Managing Pain While Enjoying Outdoor Activities This Summer

Summer is here, and with it comes the urge to get outside, explore, and enjoy everything from hiking and swimming to backyard barbecues and beach outings. But for those dealing with chronic pain, past injuries, or conditions like arthritis or fibromyalgia, the excitement of summer can come with a side of anxiety: How do you manage your pain while still participating in the activities you love?

The good news is that with some planning, awareness, and healthy habits, it’s possible to enjoy the outdoors while managing pain. Here’s how to make the most of summer while staying comfortable, safe, and active.

Managing Pain During Outdoor Summer Activities

Understand Your Pain Triggers

Before heading outside, it’s important to recognize your personal pain triggers. Is your pain worsened by heat or humidity? Do specific movements or prolonged activity cause flare-ups? Do you tend to feel stiff in the mornings or after sitting for long periods?

Keeping a pain journal can help you identify patterns. Note the activity, duration, weather conditions, and how you felt before, during, and after. Over time, this can guide you to better decisions—like choosing to walk in the morning when it’s cooler or taking more frequent breaks during an activity.

Choose Low-Impact Outdoor Activities

You don’t have to run marathons to enjoy summer. There are plenty of low-impact outdoor activities that are gentle on the joints and muscles but still provide mental and physical health benefits:

• Walking: A brisk walk in a shaded park or on a beach can do wonders for circulation, joint mobility, and mood.

• Swimming and Water Aerobics: The buoyancy of water supports your body and reduces stress on joints, making these excellent options for pain management.

• Cycling: Whether on a stationary bike or on a scenic trail, cycling is easier on the knees and hips than jogging or running.

• Yoga or Tai Chi in the Park: These practices improve flexibility, strength, and mindfulness—all of which help manage chronic pain.

• Gardening: If done with proper body mechanics and tools, gardening can be therapeutic and satisfying.

The key is to listen to your body. Stop when something hurts, not when you’re exhausted.

Warm Up and Cool Down

Just like athletes prepare their bodies before and after physical activity, so should you—especially if you’re managing pain. Before engaging in any outdoor activity:

• Warm up: Spend 5–10 minutes doing light movements or stretches to increase blood flow to muscles and reduce stiffness.

• Cool down: Stretch again post-activity to help prevent soreness and promote flexibility.

A gentle routine before and after exercise can make a big difference in how you feel later in the day.

Stay Hydrated and Protected

Dehydration can make joint pain and muscle cramps worse, especially in hot weather. Make it a habit to carry water with you, especially if you’re sweating during physical activity.

Other tips:

• Wear sunscreen to prevent sunburn, which can cause systemic inflammation and increase your pain levels.

• Use protective gear like supportive shoes, braces, or orthotics if needed.

• Dress for the weather: Lightweight, breathable fabrics help regulate body temperature and minimize overheating.

Use Pain Management Tools Wisely

Outdoor pain management doesn’t always require heavy-duty medications. Here are a few strategies and tools you can incorporate into your summer plans:

• Topical creams: Menthol or capsaicin-based creams can provide localized relief.

• TENS units: Transcutaneous electrical nerve stimulation can offer non-invasive pain relief and is small enough to carry around.

• Cold packs: For inflammation or post-activity soreness, ice can reduce swelling and numb pain.

• Over-the-counter medications: Use NSAIDs (like ibuprofen) responsibly and as directed if needed before or after activity.

• CBD products: Some people find relief using CBD creams or oils, though results vary and you should consult with a healthcare provider before use.

Practice Pacing

One of the biggest pitfalls for people with chronic pain is overdoing it when they feel good. You may feel great in the morning, start gardening or walking, and suddenly it’s three hours later and you’re in pain.

To avoid this:

• Break activities into chunks.

• Set timers to remind yourself to rest.

• Alternate high- and low-effort tasks.

• Use seating, mobility aids, or shady spots when necessary.

Remember, moderation helps you enjoy more without paying for it later.

Maintain a Healthy Anti-Inflammatory Diet

Summer offers an abundance of fresh fruits and vegetables—take advantage of it! Eating an anti-inflammatory diet can help manage chronic pain from the inside out.

Incorporate foods like:

• Leafy greens (spinach, kale)

• Berries (blueberries, strawberries)

• Omega-3-rich fish (salmon, mackerel)

• Nuts and seeds (walnuts, flaxseed)

• Whole grains (quinoa, brown rice)

• Olive oil and turmeric for cooking

Limit foods that increase inflammation, such as processed meats, refined sugars, and deep-fried foods.

Embrace Mindfulness and Mental Health

Pain is not only physical—it’s also emotional. Anxiety, depression, and stress can amplify the perception of pain. Spending time in nature is an excellent way to promote mental wellness, but you can deepen the benefits by practicing:

• Mindful walking: Pay attention to your surroundings, your breath, and the sensations in your body without judgment.

• Deep breathing or meditation: Even five minutes of focused breathing can help reset your nervous system.

• Gratitude journaling: Reflecting on what you’re able to do (instead of what you can’t) fosters a more positive outlook and helps reduce emotional pain.

Know When to Say No

Sometimes, the best way to care for yourself is to bow out of certain plans. You don’t have to attend every outing, hike, or beach day if your body needs rest. It’s okay to say no or to propose alternative plans that are more accessible for you—like a picnic in the shade instead of a strenuous trail hike.

Being honest with friends and family helps them understand your limits and support you in ways that keep you involved.

Work With a Healthcare Team

If you’re struggling to manage pain on your own, reach out to a healthcare provider. A physical therapist, occupational therapist, or pain specialist can help tailor a summer activity plan that suits your needs.

They can also:

• Recommend adaptive devices or supportive gear

• Help you strengthen weak areas to prevent further pain

• Teach better movement mechanics

• Adjust medications if needed

Don’t wait until the pain becomes overwhelming to ask for help.

Enjoy Summer, Your Way

Living with pain doesn’t mean you have to miss out on the joys of summer. It means learning to work with your body instead of against it. Whether it’s a morning walk by the lake, a light swim, or just time in the garden with your hands in the soil, there are countless ways to enjoy the season safely and meaningfully.

By understanding your triggers, choosing the right activities, pacing yourself, and making use of modern tools and healthy habits, you can savor the sunshine and create lasting summer memories—on your own terms.

If you’d like a downloadable checklist for summer pain management or help creating a personalized activity plan, feel free to reach out to the team at Southern Pain and Neurological.