If winter in Ottawa had a signature activity, skating on the Rideau Canal would be it. Whether you’re out for a quick loop, pushing a stroller, or meeting friends for a weekend skate, it’s one of the best ways to enjoy the season and stay active outdoors.
That said, canal skating can be tougher on your body than it looks. The ice isn’t always smooth, the cold tightens muscles, and many of us jump on skates without much prep.
If your ankles, knees, hips, or lower back feel stiff after skating, you’re not alone. Skates limit ankle movement, knees stay bent longer than usual, and your muscles are constantly working to keep you balanced. A slip or awkward step can add to the mix. A few simple habits can help you feel better on the ice—and the next day.
Most of this is normal, especially early in the season, but a little awareness goes a long way.
Try to warm up for a few minutes before heading out. Even something as simple as marching in place, doing a few gentle squats, and rolling your ankles can help your body adjust to the cold and movement.
When you’re skating, keep your knees slightly bent and take your time. There’s no rush—fatigue is often when slips happen. If you feel tired, take a break and enjoy the view.
You don’t need a gym routine to support skating. Simple movements at home can help. Squats support your knees and hips, balancing on one leg helps with ankle stability, and calf raises strengthen the muscles that work hardest inside skates.
After skating, a bit of stretching—especially for your calves, hips, and lower back—can help you feel less stiff later on.
A bit of muscle soreness is normal. Pain that’s sharp, keeps getting worse, or sticks around for days is worth paying attention to. Taking care of small issues early often means you can stay active longer through the season.
The Rideau Canal is about more than exercise—it’s about fresh air, movement, and being part of the community. Looking after your body helps make sure skating stays fun, not frustrating.
If you’re curious about movement health or need guidance for skating-related aches, you can always learn more through trusted local resources or connect with the team at capital-wellness.ca. See you on the ice—and stay warm out there!
