: $20 + tax/fees for all distances
- Kids Race for ages 2–12
- Youth and toddler shirt sizes available
This race is more than a run—it’s a chance to support the Calgary Police Youth Foundation, helping protect vulnerable youth through education, mentorship, and wrap-around services.
🔗 Register before September 4 to lock in the best rate:
RunCalgary.com or Direct Registration Link
Look for the Momentum Health team onsite! We’ll be cheering you on and supporting participants at our pop-up medical booth. We hope to see you there—whether you’re racing, walking, or cheering from the sidelines!
#RunCalgary #MoreThanRun #CalgaryPoliceClassic
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Seasonal Recipe: Campfire Foil Packets ⛺️
Serves: 4
Ingredients:
- 1 lb ground beef, chicken, or sliced sausage (your choice!)
- 2 cups baby potatoes, halved
- 1 red bell pepper, sliced
- 1 zucchini, sliced
- 1 small red onion, chopped
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- Salt and pepper, to taste
- Optional: shredded cheese, fresh herbs, or BBQ sauce for topping
Instructions:
- Prep Your Ingredients: In a large bowl, toss the meat and veggies with olive oil, garlic powder, paprika, salt, and pepper.
- Assemble Packets: Tear four large sheets of heavy-duty foil. Divide the mixture evenly among them. Fold and seal each into a tight packet.
- Cook Over the Campfire: Place packets on hot coals or a camp grill. Cook for about 25–30 minutes, turning occasionally, until meat is cooked through and potatoes are tender.
- Open Carefully: Let sit for a minute before carefully opening—watch for steam!
- Customize: Add cheese, herbs, or a drizzle of sauce if desired.
Welcome to Our Newest Staff Members!
Dr. Michael Siciak, Chiropractor at National Spine, Sydney Dorscher, Kinesiologist at Deerfoot, Kaitie Yanicki, Kinesiologist at Mahogany, Johnny Chan, Creekside Physiotherapist, Ryan Pearce, Creekside Physiotherapist, Charles Clarry, West Springs Physiotherapist, Dr. Maahrukh Imran, Ogden Chiropractor; Nisreen Fares, Creekside RMT.
