Cottage Sports: Tips to Reduce Injury for Everything from Pickleball to Paddleboarding

Cottage season is here. For many of us, that means trading the congested city for a cabin in the woods — and outdoor activities like paddleboarding, pickleball, wakeboarding, kayaking, golf or tennis. And whether you’re an expert or just getting started, preventing injury can be crucial to a successful summer vacation. That’s where functional movement training comes in. Join Medcan Interim Fitness Manager Simon Lim and Fitness Team Lead Stephanie Tzemis as they discuss the most common cottage sports, then walk you through specific functional movements designed to reduce injury, and promote mobility, stability and flexibility.

Find both video and audio versions of the podcast at the episode webpage:

https://medcan.com/podcast/cottage-sports-injury-prevention/

LINKS

Looking for more tips on how to reduce injury and promote strength? Consult with a Medcan fitness trainer today.

The internet is full of sport-specific workouts. Here are some of them:

• Pickleball workout
• Paddleboarding workout
• Tennis workout
• Improve your strength for golf
• Wakeboarding/wakesurfing workout

KEY MOMENTS

00:00 Beginning

00:12 Preparing for a summer full of fun

01:47 What are functional movements and how can they prevent injury?

02:43 The four pillars of healthy joints: flexibility, mobility, stability, and strength

04:37 Cottage sports can be dangerous because we’re not used to doing these movements every day.

06:29 Are people more likely to get injured from cottage activities?

07:55 Functional movements: The basics

09:18 Poor posture can actually increase injury severity

11:50 When is the most optimal time to do some functional movements, and how often should I do them?

13:38 Who could benefit the most from functional movements?

15:53 Pickleball & Tennis: The best functional movements to prevent injury

17:41 Golf: The best functional movements to prevent injury

19:05 Paddleboarding: The best functional movements to prevent injury

21:24 Swimming: The best functional movements to prevent injury

22:02 Kayaking: The best functional movements to prevent injury

22:48 Do I need to do functional movements if I’m just going for a leisurely swim?

24:18 Is there a full-body warmup we can do that targets every muscle group?

25:00 Three most important takeaways from this episode about functional movement.