Tips for Pain-Free Exercise
Sure, exercise can hurt. But there are two kinds of pain: the lung-searing, muscle-burning athletic kind that makes you feel alive in your body; and the “ouch” kind that limits your ability to keep doing what you love. The limit-pushing pain you feel on a hike, run, or long day in the saddle? That’s the hurt-so-good kind. The type of pain that makes you adjust your wants or needs of outdoor adventure, however, or an injury of any sort? That requires more attention and often more effort in the form of preventative measures and treatment. The good news is that both kinds of pain can benefit greatly from some simple body maintenance, plus smart gear and equipment choices.
Of course, if you experience an acute injury that doesn’t improve or gets worse (compared to typical muscle soreness, which can last up to 72 hours), seek a diagnosis and plan from a medical professional. But, for the common aches and pains from using your body to stay active outside, the following tips can keep you moving.
Preventative Measures and Treatment Strategies
There are certain things all athletes—no matter the sport or activity—should do to try to prevent strains, sprains, and pains of all kinds. “I like to use the term ‘pre-hab’ when talking about body maintenance,” says Dr. Matt Tanneberg, a sports chiropractor and Certified Strength and Conditioning Specialist (CSCS) in Scottsdale, Arizona. “The idea of pre-hab is to preventatively take care of potential issues.” Many of the following “pre-hab” strategies also apply to rehabilitating injuries. Use them to maximize your potential for avoiding the worrisome kind of “ouch” pain, so you can focus on the “ohhhh ya” feedback type of pain that lets you know you’re getting fit.
Support weaknesses
Whether you have a known weakness or are coming off an injury, utilizing a kinesiology therapeutic tape like KT Tape can both mitigate unwanted pain and aid in recovery. Unlike old-school athletic tape, this elastic tape works by supporting the muscle or joint while allowing the affected area to move naturally, comfortably unrestricted, due to its stretchable fabric makeup. KT Tape also lifts the surface of the skin slightly which temporarily increases local blood flow to the area. “With improved blood flow and circulation, ‘good’ blood and cells come into the affected area to heal, and excess blood and cells are allowed to clear out of the area,” explains Tanneberg, who uses kinesiology tape in his chiropractic and sports rehabilitation business. KT Tape provides support and stability to compromised areas similarly to a brace. “However,” says Tanneberg, “the tape does not rigidly hold a muscle or joint in one position. It adds support while still allowing the body part to function.” Regularly taping an injured area can help retrain that body part to function normally, whether you’re getting out of a brace (or cast), recovering from a minor injury, or simply dealing with day-to-day aches and nagging pains from your exercise routine. “It allows the body to take on more load incrementally,” says Tanneberg.
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