After a long bike ride, it’s common to feel a good type of sore. It’s what most bikers love about the sport. But, what happens if the soreness seems to linger on? How do you know if the aches are something more serious? Sharp knee pain after biking is usually a bad sign, as well as pain that doesn’t go away over time. With that in mind, it’s best to pay attention to these symptoms as they could indicate a bigger problem.

The good news, though, is there are ways to find relief. Whether you suffer from knee pain due to a biking injury or gradual wear-and-tear, a qualified pain specialist like the ones at Arizona Pain can help. This article will cover everything you should know about knee pain from cycling.

What causes knee pain after biking? 

Biking is actually a great method of low-impact exercise for runners who have hurt themselves pounding the pavement. So, how does it end up being the cause of knee pain for some people?

It’s not uncommon for cyclists to struggle with sore knees from time to time. However, if you are wincing after every pedal stroke, it’s time to get to the root of the cause.

In some cases, this can simply be the result of overuse. In others, knee pain after biking can be due to structural abnormalities or damage to your joints and tendons. Here are some of the most common causes of knee pain after biking.

1. Overuse

You’ll hear it often, but it’s worth repeating: Don’t overdo it!

Many athletic injuries are a result of repeatedly overdoing it. You love your time on that bike, but pushing yourself too hard or riding for too long without a scaled exercise program isn’t going to do you any favors. It will only lead to injuries that set you back.

Take it one day at a time. Always warm up before you ride and slowly condition your body to attempt longer, more strenuous rides.

2. Patellofemoral pain syndrome (PFPS)

Often called “runner’s knee,” patellofemoral pain syndrome is the term doctors use to describe pain in the front of the knee or kneecap.

Symptoms include dull, aching pain that is typically related to a specific activity, in this case, biking. Many patients also experience a popping or crackling sound when standing up or climbing stairs.

In most cases, repeated stress on the knee due to biking will only further the pain. Many people find relief from making simple changes to their activity level.

3. Tendinitis and tendinosis

Tendinitis is commonly found in the knee due to overuse and strenuous athletic activity. It occurs when repeated stress causes tiny tears in the tendon connecting your kneecap to your shinbone. As more tears continue to occur, it causes pain and inflammation. This common overuse injury may worsen without medical attention.

While many people confuse the two, tendinosis is a separate condition, but may also be seen in avid bikers. Tendinosis shares many of the same symptoms as tendinitis. However, it is persistent or recurring in nature due to repetitive trauma to the knee. It can also be the result of an injury that never fully heals.

One major difference to know is that tendinosis does not involve inflammation. This is the best way to determine which condition you’re suffering from.

4. Chondromalacia patella

This type of knee pain occurs due to the breakdown of cartilage on the underside of the kneecap. As a result, the knee and thigh bone may begin to rub together.

People who suffer from this condition report a “grinding” feeling when they flex their knee. Dull, aching pain will also be present behind, below, and on the sides of the kneecap.

How to prevent knee pain after biking

The best way to prevent knee pain that keeps you off your bike is to treat it before it becomes chronic. Over time, lack of care and overuse can lead to more damage that causes unrelenting pain.

First, take a break from cycling and check out your bicycle setup. The height of your seat is essential to the health of your knees. Most cases of knee pain are because of a poor-fitting bike with a seat that is either too high or too low. Go into a bicycle store and ask for a professional fit. Your bike specialist should also take several personal factors into account, including your fitness level, riding style, and typical biking routine.

Take this opportunity to reevaluate the intensity of your rides as well. Perhaps you are riding too frequently or for too many miles during each session. Maybe it is as simple as changing your route to avoid steep hills that require forceful pedaling. Be honest with yourself about whether you’re overdoing it.

7 treatment options for knee pain after biking

A well-trained pain specialist relies on a comprehensive, natural approach to treating pain. That means trying non-invasive or minimally-invasive treatments that target the source of your pain before turning to surgical interventions. Find a doctor who looks at the big picture. You want to work with someone who will take the time to explore a range of options before turning to more serious forms of treatment.

Some of the common methods of treatment (ranging from non-invasive to minimally invasive) include:

• Physical therapy
• Active release techniques (ART)
• Chiropractic care
• Knee joint injections
• Spinal cord stimulation
• Genicular nerve block

Again, your doctor should work through several non-invasive options first, only approaching invasive methods of treatment when absolutely necessary. Here’s what you should know about each approach.

1. Physical therapy

In nearly every case of knee pain after biking, a doctor will first recommend physical therapy. This is one of the best ways to rehabilitate your knee and repair the damage that comes with overuse, as well as simple wear-and-tear.

By stretching and strengthening all of the muscles around your knee, you will be able to repair some of the damage. More importantly, you’ll be able to prevent further injury if you continue a rigorous biking routine.

A reputable physical therapist can develop a routine tailored to your symptoms, but you’ll also need to stretch at home. It’s important to stick to your routine on a daily basis to ensure long-term healing and prevention.

2. Active release techniques (ART)

Active release techniques (ART) are patented movement-based soft tissue massage techniques. Experts who are certified in this technique will use their hands to assess the tightness of your affected muscles, ligaments, and tendons. From there, they apply deep pressure while you carry out precise movements that cause the muscles to shorten and lengthen.

This approach to repairing soft tissue damage has a success rate of over 90% and no significant adverse effects. Due to the increasing popularity of this technique, more than 14,000 people are certified to perform ART. Those certified may include physicians, chiropractors, massage and physical therapists, athletic training staff, and other health care disciplines familiar with the evaluation and treatment of soft tissue injuries.

3. Chiropractic care

Chiropractic care is a great way to treat a range of joint issues, including knee pain after biking. Through joint manipulation and massage, your chiropractor will work to improve the alignment of your joints.

Chiropractors firmly believe in spinal manipulation to solve a host of problems throughout the entire body. With this in mind, most chiropractic professionals will also want to work on this area to ensure proper alignment from head to toe.

Much like physical therapy, you will need to do some homework in order to achieve long-term pain relief. Your chiropractor will probably give you specific stretches to complete every day in the comfort of your own home.

4. Knee joint injections

There are two common types of knee joint injections, corticosteroid and hyaluronic acid. Both serve as another minimally-invasive option for reducing pain and inflammation. Corticosteroid injections are placed directly into the affected knee joint in order to reduce the degree of inflammation in the area. In hyaluronic acid injections, the naturally occurring substance provides lubrication and functions as a shock-absorbing cushion. Because hyaluronic acid is already present in our joints, some cases of knee pain are believed to be the result of this substance breaking down.

With both types of injections, you can expect to see a significant reduction in knee pain within 24 to 48 hours. Most patients will experience pain relief for up to three months after the procedure. Some studies have suggested that patients can receive two or three repeat treatments a year due to the low-risk nature of the procedure.

5. Spinal cord stimulation

For patients who suffer from unrelenting chronic pain that doesn’t respond to more conservative treatments, neuromodulation can be a helpful option.

Neuromodulation, in the form of spinal cord stimulation (SCS) or TENS units therapy, sends tiny electrical signals to block the transmission of pain signals from the damaged nerve to your brain. This can be done through an implanted SCS device or a TENS unit worn outside the body. A unit like this sends pain-blocking signals to the spinal cord as needed.

Spinal cord stimulation is considered reversible, safe, and effective. Surgical intervention is necessary to put the spinal cord stimulator in place. However, it is considered minimally-invasive and can usually be completed on an outpatient basis.

6. Genicular nerve block

A genicular nerve block uses anesthetic injected into one or more of the genicular nerves. This anesthetic interrupts pain signals sent to the brain and can bring you tremendous relief from pain.

The catch? A genicular nerve block’s effects only last anywhere from eight to 24 hours. For this reason, doctors primarily use it as a diagnostic tool. By blocking pain signals from one area, your doctor can determine what the cause of your pain might be. This is one way to provide a more targeted and effective pain treatment plan.

Due to the short-lived effects, a genicular nerve block is often paired with radiofrequency ablation. This type of therapy uses radio waves to create an electrical current through the body. This current delivers heat to targeted nerve tissues in a way that impairs or destroys the nerves. Together, these two procedures can offer pain relief that lasts from six months to a year.

Get back to the hobby you love

If you suffer from knee pain after biking, there are many options for finding relief. The therapies and procedures listed here are just the beginning of approaches your pain specialist may use. The right pain doctor won’t rest until they find a way to treat your specific case. Soreness is okay, but persistent pain is never normal, especially if it interrupts daily activities.

Take the first step today. If you’re in Arizona, reach out to our team at Arizona Pain for help getting back to your life.

Lower back pain is a common complaint across the globe and it’s one of the leading causes of disability. What gets less attention but is arguably harder to treat than lower back pain is middle back pain. Middle back pain can be a complex condition, with many patients never finding out the root cause of it. The middle back is a complex part of the spine: its job protecting the vital organs is crucial, but it’s also susceptible to stubborn pain. If you suffer from middle back pain, here are some stretches and exercises that can help. As always, talk to your doctor to ensure these exercises will be helpful for your unique case.

What causes middle back pain?

Upper and middle back pain is not as common as lower back or neck pain, but it still accounts for a sizable amount of pain. The upper and middle part of the back are known as the thoracic back. This part of the back contains the T1 through T12 vertebrae, part of the rib cage, and various muscles and ligaments that hold your spine together.

While the lower back and neck are made to be more flexible, the upper and middle parts of the back, along with the rib cage, are built for support and to protect many of the vital organs of the human body. This rigid structure means that the middle and upper back are naturally less mobile. It also means that when something happens to this area of the spine—trauma or another condition—it can be more difficult to treat.

On the positive side, many common complaints in the lower back and the neck are rare in the middle back. Spinal stenosis, degenerative disc disease, or disc herniation are rarely reported as a cause of middle back pain.

The main causes of upper and middle back pain occur from overuse or an injury that usually develops from continuous strain or bad posture. Continual high stress can also cause muscle tension, which can eventually devolve into a vicious cycle of stressing over ever-increasing pain that even affects your sleep.

Conditions that put pressure on the spinal nerves can also cause upper and middle back pain, such as a fracture of a vertebrae, scoliosis, or osteoarthritis.

This is especially true for those who work at a computer every day or who work in highly repetitive and physically active industries (e.g., warehouse work and construction).

Middle back pain symptoms

Some common middle back pain symptoms include:

• Pain that is either localized or spread over a large area
• Discomfort with a slow onset that gradually increases in intensity
• Pain made worse by certain activities or positions
• Variable pain that can be dull, sharp, or burning

In some cases, upper and middle back pain can be a sign of much more severe issues such as a cancerous tumor and diseases that affect the heart, lungs, and kidneys. If you experience any of the following symptoms, make sure you consult a physician immediately:

• Numbness or weakness in your extremities, chest, or stomach
• Loss of bowel or bladder control
• Chest pain or pressure
• Nausea or vomiting
• Fever

Upper and middle back pain is also a common symptom of heart attack in women. If the onset of pain is sudden without any physical trauma, contact your doctor immediately.

How to stretch the middle back 

The one thing that most back pain has in common is that it can be relieved with simple stretches and exercises to build muscle strength and reduce tension. Mid-back stretches and middle back strengthening exercises can offer profound relief and healing for many chronic pain conditions.

But this area of the body can be difficult to stretch. The skeletal structure only allows movement so far in one direction; you cannot stretch bone. There is no need for huge, dramatic stretches, though. One way to think about it is to imagine the shoulder blades as flat plates that can be shifted around on the back. Connected to muscles and tendons, even starting with this simple visualization can be helpful.

Back stretches for middle back pain

There are many different ways to treat middle back pain. Options like ice therapy, over-the-counter medications, and massage only provide temporary symptom relief. Incorporating regular middle back strengthening exercises can go a long way towards a more permanent reduction of pain.

Middle back pain stretches should be incorporated gradually and with your doctor’s supervision. Remember when doing these stretches to pay attention to your breathing and to never hold your breath. Exhale while stretching the muscle and inhale when you start to relax it. Pay attention to how it feels when you move. If something feels “off” or causes sharp, stabbing pain, move carefully out of the stretch.

These eight middle back pain stretches are a great place to start. You can also find more in our yoga for middle back pain post.

1. Seated twist

A simple stretch you can do at the office or while sitting in front of the computer is a seated twist. Inhale deeply, then as you exhale, press your navel to your spine as you twist to the right. If your chair has armrests, place the right hand on the back of the right armrest and the left on the front. If not, place your right arm on the back of the chair and let your left arm come to the outside of your right thigh.

If it feels good for your neck, you can look gently over your right shoulder. Otherwise, just look forward or to the side. Hold for three to five full breaths, sitting tall on the inhale and pressing your navel to your spine on the exhale. Return to the center on an inhale, then twist to the other side.

2. Passive back bend

A passive back bend is an amazing stretch to do at the end of a long day and requires minimal effort. Start by rolling up a towel or use a pillow or yoga bolster. Lay it down horizontally so your shoulder blades can lay across it. Lie across the rolled-up item so your shoulder blades are supported.

Breathe deeply and relax into this stretch for at least five minutes. If you would like a deeper stretch, you can turn the pillow or towel so that it runs vertically up and down your spine, or you can add another pillow.

3. Supported hamstring stretch

Hamstrings stretches should be part of middle back strengthening exercises. Try a supported hamstring stretch. It’s easy on the back and only requires a chair.

Stand in front of a sturdy chair and place the heel of one foot up on the seat. Hinge at your hips to fold forward with your navel to your spine and a long, straight spine. If you feel any pain behind your knee, bend the knee. You want to feel this stretch in the belly of your hamstring.

Take three to five full, deep breaths, lengthening your spine on the inhale, and folding on the exhale. Switch sides. This is a good stretch to do periodically during the day.

4. Cat-cow pose

The cat-cow yoga pose can really help with back pain. Start on all fours with shoulders over wrists and hips over knees. Come into cow pose. Inhale, arch your lower back to let your belly reach towards the ground as you draw your shoulder blades onto your back. Let your heart shine through your upper arms and lift your gaze to the sky.

As you exhale, tuck your pelvis under and arch your back like a cat, letting the shoulder blades fall away from each other as you press your hands into the ground and drop your head.

Follow your breath for a series of five of these mid-back stretches.

5. Heart-melting pose

Heart-melting pose is also called “puppy pose” in yoga. Start on all fours with your hips directly above your knees. Keep your knees and hips in one straight line as you walk your hands forward to lower your forehead towards the ground.

If this pose feels too intense on your shoulders, keep your arms separated. You can also place a bolster or a couple of pillows underneath your chest (and a block underneath your forehead) if you cannot quite reach the ground.

Breathe here for at least ten breaths, then slowly walk your hands towards you to come out of the stretch.

6. Thread the needle

Start on all fours with your hips directly above your knees and your shoulders above your wrists. Inhale, then twist your torso to reach your right hand behind your left wrist, lower your body so that your shoulder and the right side of your face rests on the ground and the back of your right arm is on the ground stretching towards the left. You can keep your left hand where it is or stretch it forward. Take three to five breaths in this pose, then press into your left hand to unwind.

Repeat on the other side.

7. Shoulder flossing

Shoulder flossing moves the shoulder blades gently through their range of motion. It is the same shoulder action as cat and cow pose, only this time you keep your lower body still and engaged, with your navel pressing to your spine.

On all fours, inhale and press the floor away, feeling your shoulder blades slide away from each other. Exhale and drop your chest so that your shoulder blades come together on your back.

Repeat three or four times.

8. Half-dog at the wall

Half-dog at the wall is a great upper and mid-back stretch that also stretches tight hamstrings. Stand at the wall with your hands flat on the wall. Walk your feet back and begin to hinge at the hips, walking your hands down the wall to gradually form an “L” shape with your body.

Pull your navel to your spine and move your shoulder blades together and down your back as you reach the crown of your head towards the wall. This creates space between your shoulders and your ears. Let your chest relax towards the ground but keep your belly engaged.

If your hamstrings are tight, bend your knees slightly, but make sure that your hips and ankles are in one line. Take three to five breaths here, then slowly walk your hands up the wall as you walk your feet forward.

Middle back exercises to try

It’s important to support your middle back pain stretches with some whole-body exercise and targeted middle back strengthening exercises. Improving your overall level of fitness is a great way to address the mental health aspects of chronic pain as well. A stronger back is also less prone to further injury in the future.

For low-impact exercise, consider beginning a walking program or hopping in a pool three to five times a week. Both of these offer full-body exercise that works well if you are still in the acute stages of injury. Engaging in tai chi or yoga is another great meditative way to slowly increase your fitness level, in both body and mind!

Once you are feeling stronger and can add some cardio, the following are great options:

• Stair climbing
• Using a rowing machine
• Biking

As your fitness level increases, you can also start to add some specific strengthening exercises. Try these three middle back strengthening exercises to start.

1. Resistance band pulls

Stand with feet parallel and hip-distance apart. Holding a resistance band, lift your arms out in front of you at shoulder height. Keep your navel engaged and stand tall.

Inhale, and on an exhale pull hands away from each other. Squeeze your shoulder blades together as your hands separate, then slowly release back to center. Repeat three to five times for three sets, increasing either the number of repetitions or moving your hands closer together as you get stronger.

2. Dumbbell row

This can be completed on all fours or with the use of a bench or a chair.

On all fours, start with a dumbbell in each hand. Engage your navel to keep your lower back supported. Inhale, and on an exhale, slowly lift your elbow to bring the dumbbell in your right hand to your armpit. Keep your arm hugged close to your body.

If you are using a bench, your left knee and hand stays on the bench and your right leg stays on the ground as you row on the right side. Aim for five to seven rows, starting with one set and working up to three.

3. High plank dumbbell row

If you want to combine a core-strengthening exercise with a cardio workout and muscle strengthening all rolled into one low-impact exercise, this is the move for you.

Come into high plank with your hands wrapped around dumbbells instead of on the ground. Makes sure your shoulders and hips are in line. Press your navel towards the sky to keep your lower back safe.

Moving on either an inhale or an exhale (whichever feels most natural to you), shift your weight into your left hand as you bend your elbow and bring the right dumbbell to your armpit (as in the dumbbell row). Alternate sides, making sure to maintain proper plank form with the crown of your head reaching forward, and your heels reaching back.

Complete three to five on each side, rest, and try another set. Again, increase either the number of repetitions or the amount of weight, one at a time.

How to relieve middle back pain 

Middle back pain stretches and strengthening are a great way to work on healing middle back pain, but what if they don’t completely help with your pain? Sometimes you need more than one approach. Physical therapy, chiropractic care, acupuncture, and some types of injections are other treatment options to consider.

At Arizona Pain, we know that middle back pain can seem like an unsolvable riddle. With therapeutic options tailored to you, we can help you put the pieces together. Get in touch today.

Spending time outdoors can reduce stress and keep you healthy. In Arizona, picturesque trails cover every corner of the state, which makes hiking a popular activity year round. Unfortunately, time spent on the trails can result in knee pain, especially for older residents with aging joints. If you’re experiencing knee pain after hiking, you don’t have to suffer. There are plenty of ways to get your discomfort under control. Here’s what you should know.

Why do I have knee pain after hiking?

Our knees endure a significant amount of stress during daily activities, let alone hours spent on rocky and uneven trails. This is why knee pain is very common among avid hikers.

For many people, this pain occurs around or behind the kneecaps and can also cause stiffness. This type of pain typically worsens while walking downhill or up stairs because of the excessive pressure you put on your knees in these situations. Research suggests the force on your knee joint is up to eight times your body weight when going downhill. Furthermore, the force on your knees is two to three times heavier by simply walking up stairs.

Other hikers report inner knee pain in the area closest to your inner legs, which is usually due to a tear or sprain. This may be the result of a specific injury or one of many overuse conditions that cause inflammation.

What causes knee pain after hiking?

In order to begin treating knee pain after hiking, you first have to find the cause of your pain. A diagnosis from your doctor is the first step toward developing a plan for relief.

These are some of the most common causes of knee pain after hiking, along with the symptoms that typically follow. Talk to your doctor if you believe you may be experiencing one of these injuries or conditions.

1. Bursitis

If your knee feels warm, tender, and swollen, you may be experiencing bursitis. This pain typically occurs on the inner side of your knee below the joint.

Knee bursitis is due to inflammation of a small fluid-filled sac called a bursa. These sacs reduce friction and cushion the pressure points between your bones and the tendons, muscles, and skin near your joints. When they become inflamed, they can lead to pain.

While this condition is often caused by frequent kneeling or a blow to the knee, it can also develop after overuse or strenuous activities.

2. Knee tendinitis

Sharp, shooting pain and tenderness above or below your kneecap may be an indication of tendinitis. You may also have swelling and a burning feeling in your kneecap.

This condition is typically brought on by repetitive stress on the knee. Tendons are bands of fibrous tissue that connect muscle to bone. Tiny tears in the tendon can occur, which eventually become weak and inflamed.

3. Tendinosis

In contrast, tendinosis doesn’t involve inflammation. It will be painful, but there is usually no redness or burning feeling as there is with tendinitis. You may also experience stiffness and restricted movement due to the tendons beginning to break down.

Again, this condition is generally caused by overuse and hobbies that put repeated stress on the knees. It is more common in older individuals as the joints become less flexible due to aging. Patients with arthritis are also more prone to tendinosis.

4. Meniscus tear

If you hear or feel a popping sensation in your knee while hiking, it’s likely that you’ve experienced a meniscus tear. This commonly occurs when you forcefully twist your knee, especially while putting your weight on it. Perhaps you were going down a steep hill or kneeling down while carrying a heavy backpack.

Each knee has two menisci, pieces of cartilage that cushion your shin and thigh bone. When torn, you’ll experience swelling and stiffness, along with a sharp pain when twisting or rotating your knee.

5. ACL damage

One of the most commonly injured ligaments in the knee is the anterior cruciate ligament (ACL). An ACL injury tear or sprain can take place because of sudden stops or changes in the direction you’re moving, as well as excessive flexing of the ankle.

Signs and symptoms include:

• Rapid swelling
• Severe pain
• Loss of range of motion
• A loud “popping” sensation
• Instability while putting weight on your knee

6. Synovial plica syndrome

The plica is a fold in the tissue surrounding your knee joint. It is surrounded by a fluid-filled capsule called the synovial membrane.

Synovial plica syndrome is a result of your plica becoming inflamed after stressing or overusing it. This usually happens in the middle of your kneecap. You may be able to feel your swollen plica when you press on this area.

Pain related to this condition is usually achy, rather than sharp or shooting. It may also worsen while using stairs or bending down.

7. Iliotibial band syndrome

The iliotibial band is a thick band of tissue that connects muscles to other structures in the lower body. It runs from the hip region all the way down to the back of the knee.

Iliotibial band syndrome, also referred to as IT band syndrome, is a condition in which this tissue becomes inflamed, tight, or swollen. Pain will typically present on the outside of your knee and can spread up the thigh to the hip.

Again, this condition occurs with overuse of the joint. It may result in knee pain that intensifies in response to movement.

8. Patellofemoral pain syndrome

Patellofemoral pain syndrome is a condition in which you feel pain in the kneecap or at the front of the joint. It is often called “runner’s knee” because it’s more common in people who participate in sports that involve running and jumping.

The pain is usually dull or aching, but can be aggravated by walking up or down stairs, kneeling, and sitting for extended periods of time.

9. Knee osteoarthritis

Unfortunately, overuse in older individuals can lead to osteoarthritis. This condition is the progressive degeneration, or loss, of cartilage from a joint over time.

While osteoarthritis can be found in any part of the body, it is commonly seen in the knees. Severe and advanced cases of osteoarthritis may lead to direct bone-on-bone contact, which can cause chronic pain.

How to prevent knee pain after hiking

As with any medical injury or condition, prevention is your best line of defense. With a few changes and modifications to your hiking routine, you can get back to enjoying the great outdoors without pain.

Try these simple steps for preventing pain:

• Choose supportive footwear: Hiking involves uneven terrain, rocks, and a lot of other obstacles. Finding supportive and comfortable hiking boots is essential. They should fit properly and offer plenty of cushion to relieve excess pressure on your joints. Be sure to replace them as needed after excessive wear.
• Stretch before you hit the trails: Start your hike with a stretching routine that warms up your muscles. Focus on letting your legs loosen up with long, slow stretches that promote elasticity.
• Reduce the weight of your gear: A heavy backpack puts unnecessary strain on your knees. Think about what you really need before each hike. While essentials like sunscreen and water are important, find ways to lighten your load. Instead of water bottles, try a lightweight water pouch.
• Invest in support garments: Get additional knee support in the form of a brace. This will restrict or stabilize joint movement to give you stability. Some hiking enthusiasts also find relief from kinesiology tape.
• Get a hiking pole: There is research to suggest that hiking poles are effective in redistributing some of the pressure you feel in your knees. Especially while hiking downhill, hiking poles can allow your arms and shoulders to absorb some of the impact. They also serve as an added layer of protection from falls that could cause serious injury.
• Take your time: Take trails with a slow and steady approach. Going too fast will only put additional strain and pressure on your knees. Try carefully side-stepping when you’re trying to navigate steep downhill areas. This will help shorten and soften your steps.

Treating knee pain after hiking: 5 approaches

If you’re already suffering from knee pain after hiking, there are several options that could bring you relief. Some are simple at-home remedies, while others will require guidance from your doctor.

1. At-home remedies

You should typically start with simple at-home remedies before moving on to more invasive treatment options, especially if your pain is mild.

At-home care includes:

• Applying ice or cold packs to your knee. This will help reduce swelling and restore your range of movement. Repeat three times per day for 10-20 minutes.
• If your knee responds positively to heat and mild activity, alternate the application of heated and cold packs.
• Trying to keep your affected knee(s) elevated while resting. You can do this with a few pillows, but remember that it’s important to elevate your entire leg all the way down to your ankle.

2. Physical therapy

In some cases, a specific routine of conditioning and stretching is needed to retain or regain flexibility. Physical therapy can help heal the pain you’re currently experiencing, while also conditioning your knees to prevent further injury.

A skilled physical therapist will develop a plan that is specific to your goals and comfort level.

3. Medications

For many patients, conventional over-the-counter medications provide significant relief from pain associated with hiker’s knee, especially during the acute phase of healing after an injury. These include non-steroidal anti-inflammatory drugs (NSAIDs), such as aspirin, naproxen, and ibuprofen.

These drugs act by inhibiting the production of inflammatory molecules in the body, thus reducing the associated pain.

However, in serious cases, these medications may not provide adequate relief. If you have stopped participating in rigorous activity, but are still experiencing significant knee pain, your doctor may recommend more advanced treatments.

4. Knee injections

If your knee pain has not improved with conventional therapies, your doctor may suggest interventional pain management.

Steroid knee injections can help reduce pain and inflammation in a specific area. While some patients respond to one injection, others may need several injections over time. Most people experience pain relief and reduced inflammation for approximately six months.

5. Surgery

The last resort in cases of severe knee pain is surgery. However, your doctor will generally only recommend this after trying a range of other options that aren’t invasive.

In general, the need for surgery will be due to serious damage caused by aging, injury, or excessive overuse. Your doctor will either repair and replace torn ligaments or replace the knee as a whole (arthroplasty).

Find help

Hiking is a great way to unplug, get exercise, and enjoy the beauty of the great outdoors in Arizona. Don’t let knee pain stop you from enjoying one of your favorite hobbies.

The team at Arizona Pain can work with you to pinpoint the exact cause of your knee pain after hiking. It could be due to any of the different injuries and overuse conditions discussed in this article. You can rest assured knowing we will find the cause and develop a treatment plan that works for you.

If you’re in Arizona and need more help with your knee pain, contact our pain specialists today at Arizona Pain.

Experts flood the health and wellness field, each offering sometimes contradictory advice for appropriate amounts of physical activity. Wondering “how much should I exercise?” Fortunately, the U.S. Department of Health and Human Services has analyzed the data and issued guidelines that people can follow to stay fit. Here’s what you should know.

How much should I exercise? 

If your current levels of physical activity fall below the recommended guidelines, don’t let that keep you from exercising. Any amount of physical activity is beneficial. If possible, start small and gradually increase physical activity until reaching the recommended amounts. Here’s what you can expect based on your age and other guidelines.

Adolescents ages 6 to 17

Children at this age often have abundant energy, and while some get plenty of exercise, other find their imaginations captured more by television and video games than playing street hockey.

Federal guidelines recommend adolescents should get at least 60 minutes or more each day of moderate or vigorous exercise. Reaching that one-hour block of time impacts health more than the intensity or type of exercise, according to the guidelines. Most of the exercise should fall into the aerobic category. This includes running, playing team sports, or dancing. It should also include vigorous physical activity at least three days a week.

Adolescents should also work to build muscle at least three days a week, and complete bone strengthening exercises three days a week. Muscle strengthening exercises include climbing trees, playing on playground equipment, or lifting weights. Bone building activities could include running, tennis, or weight lifting.

Adults ages 18 to 64

In adulthood, recommended levels of exercise fall from 60 minutes daily to 150 minutes to 300 minutes of moderate-intensity exercise each week, although more exercise imparts additional health benefits. An equivalent combination of 75-150 minutes of vigorous-intensity exercise is also a good amount to go for.

Activity should be at a moderate intensity, and can include activities such as gardening, walking at least three miles per hour, or slow bicycling. People who tend to workout more vigorously—think singles tennis, jump rope, or difficult hikes—can make do with 75 minutes each week.

Workout sessions should last at least ten minutes and spread them throughout the week, ideally on at least three separate days. At least two days a week, adults should work out all of their major muscle groups through activities such as weight lifting, using resistance bands, or doing pull-ups, push-ups, and sit-ups.

Adults ages 65 and older

Older adults should also aim for at least 150 minutes of exercise weekly, although additional exercise offers greater health benefits. Adults with chronic conditions that make it difficult to reach desired exercise amounts should do what they can and try to avoid becoming inactive.

Unfit older adults should take care to adopt an exercise regimen in accordance with their current levels of physical fitness and adjust as capabilities expand. Other than that, older adults should follow the same guidelines as younger adults. In addition to the general guidelines, they also suggest that older adults should:

• Be as physically active as their abilities and conditions allow, even if this isn’t 150 minutes of activity a week
• Do exercises that maintain or improve balance if they are at risk of falling
• Determine their level of effort for exercise relative to their level of fitness

People with health conditions (including pregnancy)

A final section of the report touches on additional considerations for special populations of adults. As the study notes, “some people have conditions that raise special issues about recommended types and amounts of physical activity.” The populations it looks at specifically in the guidelines are pregnant and post-partum women and those with chronic health conditions or disabilities.

The guidelines give examples of appropriate activities in their report, but they also point out three key messages for these groups. Namely:

• Adults with chronic conditions still obtain important health benefits from exercise
• If exercise is done according to a person’s abilities, it can still be safe
• Adults with chronic conditions or those who are pregnant should be under the care of a healthcare professional, consulting them as necessary as to the type and amount of activity appropriate for them

In all sections of the U.S. Physical Activity Guidelines, healthcare professionals stress that physical exercise is crucially important for health and attainable for any person, no matter their age or ability.

Why is aerobic exercise so important? 

Cardio, or aerobic exercise, can promote good heart health, boost your energy, and help you control your weight. This type of exercise raises your heart rate and gets your blood pumping throughout your entire body. This boosts circulation of the oxygen and nutrients your body needs to work efficiently.

Federal guidelines recommend 150 minutes to 300 minutes of moderate-intensity exercise each week, 75-150 minutes of vigorous-intensity exercise, or a combination of the two. Here’s why they recommend making this a priority every week.

It helps you control your weight

It’s no secret working up a regular sweat is a great way to burn calories and shed fat. But did you know cardio exercise has also been shown to suppress appetite and curb cravings? The next time you feel tempted to head for the fridge, hit the treadmill instead.

It fights disease

Physical activity is linked with preventing heart disease, high blood pressure, lowering cholesterol, lowering risk of diabetes, combatting depression and other conditions.

It makes you happy

Cardio exercise promotes the production and release of endorphins, the body’s natural painkillers and “feel good” chemicals. As a result, you may find you feel happy, calm and relaxed after a good workout.

It gives you energy

It seems counterintuitive that rigorous cardio exercise would give a person more energy, but it’s true. Developing stronger muscles and elevating your heart rate on a regular basis will boost your overall physical stamina.

Studies have also shown that people who exercise regularly sleep better. There’s an exception to this, however. Don’t exercise too close to bedtime. You may have trouble falling asleep or staying asleep.

It makes you smarter

There’s some science to support the theory that regularly releasing the hormones associated with cardio exercise, plus increasing blood flow, helps your brain grow. In one study, researchers found that people who exercised for one hour per day, three days a week, over the course of six months, increased the size of their brains’ hippocampus — the part of the brain responsible for memory and learning.

A study conducted by the International Journal of Workplace Health Management also found that people who exercised during their workday were 23 percent more productive on those days than on days they didn’t exercise. And get this: 72 percent of the study’s participants did cardio exercise.

What do they mean by muscle-strengthening exercises? 

Along with aerobic exercise, muscle strengthening is a vital part of fitness for all age groups and levels of fitness. Muscle strengthening occurs when a specific muscle is put through a series of repetitions that build and condition that muscle. The ideal number of repetitions is the number right before you are not able to perform the exercise without help. Adults should aim for muscle-strengthening activities on 2 or more days a week. Before you begin any new exercise program, though, consult with your doctor.

You don’t have to restrict muscle strengthening exercises to the gym. Yoga, gardening that involves digging or shoveling, and pushups on your bedroom floor all count. As long as the exercises involve all of your muscle areas at some point, they count. Using resistance bands (standing on a band and doing curls) and your own body weight (pull ups) are both excellent ways to work your muscles.

Older adults should get the same amount of muscle strengthening but with special attention paid to changes in balance and endurance.  Some of the exercises may be completed while seated or holding on to a chair. Those new to strength training should work with their doctor to develop a safe, comprehensive plan that includes aerobic exercise and muscle strengthening.

Muscle strengthening with chronic conditions

Muscle strengthening is also an important part of health for adults with disabilities or chronic conditions.

A study in 2003 found that many symptoms of pain and weakness decreased significantly after exercising two times a week, and another study in 2007 found that those people suffering from arthritis had a higher quality of life if they exercised the recommended 150 minutes a week. Any muscle strengthening exercises can also be completed while seated or holding on to a chair.

Children should also incorporate muscle strengthening activity at least three days a week.  The best way to do this is through their regular play, adding games that use lunges, pull ups, or sit ups. Have them learn these exercises without resistance bands at first. The goal is not to become a bodybuilder but to help build strong, correct muscle groups and support bone density. Don’t skip the stretching and warming up, and remind kids to hydrate throughout the exercise.

Get started with exercise

It is important to note that you need not exercise in hour-long blocks to get the benefits or meet the guidelines. Brief, ten-minute muscle strengthening activities such as push ups at the office or lunges in the elevator help you meet the weekly requirements and are just as effective as a class at the gym. Add daily walks with your dog or significant other. It’s easy to incorporate these activities into your daily routine!

Could exercise change your life? In one simple, precise, and perfectly accurate answer: yes. Here’s why and how you can start exercising in 2019.

Why is it so important to start exercising?

We’ve heard the statistics. Two-thirds of people in the U.S. are considered overweight. We also know our lifestyles have greatly changed in the last several decades to include less physical activity – think of the time you spend commuting, instead of say, walking – and more processed foods.

The good news is, it is entirely within each person’s control to start exercising and change your life. New research shows behavior change isn’t as difficult as you may think. Fitting into those jeans in the back of your closet may be a goal that you achieve in 2019. And, exercise is the easiest way to change your health trajectory today. It needn’t cost hundreds (or even dozens) of dollars to get and stay fit. You don’t need a special trainer or a complicated fitness routine.

Evidence is mounting: if you want to improve the quality of your daily life while increasing your longevity, start moving. Here’s how it can benefit you.

Avoiding premature death

Sweating and increasing your heart rate daily is key to avoiding premature death. In a six-year study of over 246,000 people in Australia, researchers found that those who engaged in both vigorous and moderate activity daily decreased their chance of death by nine to 13%. Lead author Dr. Klaus Gebel from James Cook University’s Centre for Chronic Disease Prevention found the benefit of vigorous exercise crossed all demographics:

“The benefits of vigorous activity applied to men and women of all ages, and were independent of the total amount of time spent being active. The results indicate that whether or not you are obese, and whether or not you have heart disease or diabetes, if you can manage some vigorous activity it could offer significant benefits for longevity.”

Previous recommendations from the World Health Organization have included 150 minutes of moderate exercise and 75 minutes of vigorous exercise, but this new research increases the recommendation for vigorous exercise and suggests that interval training might be a way to work in the new recommended amount of daily sweat.

Helps with chronic conditions

Although the above study recommends an increase in vigorous exercise, not everyone can add more vigorous workouts to their daily routine. Fortunately, for some, moderate exercise is enough to increase the daily quality of life for people who desperately need a boost: cancer patients.

A study out of Kansas State University found that moderate exercise may be just what is needed to improve outcomes during cancer treatment. This same moderate exercise can counteract the negative effects of treatment, including low blood pressure, fatigue, and lost muscle mass. Exercise increases tumor oxygenation which can help improve treatment success for cancer patients, especially for those with difficult-to-treat tumors.

Brad Behnke, associate professor of exercise physiology, points out the potential for moderate exercise’s positive effects on both overall health and improved cancer treatments:

“If we can increase the efficacy of radiation treatment, then the patient’s prognosis is enhanced. An intervention like exercise has almost universally positive side effects versus other treatments that can have deleterious side effects. Exercise is a type of therapy that benefits multiple systems in the body, and may permanently alter the environment within the tumor.”

Moderate exercise also has progressive benefits for the elderly, including increased life expectancy and increased quality of life. This benefit starts in adolescence, as women who began exercising in their teens had a 16% lowered risk of death from cancer and 13% risk from all other types of death.

Other benefits of exercise

Other research shows that exercise can:

• Reverse age-related bone loss in middle-aged men. Moderate exercise helps to improve balance and coordination, which can prevent the falls that lead to injury. This results in fewer incidents of brittle-bone fractures.
• Exercise with a physiotherapist as an add-on to medication results in a positive effect on depression. Study participants who exercised with an eye to reducing their weight and improving their physical fitness found the most benefit.
• Lessen the effects of brain damage due to senility or minor stroke, allowing those who suffer from either to stay active and mobile for longer.
• Improve erectile and sexual function in men; this result was found to cross race and economic status.
• Aerobic exercise lessens the severity of asthma attack symptoms by lessening the inflammatory response that is mounted by the body during an attack.

Exercise can save not only the life of individuals, but can reflect the improved life of an entire neighborhood. A community effort to revitalize a neighborhood in Birmingham, Alabama led to an increase in exercise and improved diet, both due to an increase in green spaces that include walking trails that led to grocery stores that had fresh fruits and vegetables.

How to start exercising

It is clear that exercise can change your life both in quality and quantity. Incorporating exercise into your daily routine does not require totally overhauling the way you live. If you’re planning to diet to lose weight or to get fit, exercise will likely be part of that plan. Working out and staying in shape can prevent pain and help with your weight loss efforts.

Start small

If you’re not currently exercising at all, your first step is simply to take the first step; you’ve just got to start moving. Talk to your doctor about your fitness goals, then start small by incorporating something as simple as a 15-minute daily walk.

Make it fun

Officials at Mayo Clinic report seven critical benefits of daily exercise. These include:

• Weight control
• Prevention of health conditions and disease
• Improvement of mood
• Increased energy
• Improved sleep
• Improved sex drive
• Fun

Fun?! you might be thinking, “If exercise was ‘fun,’ I’d be doing it every day already. One tool to behavior change is finding activities that are actually enjoyable and fun for you. Perhaps you don’t see yourself ever crossing the finish line of a marathon, but remember when you loved to golf? Enjoyed that bowling team? Caught up with friends on long walks?

To make exercise a lifestyle, you simply need to find an activity you like doing, and do it regularly. Set a goal to do something fun at least two or three times per week. Perhaps it is swimming laps, or chasing your grandchildren around the park. Maybe you enjoy yoga, golfing, tennis or even playing Frisbee with the dog. Just because you exercise doesn’t mean you have to strap yourself to an elliptical at the gym. Make exercising fun. If you find joy in an activity it won’t seem like exercise.

Exercise well

If you start with a daily walk, follow recommendations for both vigorous and moderate exercise by participating in interval training.

Walk for two minutes at a moderate pace, then increase the pace for one minute to work up a sweat and get your heart pumping. As your fitness level increases, swap that ratio and go for two minutes of vigorous walking with one minute of moderate rest. The same goes for other activities you do. Incorporate short bursts of higher intensity in your tennis match, swimming, or yoga.

Organize a buddy walk

Improving your own fitness is a great way to change your life, so why not improve the lives of those around you? Invite your kids, your neighbors, or your coworkers for a daily walk in the morning, during lunch, or after dinner. Exercising with others is a great way to build community and to hold everyone in the group accountable.

To find an exercise plan that works for you, it helps to have a buddy hold you accountable. If you have someone walking the neighborhood with you every morning, you’re less likely to pass on a chilly morning or a hot summer evening. You also want to find someone on a level playing field. If this is the first time you’ve worked out in ten years, you don’t want your buddy to be a fitness pro. Why do that to yourself? Find someone at a similar level and start there.

Stay consistent

Small changes add up but only if you stick to a daily schedule. If you follow the rule of not missing more than one day in a row you will build the habit of healthy exercise, and that habit will change your life.

Find your motivation

Once you set a goal and achieve it, give yourself a reward, but don’t reward yourself with food. That’s one of the bad habits you’re trying to break! “I’ve had a rough week. I deserve a pizza. Or a hotdog.” Nope.

You deserve good fuel in the form of a healthy meal and rest or self-care. That’s how you reward yourself. Take your kids bowling or spend the day at the park. Buy a new shirt. Now, that’s a reward.

Create achievable goals

Here’s how to make goals you can actually keep by:

• Being specific: Set a goal and give it detail. For example, “exercise more,” is great, but “exercise three times a week” is stronger. “Exercise for 20 minutes three times a week after I leave work” is best.
• Making attainable goals: Nothing is less motivating than constantly failing at your goal. Set a goal for drinking five glasses of water per day, or eating two pieces of fruit each day. Don’t make your goal, “Lose 20 pounds this month,” or you’ll likely feel miserable when your target is missed.
• Forgiving yourself: Exercise and weight loss is a long-term goal. Short-term weight loss has shown to be destructive and short-lived. Consider losing weight a life-long challenge and you’ll be more forgiving when you have that piece of fried chicken or hit the snooze button instead of going to the gym. Weight loss, like any behavior change, takes daily dedication over a long period of time.

Starting with exercise

Speak with your doctor today for more information about healthy weight loss. Your pain specialist will be able to tell you what your healthy weight is, and how being in this range will likely lessen your pain.

Let’s review. Finding an easy exercise plan to suit your needs means starting slow. You don’t want to take yourself out with an injury before you’ve been able to see and feel real results. Set your goals, find non-food rewards and a good buddy to work with you and you’ll feel better in no time! And keep the pain away. Hit the comments to share why you’re choosing to exercise in 2019 and how you’re going to get started.

Back pain is the second leading cause for visits to the doctor and the most common reason for missed work. Economically, low back pain alone costs the U.S. $100-$200 billion annually. On a personal level, back pain impacts a person’s ability to function in life every day, from small things like cooking dinner to picking up a child. Cost of treatment should not be a deciding factor on whether or not a back pain sufferer finds relief. What if the key to curing your low back pain was as easy as slipping on some shoes? And what if that same cure was free? What about walking? Is walking good for lower back pain? Walking may not cure the most severe forms of chronic back pain, but in many cases, walking is the cheapest, easiest, and most effective way to help heal and prevent back pain.

Is walking good for lower back pain?

Dr. Michal Katz-Leurer from Tel Aviv University’s Stanley Steyer School of Health Professions at the Sackler faculty of medicine and colleague Ilana Shnayderman, a graduate student at the department of physical therapy and a practicing physiotherapist at Maccabi Health Care, found in a recent small-scale study that a program of daily 20-minute aerobic walking that gradually increased to 40 minutes as endurance built was just as effective for low back pain as a twice-weekly muscle-strengthening program typical of physical therapy clinics for back pain.

The walking in the above trial was “aerobic,” meaning that participants were not just strolling along. A slow walk, while not as damaging as high-impact activities such as running, compresses the low back at a steady, constant rate and does not flex the spine.

Faster walking allows more movement and motion in the spine, especially when swinging arms are added. This ups the aerobic ante, too, allowing not only for therapeutic relief of back pain but also cardiovascular benefits.

Why is walking good for lower back pain?

Movement in the back and spine seems to be one of the keys to treatment, and another beneficial type of walking is that of hiking with a loaded backpack over varied terrain. Adding 20 to 25 pounds of weight in a backpack forces the body to remain upright to balance the weight. The uneven terrain helps promote increased movement in the lower body, moving the spine and its attendant muscles.

In addition to promoting movement, which increases blood flow to muscles, and spinal flexibility, walking promotes an overall feeling of well-being.

Aerobic walking releases serotonin and releases endorphins, both “feel-good” chemicals in the brain. Combining this feel-good release of chemicals with work in the large muscles of the torso and legs actually distracts the brain with overwhelming signals. This may result in a decrease in the sensation of pain. This is simply because your brain is too busy processing your large-muscle movement and the surge of serotonin. This is the gate-theory of pain control. Large signals get more attention than small signals, and muscle movement is a larger signal than pain.

How to get started with walking for lower back pain

Talk to your doctor before starting a new exercise program, then lace up your shoes. Here are a few starting guidelines.

Start slowly, then work up

Especially if you have not exercised in a while, it is important to begin slowly. You needn’t plan on hours-long walks. You may start with just ten minutes of walking around the block or on the treadmill. As you gain strength and endurance, add time or intensity, one at a time (not concurrently). So go for longer walks at the same rate or walks of the same distance at a faster pace.

If you can sing when you walk, speed up

The rule of thumb for aerobic walking is if you can sing, you are not going fast enough to realize the most benefit. A good aerobic pace is when you can hold a conversation but not belt out a Broadway tune.

Use good form

Many people with low back pain suffer from lordosis, an overarching of the lumbar curve. This compresses the lumbar vertebrae and causes pain and can eventually cause serious damage. Before you start, take some time to check your posture. Raise your arms above your head (or high as you can if you have shoulder pain) and see what the rest of your body does. If your ribs stick out or your back arch increases, this is good information.

To begin to correct lordosis, lengthen your tailbone down without hunching forward. Lift up tall through the crown of your head. To place your shoulders where they belong, roll them forward, up, then back. Your shoulder blades should be on your back, tailbone should stretching down without tucking the pelvis, ribs should not be splaying forward, and crown of the head should be lengthening up.

Recognize there may be soreness, but don’t ignore pain

You may be sore after your first session. You are exercising muscles and flexing vertebrae that may be stiff from overuse. And, you are likely waking up areas in your body that have had a long slumber, so some soreness is normal and to be expected. Pain, however, is another story. Sharp, stabbing pain, or pain that radiates is a warning sign to back off. Do not ignore your body’s signals, but don’t be scared off by the soreness that comes after a good workout.

Recruit support

Sticking with exercise, especially when it might cause some soreness initially, can be difficult. Make your walks a time to catch up with your kids or visit with friends. Scheduling your walks as social time instead of just a work out can help you get into a routine and stick with it.

While a program of regular exercise can be difficult to get started (and stick with!), it is important to understand that you are not alone in trying to improve your health – literally. More evidence is growing that regular walking groups are good for not only your body but also your mind. Creating a walking group is a great way to improve your health while building supportive, positive relationships in your community.

Start a walking group

The idea of gathering in a group to exercise is not new, but recent research has shown that people who joined walking groups experienced lower blood pressure, resting heart rate, and total cholesterol. Additionally, they had a lower body mass index, a good indicator of physical fitness, and were more likely to stick with regular exercise than those who walked alone.

Researchers from the University of East Anglia used data gathered from over 1,800 study participants in 14 countries. These walkers spent a total of 74,000 hours walking in groups. They included people with health conditions such as Parkinson’s disease, fibromyalgia, obesity, diabetes, and heart disease.

Study leader Sarah Hanson of UEA’s Norwich Medical School pointed out that it isn’t just the activity that makes a walking group such a powerful tool for good health, saying:

“People who walk in groups also tend to have a more positive attitude toward physical activity, a shared experience of wellness, and say they feel less lonely and isolated. Taking regular walks can also be a catalyst for adopting other healthy behaviours. The research evidence suggests people enjoy attending walking groups and appear less likely to drop out than many other forms of activity.”

Get outdoors

The social benefits of walks appear to be amplified when they are taken out in nature instead of in a gym or at a track, even helping to ameliorate depression and stress.

Researchers at the University of Michigan found that outdoor group walking significantly boosted mood and improved walkers’ sense of well-being. Senior author Sara Warber, M.D., associate professor of family medicine at the U-M Medical School and member of the Institute for Healthcare Policy and Innovation, studied nearly 2,000 people participating in walks through the Walking for Health program in England. This program organizes over 70,000 walkers into 3,000 walks annually.

Warber pointed out the high return on investment when joining a walking group, specifically one that meets outdoors, saying:

“Walking is an inexpensive, low risk and accessible form of exercise and it turns out that combined with nature and group settings, it may be a very powerful, under-utilized stress buster. Our findings suggest that something as simple as joining an outdoor walking group may not only improve someone’s daily positive emotions but may also contribute a non-pharmacological approach to serious conditions like depression.”

Celebrate success

Whether it is months in existence, miles walked, or some other goal reached, take some time to celebrate. And, after several walks, take some time to figure out what is working and what needs work in your walking program.

What other tips do you have for getting started with a walking program for lower back pain?

With the warmer weather comes the itch to get outside and play in the dirt, but gardening and yard work can be a challenge when you’ve got a pain condition. However, this doesn’t mean that you can’t enjoy gardening or yard work if you have a pain condition. By taking a few precautions and keeping an eye out for pain-friendly tools and products, you can still have just as much fun as ever even when gardening with pain.

Benefits of gardening for chronic pain patients

Whether you tend to a small backyard vegetable patch or have a cornucopia of flowers flourishing under your watchful eye, gardening can provide numerous benefits for people with chronic pain.

Although gardening postures of bending over or leaning on the knees can lead to or exacerbate pain, simple fixes for these issues abound. With care, gardening can do more than produce beautiful flora or food to eat—it can also heal your body and feed your soul.

1. Gardening offers low-impact exercise

While outside enjoying the sunshine, digging holes and pulling weeds, adults receive enough exercise to stay in shape, according to researchers at Kansas State University.

Thinking of gardening as exercise is especially important for older adults, particularly those with chronic pain, who may avoid more vigorous forms of exercise and consequently not stay active enough. All that handiwork also strengthens the hand muscles, keeping them nimble, note researchers.

2. Nurturing a garden reduces stress and anxiety

Weeding and planting helps people forget their troubles and focus instead on the present moment, which reduces stress and anxiety, according to the Pain Society of Oregon.

Reduced stress can in turn lessen the body’s inflammatory response, which can help to alleviate pain. As a bonus, calm feelings improve quality of life.

3. Garden-fresh produce provides abundant nutrients

Growing your own squash, cucumbers, tomatoes, and other delicious vegetables results in healthy additions for home-cooked cuisine. Produce straight from the garden is often more flavorful than supermarket produce, which has traveled for days to arrive at the store and is often picked before fully ripening.

If you’re trying to include more fruits and vegetables into your diet, growing your own allows you to enjoy all the benefits of gardening, nutritional and beyond.

How to stay safe while gardening with pain 

If you’re ready to jump into the garden, there are just a few tips you should practice to avoid any flare-ups of pain. These tips can help you prevent painful nights so you have more days out in the sun.

1. Practice warm-ups and cool-downs 

Gardening and yard work are an excellent source of exercise. Like any type of exercise, though, it’s important to warm up beforehand and cool down afterwards. A good warm-up can increase your range of motion and ease stress on the joints, which means less pain while you’re enjoying your garden. The American Heart Association also emphasizes the importance of warming up before any type of exercise, stating:

“A good warm-up dilates your blood vessels, ensuring that your muscles are well supplied with oxygen. It also raises your muscles’ temperature for optimal flexibility and efficiency. By slowly raising your heart rate, the warm-up also minimizes stress on your heart.”

Cooling down after exercise allows your body to return to normal slowly, and the slower transition can help you reduce the risk of after-exercise pain.

To warm up or cool down, you can do some stretches (dynamic or moving stretches can be good for you) or a short five to ten minute slow walk.

2. Stay mindful of how you move your body 

You can also reduce pain while gardening or doing yard work by being mindful of how you’re holding or using your body.

Try to keep your body in a comfortable position. If you have to bend over, make sure you’re directly over whatever you’re reaching for. Don’t bend over and then stretch and twist every direction to pull weeds without ever moving your feet.

When you’re mowing, stand up straight. Leaning forward can put extra strain on your back. If you’re raking up leaves or clippings, switch sides with the rake. This will distribute the strain of the repetitive motions, which can seriously help reduce neck, back, or arm pain.

If you have to lift something heavy, use the muscles in your arms and legs instead of your back, and make sure you keep your back straight while lifting and carrying. Alternately, look for a wheeled cart or wagon so you don’t have to carry heavy stuff. Even a tarp dragged over the ground will work for some jobs, like hauling lawn clippings or leaves.

Also, no matter how careful you are about your posture and body position, doing the same action for long enough will start to hurt. Keep an eye on the time (or set a timer), and take a break after a while. Switch from raking to mowing to give your arms a rest, or just leave the rest of the job to finish the next day. Even if this means that you do your gardening and yard work over several days, instead of all at once, it will save you a lot of aches and pains.

3. Find new ways to garden with pain

Consider a non-traditional garden to make things easier to do with a pain condition.

Many pain conditions can cause limited mobility. Even if your pain condition doesn’t limit your mobility, kneeling and bending to tend your traditional, ground-level garden can cause some serious aches and pains. To avoid all the hassle, move away from the ground-level garden and get creative. For instance, hanging baskets can be a real art form for some, and they’re also high enough that you won’t have to do a lot of bending or kneeling to reach them.

A raised garden, such as window boxes on a porch railing or raised beds, can also reduce the need to bend and kneel. You can buy or build kits for raised garden beds, or you can get a ready-made one. This raised garden, for example, is even on wheels, making it very easy to move around. If carrying around a heavy watering can bothers you, look for self-watering planters or boxes, like this elevated, self-watering bed.

Another fun alternative to a ground-level garden is the vertical garden. You can find lots of fun do-it-yourself information online, like this how-to if you’re really handy, or you can buy pre-made, wall-mounted frames for vertical gardens.

4. Use pain-friendly tools to help

There are lots of other products that can make gardening and yard work with a pain condition much easier.

Consider looking for kneeling pads or, better yet, a small stool or seat to use while working in the garden. For instance, this garden kneeler can work either as a kneeling platform with handles to make standing up easier, or, when flipped over, as a small bench.

Look for gloves with padding to make gripping easier. Also, some companies are now making tools like trowels or forks with larger or more ergonomic handles. Certain tools are even designed to lessen the amount of wrist movement necessary or reduce the need to bend or kneel.

Rather than hauling around a heavy watering can or dragging a heavy hose, look for lightweight hoses. Alternatively, if you have a ground-level garden, consider running a drip or soaker hose so all you have to do is turn on the water.

5. Make sure to rest afterwards

If you notice a few minor aches or pains after gardening or doing yard work, be proactive.

Don’t wait a day or two to see if the pain goes away on its own. Treat the pain as soon as it appears to keep it from worsening. Do a few stretches. Then ice the sore spots. Take a medication if necessary. Ease off from further gardening or yard work until the pain has gone away, and when you are up to working outside again, take it easy. If the pain persists for more than three days or is severe, talk to your physician.

6. Ask for help when gardening with pain

Also, remember that it’s okay to ask for help. If you’ve got a friend or family member who’s willing to lend a hand with the more difficult jobs, great. If not, look around for a neighborhood kid or college student who’d like to earn a little pocket money.

You don’t have to hire someone to do all the work for you. If you want, you can have someone else do the jobs that are challenging or unenjoyable for you, which will allow you to save all your energy for whatever you find the most fun.

What tricks or tools do you use when gardening with pain?

We spend over half of our lives split between full-time work (2,000 hours) and eight hours of nightly sleep (2,920). The other 44% of our life may be spent running errands and taking care of our families. But when is there time to take care of ourselves? The good news is that it is easy to fit exercise in at work during those 40 hours, regardless of what you do. And that small amount of time can significantly decrease the back and neck pain you’re experiencing at your office job. Here are 14 ways to get more and better exercise at work.

1. Start with your commute

The average commuter spends nearly 100 hours a year commuting to work. The majority of commuters travel less than ten miles to work.

Easily increase exercise in your workday by walking or biking to work. Not only are you doing something great for your health, but you are also one less frustrated commuter on the road, and one car less pollution in the world.

2. Take phone calls standing up

If most of your day is spent tethered to a phone, use that time as a great way to log some miles on the Fitbit. Wear a path in your office carpet as you stroll while you talk.

3. Take the stairs

Getting more exercise at work may be as simple as taking the stairs instead of the elevator.

4. Take bathroom breaks on another floor

If possible, increase your stair use by utilizing the restroom on a different floor (or all the way down in the lobby). While this may be an unusual way to add exercise, think of it as something else you are doing for your health.

5. Use the printer that is farthest away from you

If your work uses networked printing, choose the printer farthest from your office. Every time you print you get a chance to stand up and move your body.

6. Hold walking meetings

Meetings may be a necessary evil at your workplace, but they don’t have to do harm to your exercise routine.

Walking meetings are excellent especially for one-on-one meetings that are held to generate ideas or discuss options (two things that may not require written notes). Research is beginning to prove the theory that exercise boosts creativity, and walking meetings can help reap that benefit.

7. Do chair yoga

If you must remain seated during the day, or if pain or injury prevents you from too much standing activity, chair yoga is a great way to gradually build strength and endurance. A few simple exercises can get you started. Move on to more advanced, flowing sequences as you gain strength.

8. Use a standing desk

Sitting down is epidemic in U.S. culture, and it is easy to remedy. Standing up on a regular basis (at least ten minutes every hour) is one way to reverse the ill effects of sitting, or you could simply get rid of your chair altogether in favor of a standing desk. While working at a standing desk may be tiring at first, your body will begin to adjust until sitting become the uncomfortable part of the day!

9. Use a treadmill desk

Treadmill desks take standing desks one step further (pun intended!). While they do take some getting used to, treadmill desks allow you to stroll as you work.

Speeds are variable, so it may take some adjusting to find the one that allows you to work without worrying about what your legs are doing.

10. Swap your chair for an exercise ball

If possible, swapping your standard office chair for an exercise ball is a nearly effortless way to add exercise to your day.

Balancing on an exercise ball requires core engagement and proper posture. These two actions help to strengthen your body while you sit. Bouncing lightly keeps your leg muscles active, too, and you can always use the ball for a quick set of pushups or sit-ups if the impulse strikes.

11. Deliver your message personally

Have a quick memo to email to colleagues in the office? Skip the email. Walk to deliver your message instead. While this may take more time than simply typing out what you want to say, walking through the office gives you a chance to stand up and move around.

Figure out the most essential information you need to convey, and deliver your message quickly so as not to disrupt too much (or get sidetracked).

12. Keep free weights handy

Having one or two free weights in your office can help you exercise easily.

Plan on a daily number of repetitions, then check them off as you are able to do them. Complete one set of arm curls when you are on the phone, then do the next set before you head out for lunch.

13. Go for a bike ride… without leaving your office

Researchers at the University of Iowa provided workers with portable pedaling devices and found that everyone who used them lost more weight, missed less work due to sick days, and reported better concentration.

The study noted that design of the devices was crucial, as was the privacy of the exercise itself (i.e., a pedaling device hidden under a desk rather than a very visible office exercise space). Portable pedaling devices are a much more affordable, accessible, and sustainable way to get regular exercise at work than a high-end employee gym. You may even be able to cover the cost with a flexible spending account!

14. Split your lunch break in half

Do you normally take an entire hour for lunch, running errands while eating on the go or eating mindlessly while surfing the internet on your phone? Try something new. Start your lunch break by drinking a big glass of water then heading out for a brisk walk (rain or shine). Finish your break in good conversation with your coworkers as you sit down and eat lunch.

Turn off your phone, save the errands for later, and really pay attention to your food and your company. Fitness is just as much about the mental and emotional components of health as the physical. This routine at least two or three times a week can boost energy, improve physical fitness, and help you to focus more as you move through your day.

Does it work? 

Recognizing that many workers are struggling to meet the demands of their jobs and families and still take care of themselves, many companies have begun instituting workplace wellness programs. These can be anything from gym facilities in the workplace to group runs and walks and long-term paid maternity and paternity leave.

While some workplace wellness programs have struggled to take hold, there is increasing evidence that including exercise in workers’ daily lives is the key to happy, healthy employees.

What the research says about workplace wellness programs 

A case study published in the Journal of Occupational and Environmental Medicine, the official publication of the American College of Occupational and Environmental Medicine (ACOEM), found that one company’s quest to improve employee mental and physical wellness resulted in decreased healthcare costs and increased productivity.

The company, which is not named in the study, implemented various workplace wellness programs over five years as they moved to a consumer-driven health plan in accordance with the Affordable Care Act. Wellness offerings included on-site workout facilities and programs for smoking cessation and weight loss.

The 2,000 employees included in the data showed a significant increase in wellbeing over the five years, with an increase on the wellbeing index of over 13%. Significant decreases were found in important health measures also, including:

• Healthcare costs: Down 5.2%
• Obesity rates: Down 4.8%
• Smoking rates: Down 9.7%

In addition, productivity increased and worker absenteeism dropped.

How much do these programs cost? 

While the full implementation of the Affordable Care Act may have resulted in increased costs for both employers and employees, including a workplace wellness program for the company in the study actually reduced the overall costs. Aaron Wells, PhD, of Healthways, Inc., in Franklin, Tennessee and the author of the study pointed out that spending the extra money on these programs benefits everyone, saying:

“Transitioning to a CDHP combined with a robust well-being improvement strategy is an effective means for both employer and employees to benefit. Both entities save money and are more productive as a result.”

How to make a workplace wellness program stick 

All of the positive workplace wellness programs in the world won’t help if employees do not utilize them.

Employers are trying to find ways to help encourage employees to take advantage of wellness programs, and one study published in International Journal of Workplace Health Management may have found a way to do that: implement a health code of conduct.

Health code of conduct

This small-scale study surveyed 157 people regarding their attitudes towards a workplace health code of conduct. Essentially, this health code of conduct would be signed upon hiring. Lead author and doctoral candidate Rebecca Robbins described the health code, saying,

“[It is] a contract that employees sign at the start of employment to opt into a work culture that promotes and rewards employee health and wellness through monetary rewards, such as prescription discounts and reduced co-pays, and through recognition programs.”

Co-author Brian Wansink, director of the Cornell Food and Brand Lab and author of Slim by Design: Mindless Eating Solutions for Everyday Life notes:

“Rewarding employees for complying with health initiatives can be as easy as lowering co-pays, offering prescription discounts, vacation days, and vaccinations. Offering recognition is also a great way to show employees that their health and wellbeing are valued by the company.”

Start at the beginning 

Another study conducted by the U.S Department of Labor found that the most effective workplace wellness programs started at the hiring date to tailor their programs to the employees. Eighty percent of the companies in this study screened employees prior to or just after hiring and then selected workplace wellness programs targeting specific health issues.

Companies then offered two types of preventive interventions:

• Primary prevention: This type of program focuses on lifestyle changes to promote wellness among employees with risk factors for conditions such as diabetes
• Secondary prevention: Secondary prevention helps employees improve disease management for a condition they already have

Workplace wellness programs in this study varied widely, with most employers offering smoking cessation; weight loss or weight management; targeted education and activities for diabetes, heart disease, and mental health; and other interventions like onsite vaccinations and healthy food options at the company cafeteria.

This study found that those who participated in the workplace wellness programs offered by their employers improved their health dramatically, but there is one issue: few employees in the study took advantage of the programs offered. Just 46% of new hires opted in to a screening process for the wellness programs, and of those, less than 20% chose to participate.

How can these programs help in your efforts 

Lack of participation in workplace wellness programs has been an ongoing problem since their beginning, and can affect how your own exercise efforts go.

A Gallup-Healthways poll found that the disconnect may be between the employees and the program designers. In the U.S., 85% of employers have workplace wellness programs in place, yet less than 25% of employees actively and regularly participate in them.

The poll suggests that the missing link may be employee managers, those people with direct, daily contact with and influence on workers. Employee-manager relations plays a strong role in employee wellbeing.

Another Gallup poll asked whether or not employees felt that their manager cared about their wellbeing. Those who answered positively had fewer sick days, were more productive, and changed jobs less frequently than those who did not feel cared for by their direct supervisors.

The end result is that workplace wellness programs are an affordable and effective way to increase employee health and wellbeing, but only if they are implemented effectively and utilized by employees.

How do you get in more exercise at work? Doing so is the first step in reducing aches and pains from a desk job. 

Exercise is an effective way for pain patients to manage the symptoms of many conditions, including fibromyalgia, back pain, and arthritis. Depending on the condition you have, though, exercise will affect you differently, and you may want to approach activity in a different way. Here’s how to avoid injuries if you’re exercising with chronic pain.

What’s so important about exercise? 

Most pain patients, just as with the general population, will benefit from a mixture of cardiovascular activity, strength, and flexibility training. However, specific exercises can be added to address specific conditions.

For example, pain patients experiencing discomfort in specific areas of the body, the back or shoulder, for example, may need to strengthen correlating muscles and perhaps stretch others. Meanwhile, patients with more widespread pain that’s symptomatic of altered nervous system functioning, like fibromyalgia, may find it helpful to adopt a more generic form of activity, such as bicycling.

The nature of being a pain patient is that pain may make it difficult to exercise. However, not exercising often worsens pain. We’ll talk about the best ways for exercising with chronic pain conditions like arthritis, fibromyalgia, and back pain, as well as how to prevent and treat sports injuries.

Exercising safely with arthritis

Exercising with chronic pain is particularly difficult for people with arthritis. The nature of this condition results in reduced mobility. However, not moving at all may worsen pain and can further diminish mobility, according to the American Academy of Orthopaedic Surgeons (AAOS).

Exercise promotes blood flow to the affected area, which delivers vital nutrients and helps to keep the joint as healthy as possible. Activity also strengthens the muscles surrounding joints. As the muscles strengthen, they support more of the body’s weight, leaving less of it for the bones to support. This re-distribution protects damaged cartilage, which can decrease pain.

For those with advanced arthritis, limited mobility can bring challenges. It’s a good idea to precede exercising with a visit to the doctor or a physical therapist. They can design an appropriate fitness program for you. Good exercises include those that:

• Require the entire range of motion
• Support flexibility and reduce stiffness
• Build strength

Good options might be swimming, yoga, or bicycling. Start slowly and then work your way up as your strength and mobility increase. While some amount of soreness is normal the day after exercising, significant pain is an indication that you’ve gone too far, according to AAOS.

Best exercises for fibromyalgia

Fibromyalgia results in widespread pain and fatigue, both of which can be impediments to exercising. However, exercise is one of best ways to treat pain for fibromyalgia patients, according to WebMD.

If you can’t get out of bed, start there. Fibromyalgia patient and founder of the National Fibromyalgia Association Lynne Matallana was essentially bedridden after her diagnosis. Her doctor suggested exercise, so she began with 30-minute stretching sessions while lying down, followed by a rest period, she tells WebMD.

Eventually, the stretching sessions turned into walks to the mailbox, and then she turned to the treadmill. Start with whatever type of physical activity you can do, and then evolve from there. Although exercise is generally fine for fibromyalgia pain patients, it’s still a good idea to check with your doctor before beginning any type of exercise.

Good options include walking, yoga, and strength training. Water activities in particular—especially in heated water—benefit people with fibromyalgia because the warm water relaxes muscles and can ease pain, according to Prevention magazine.

Keep in mind that it could be more effective and healing to exercise in short bursts of activity rather than engage in longer workouts. A 30-minute walk could be broken up in 10-minute increments, spread throughout the day.

Stretching is also beneficial for fibromyalgia pain patients, but try stretching after some light physical activity when the body is warm, recommends Prevention. Stretching cold muscles could lead to injury.

Exercising with back pain

Back pain is increasingly common, affecting up to 50% of working adults, according to the American Chiropractic Association. Back pain frequently develops from sitting too much, poor posture, or injury.

Alleviating back pain requires a mixed approach of strength building, flexibility, and cardiovascular exercises. If you’re overweight, losing those extra pounds through running, biking, or hitting the elliptical will reduce the amount of weight supported by the spine and skeletal system, which could help to alleviate pain. Be sure to talk with your doctor before starting an exercise routine.

Although many people initially think of stretching the back when pain strikes, it’s important to strengthen the low back muscles and those in the abdomen, which help to support the back. Core and abdominal strength-building exercises such as planks, which resemble the top of a pushup, are good to hold for as long as you can, but preferably from one to three minutes.

Another good back strengthener is called a superman, which resembles the yoga pose shalabasana. The goal is to lie on the stomach and, using the back muscles, lift the legs, chest, and arms off the floor with the abdomen remaining on the ground.

Modifications include leaving the legs on the ground and lifting the chest, or leaving the chest on the ground and lifting the legs. You might clasp the hands behind the back and lift you chest and legs, or for a more advanced option, extend your arms in front of you while lifting the legs, chest, and arms off the ground.

Back stretches to improve flexibility

Gentle stretches that can be done include the bottom to heels stretch, which resembles child’s pose in yoga, recommends the UK’s National Health Service. Kneeling on all fours with hands under shoulders and knees under hips, slide your bottom back toward the heels until it rests on them, allowing the arms to stretch in front of you.

To work on flexibility, try a bridge. Start out by laying on the back, knees bent and feet on the floor close to the buttocks, recommends the Mayo Clinic. Press the arms into the ground and then lift the hips off the ground by pressing into the feet, gently arching the back. Stay for a few breaths before lowering and repeating.

The goal for back pain patients who exercise is to strengthen and gently lengthen the muscles and connective tissue, so it supports the body.

How to prevent injuries

Playing sports and exercising carries with it innumerable health benefits, but also the risk of sports injuries. Most athletes have sustained an injury at one time or another, with severity ranging from minor sprains to more serious tears or broken bones.

Fortunately, many minor sports injuries do not require professional medical attention and can be cared for at home. The length of recuperation varies depending on the injury and a person’s medical history. For example, a recurring injury may take longer to heal.

With minor injuries, a person may be able to return to normal activity within a few days. If pain persists or worsens, or extreme swelling is present, visit a doctor for professional medical advice.

Prevention is the best treatment

The best treatment of sports injuries is preventing them in the first place. Damage can result from overuse or an accident, such as landing on a twisted ankle or jerking the knee in an unnatural way.

People of all ages are at risk of injury. For example, a study from the Radiological Society of North America found that young baseball pitchers had a higher risk of an overuse injury that increased the likelihood of further problems, including torn rotator cuffs.

Researchers studied 2,372 pitchers who ranged in ages from 15 to 25. Those most at risk for the shoulder injury threw more than 100 pitches each week. Study author Johannes Roedl says:

“More and more kids are entering sports earlier in life and are overtraining… It is important to limit stress to the growing bones to allow them to develop normally.”

Warm up, especially if you’re exercising with chronic pain

Taking care to ramp up physical activity and abstain from excess is important for preventing overuse injuries. Warm up before each exercise session and take care to cool down afterward, recommends Harvard Health Publications.

Also, take care to ramp up the rigor of an exercise program. If you’re out of shape or haven’t exercised for some time, ease into fitness instead of pushing your body to its maximum limit right away. Even people already in good shape will want to alternate rigorous workouts with more leisurely ones to avoid overtaxing the body.

Using proper form is also essential, particularly when lifting weights or using the body weight to work out, with lunges, for example. Using good equipment is key, with properly fitting and supportive shoes along with any knee or wrist braces as needed.

Overusing muscles is a leading cause of sports injuries. Play it safe and listen to your body.

If you do feel pain, even if it’s just a twinge, recognizing the pain early and easing off the affected muscle or limb can decrease the odds of that area sustaining a full-blown injury.

Common types of sports injuries

The most common types of sports injuries include:

• Sprains: Sprains involve damage to ligaments, which are the tissues that connect bones to each other. Sprains range in severity from first degree, marked by stretched ligaments, to third degree, which involve torn ligaments.
• Strains: Strains are similar to sprains, but affect muscles or tendons instead of ligaments. They also range from first to third degree.
• Tendonitis: Often caused by overuse, tendonitis is marked by inflammation of a tendon.
• Bursitis: A collection of small sacs known as bursa surround joints, muscles, and bones to absorb shock and offer protection. Bursitis is when these sacs become inflamed, usually from repetitive motions.

Treating sports injuries

If the worst happens and you sustain an injury while exercising with chronic pain, remember the acronym RICE—rest, ice, compression, and elevation. This method works for most minor sports injuries and supports the body as it works to repair itself.

Rest is essential for allowing the body to regenerate damaged tissue. With most sports injuries, your mobility will be limited anyway, so listen to your body instead of trying to push yourself.

If your specific injury allows, you may be able to continue exercising. For example, if you’ve injured an arm, you could still go for a hike or run, according to Harvard Health Publications. Above all, however, make sure to avoid engaging in activity that aggravates the injury.

Ice will help to limit swelling and reduce pain. Avoid placing ice directly on the skin. Instead, wrap an ice pack in a towel, applying it to the injured area as soon as possible. For the first day, ice the area for ten to 15 minutes every hour for four hours. For the next two to three days, apply ice four times each day, again for ten to 15 minutes each time.

Try to avoid using heat until the injury begins to heal. Heat could exacerbate swelling and delay the process of healing. Once the injury passes the acute phase, perhaps after the first week, it’s usually fine to use heat, such as taking a bath or applying a heating pad.

Compression refers to elastic bandages wrapped snugly without being too tight. Compression gives the area support and promotes healing.

Elevation helps any fluid that accumulates around the injured area from swelling to drain. You might place an arm or a leg on a pillow, allowing it to rest slightly above the rest of the body.

Be cautious after an injury

After the acute phase of the sports injury passes and you feel well enough to return to activity, make sure to do so slowly. You may want to begin with gentle stretching and strengthening exercises. The area will likely have lost some strength while recuperating, so it’s important to work both strength and flexibility. Harvard Health Publications recommends using heat and ice during rehabilitation, as well.

During rehabilitation, use a heating pad to warm the injured area before stretching. Then, apply ice afterward to reduce any swelling.

If pain lingers or worsens, be sure to seek professional medical advice. For severe injuries marked by intense pain, substantial swelling, or discoloration, seek medical advice promptly. Seeking a doctor’s care early on can help to reduce healing time and the risk of long-term damage.

Some people may also find it helpful to visit a physical therapist to plan a rehabilitation program, depending on the type and severity of the injury sustained.

What tips do you have for recuperating from sports injuries or exercising with chronic pain? If you need help managing your chronic pain, contact one of our doctors today!

By now we all know that exercise is great for the body. After all, it increases strength, stamina, and longevity; reduces obesity; and reduces the risk of mortality from disease like diabetes and heart disease. It’s also one of the most important treatment aspects for chronic pain patients. New findings are going deeper than that, connecting the mind with the body and elaborating on the benefits of exercise and the brain. For example, can exercise make you smarter?

What do we know about exercise and the brain? 

For a long time, the link between exercise and the brain has been explored, but only on a small scale. It is well-documented that the brain releases a protein called brain-derived neurotrophic factor (BDNF). This works to calm and relax you after exercise. Additionally, the longer you exercise and the higher the level of intensity, the more likely that endorphins, or feel-good hormones, will be released. These also produce a feeling of well-being.

What other benefits are there for exercise and the brain?

1. Improves memory and overall brain function

Aerobic exercise like running, dancing, bike riding, fast walking, and swimming appear to increase connections in the temporal lobe, the area of the brain that decreases reaction times and promotes vocabulary acquisition.

Other neuroprotective benefits of exercise on the brain include:

• Better memory storage (also related to an increase in the size of the temporal lobe)
• Release of endorphins in the pituitary gland
• Increased level of brain-derived neurotropic factor (maintains and creates adult nerve cells)

Kids who exercise regularly also get a better night’s sleep, which is closely correlated with better performance in school.

2. Boosts brain function

The University of British Columbia found that sweaty, heart-pumping cardiovascular exercise appeared to increase the size of the hippocampus, the part of the brain associated with learning and memory. This result was not found through toning and balance exercises alone.

The benefits of cardiovascular exercise on the brain include decreasing inflammation, fighting insulin resistance, and promoting the release of growth factors in the brain. These growth factors help to build more blood vessels and keep existing brain cells strong and healthy.

Dr. Scott McGinnis, a neurologist at Brigham and Women’s Hospital and an instructor in neurology at Harvard Medical School, pointed out that this can occur at any age:

“Even more exciting is the finding that engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions.”

3. Keeps the brain young

Didn’t exercise enough in your youth? No matter. A research article in the open access journal PLOS Biology has found that long-term aerobic activity started in middle age can help protect your brain from age-related deterioration. The efforts of exercise and the brain health last a lifetime.

Gareth Howell, Ileana Soto and their colleagues at The Jackson Laboratory in Bar Harbor, Maine gave mice a running wheel at 12 months of age (the equivalent of middle age) and then examined their brains at 18 months. Eighteen months in mice is an equivalent human age of about 60. And, this is when Alzheimer’s and other dementia conditions begin to appear.

Each mouse ran approximately two miles a night, and the changes were profound. Older mice spontaneously acted in the way that younger mice would. It seems that regular, long-term aerobic exercise increases the strength of the blood-brain barrier. Age-related deficits in this barrier have been identified as key causes of dementia. Aerobic exercise appears to strengthen this barrier and keep the brain’s structures young and healthy.

Dr. Howell, one of the study’s authors, elaborated on the benefits of exercise on the brain, even for those who are unable to exercise, noting:

“In this day and age, with so many distractions and conveniences, it is easy to fall into a lifestyle that does not include enough exercise. With an aging population, I hope our study helps in encouraging a healthy lifestyle that includes exercise. For those that are unfortunately unable to exercise, our study provides insight into a possible mechanism by which exercise may benefit the aging brain and may one day lead to improved treatments for age-related cognitive decline, Alzheimer’s disease and other neurodegenerative disorders.”

4. Prevents mental disorders

A study conducted by researchers from Faculty of Sciences for Physical Activity (INEF) and Sport at Universidad Politécnica de Madrid (UPM) in collaboration with the European University (UEM) found that adults in Spain who regularly participated in physical activity had better mental health than those who did not.

The study looked at people aged 15 to 74, using version two of the Global Physical Activity Questionnaire. This assesses frequency, intensity, and duration of participants’ physical activity. The General Health Questionnaire was then used to evaluate mental health. These two tools in combination were able to ascertain mental disorders and psychological morbidity.

Researchers found that the risk of mental health disorders was reduced by between 54 and 56% among those participants who were deemed “sufficiently active.” The study authors believe that although exactly how this connection is made is still unclear, the connection itself is clear enough to affect recommendations for treatment of mental health disorders.

5. Makes your brain more agile 

Researchers in Finland, a country with one of the best school systems in the world, have begun to examine the connection between physical activity, academic achievement, and the way these two are linked. The project is called Active, Fit, and Smart (AFIS), and its goal is to:

“…explore how physical activity and fitness are linked to academic achievement, cognitive functions, brain properties and executive functions at different ages, both in children and adults.”

Tuija Tammelin heads the project through Finland’s research program The Future of Learning Knowledge and Skills. There are three subprojects in this study. The first subproject looks at how physical fitness affects learning, cognition, and academic achievement at all stages of a person’s life. It will be longer in scope, using cohort studies to examine the connections, either positive or negative.

The second subproject will look at how the structural integrity and function of the brain is affected by either lifelong physical activity or inactivity. The final project will use animal models for a physical examination of the brain. This will look at both intrinsic (already existing) and acquired levels of fitness to see what the physical structures are.

Researchers hope that examining large data sets on multiple levels in an interdisciplinary manner will yield conclusive information on physical activity’s effect on memory, attention, information processing, and problem solving. Nineteen teams will look at 11 different projects between 2014 and 2017. These projects should provide baseline data on how physical activity affects the brain. Educators, researchers, parents, and anyone else who works with learners of any age should benefit from these research findings.

How to get started with exercise

The best news regarding the benefits of exercise on the brain is that it is never too late to start. The majority of research points to aerobic exercise as the best way to exercise for the brain. In other words, while yoga and other meditative types of exercise can boost mindfulness and keep you calm, it may not be the best way to improve brain health. Mix in some cardiovascular workouts to increase brain strength.

A few good guidelines for finding exercises that benefit the brain include:

• Aim to get sweaty with an elevated heart rate during your workout, no matter what you choose.
• Exercise for at least 30 minutes daily.
• Timing is everything. If you exercise before work you may feel more relaxed and better able to handle the stresses of the day.
• If you find yourself getting bored with repetitive workouts like running or biking, try some circuit training at the gym. This moves you quickly through weight-bearing exercises that get you sweaty but don’t give you time to lose interest.
• Never underestimate the power of jumping jacks. If you find yourself feeling fuzzy-brained or mentally exhausted, stand up and do enough jumping jacks to get your heart moving. You may find this brief aerobic exercise offers enough of a mental and physical boost to get you through the day. This can be especially helpful between 2 and 4 pm, when most people experience a dip in energy.

The benefits of exercise on the brain are clear. Do you exercise your body to help your brain?