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Of course, exercise can hurt. But there are two kinds of pain: sports pain, which sears the lungs and burns the muscles, which makes you feel alive in your body; and the kind of “oops” that limits your ability to keep doing what you love. Excruciating pain you experience during a hike, run, or long day in the saddle? It is such a painful sight. However, the type of pain that makes you change your desires or needs for outdoor adventures, or any injury? It requires more attention and often more effort in the form of preventive measures and treatment. The good news is that both types of pain can benefit greatly from simple body care and smart gear and equipment choices.

Of course, if you’re experiencing an acute injury that doesn’t improve or worsens (compared to typical muscle pain that can last up to 72 hours), contact a medical professional for a diagnosis and plan. But to avoid the typical aches and pains associated with using your body to stay active outside, the following tips will help keep you moving.

Preventive measures and treatment strategies

There are certain things that all athletes—regardless of sport or activity—should do to prevent sprains, strains, and various types of pain. “I like to use the term ‘survival’ when it comes to supporting the body,” says Dr. Matt Tanneberg, a sports chiropractor and board certified strength and conditioning specialist (CSCS) in Scottsdale, Arizona. “The the idea of ​​pre-hab is to prevent potential problems.” Many of the following “pre-training” strategies also apply to injury rehabilitation. Use them to maximize your potential for avoiding the worrisome “ouch” type of pain so you can focus on the “ooooo” type of feedback that lets you know you’re getting in shape.

Support weaknesses

Whether you have a known weakness or are coming off an injury using a kinesiological therapeutic tape i love CT tape can both alleviate unwanted pain and aid in recovery. Unlike the old athletic tape, this elastic band works by supporting the muscle or joint, allowing the affected area to move naturally, without restriction, thanks to the elastic tissue. KT Tape also slightly raises the surface of the skin, which temporarily increases local blood flow to the area.

“With improved blood flow and circulation, ‘good’ blood and cells enter the affected area for healing, and excess blood and cells are removed from the area,” explains Tanneberg, who uses kinesiology tape in his manual therapy and sports rehabilitation. business. CT tape provides support and stability to damaged areas similar to a brace. “However,” says Tanneberg, “the tape does not rigidly hold the muscle or joint in one position.” It adds support while still allowing the body part to function.” Regular taping of an injured area can help restore that body part to normal function, whether you’re removing a cast (or cast), recovering from a minor injury, or simply dealing with everyday aches and pains from exercise routines. “This allows the body to gradually accept more stress,” says Tanneberg.

Sleep and eat well

Research have shown that adequate sleep can increase everything from athletic reaction time to speed, while chronic sleep deprivation can contribute to increased sports injuries and illnesses. Not only does rest reduce factors that contribute to trips, falls, or accidents due to fatigue, but sleep also allows our bodies to recover from our athletic efforts.

Correct refueling — with a a well-balanced diet— is essential for athletic performance and can also help speed up recovery time after injuries. AND 2020 research published in the journal Nutrientsnotes that mmacro- and micronutrients, “play important roles in metabolism, energy production, hemoglobin synthesis, maintenance of lean and bone mass, immunity, health and protection against oxidative damage.” The study also emphasizes “quality proteins” which can help muscles and connective tissues recover.

Build and warm up

Whatever endurance activity you choose, it’s important to have bigger goals. This progression may mean following a training plan that matches your current baseline fitness level, or it may simply mean using common sense (ie, don’t start a massive hike on your first day if you’ve spent the winter skiing). The term “baby steps” refers to athletic activities, and building up gradually can help you avoid injury.

Most running coaches advise starting each run with a 5-minute walk; this is good advice that also crosses disciplines if you’re hiking (start slow) or cycling (start spinning in a low gear for the first 5-15 minutes of your ride). A “warm-up” does just that: it warms up your muscles, joints, connective tissue, and cardiovascular system before kicking things into high gear.

Use the right gear before, during, and after your workoutsd

Running, hiking, and cycling in shoes that fit you well and meet your needs are imperative to maintaining proper alignment and injury prevention. An ill-fitting bike, pack, or even socks that cause blisters can lead to injury—a blister can affect your gait, causing localized discomfort and bigger problems with imbalance and overcompensation pain (walking/running fun to avoid putting pressure on the blister. )

And before and after training? Regular strength training, a couple of key recovery tools, and stretching/mobility exercises can keep your whole body ready for action. Runners, hikers, and cyclists all benefit from strength training that targets the muscles used in their sports, as well as muscles that aren’t as visible, like the upper body. Keep your entire system strong and flexible (hit that foam roller or massage gun) can help prevent injuries, as can regular sports massage, physical therapy, or manual therapy.

RIS and minimizing inflammation

For acute or chronic injuries, sports medicine practitioners have long recommended rest, ice, compression, and elevation. For example, if you sprain your ankle, rest away from it. Ice injuries. Add support with KT Tape and a bandage or compression jersey to increase circulation (products like KT Recovery+ Ice Sleeve combine flexible compression and glaze). Finally, elevate the injury by propping up the leg. Keeping the injury above the level of your heart (propped up with pillows) can minimize swelling.

And to further reduce the inflammation that can cause pain, consider anti-inflammatories such as ibuprofen or homeopathic anti-inflammatories such as arnica gels, creams or granules. (Ask your doctor about what you should or shouldn’t be taking for various symptoms.) Epsom salt baths can also help detoxify muscles, with plenty of anecdotal reports to relieve stress and reduce inflammation, with rest and relaxation being the final key to help minimize pain.