As the sun shines brighter and days grow longer, summer invites us to enjoy more time outdoors—from beach days and family barbecues to long walks and weekend hikes. But for those living with chronic pain, this season can bring mixed emotions. The desire to be active and social often collides with the physical limitations that come with discomfort and stiffness. The good news? There are ways to manage chronic pain effectively and stay active this summer without overdoing it.
In this blog, we’ll break down practical, research-backed strategies for navigating chronic pain during the summer months, so you can feel more in control and make the most of the season.
1. Understanding Chronic Pain and Its Summer Challenges
Chronic pain is persistent discomfort that lasts for more than three months and doesn’t always go away with rest or traditional treatments. It can stem from conditions like arthritis, fibromyalgia, old injuries, or nerve dysfunction. During summer, changes in temperature, increased humidity, and higher activity levels can all trigger or worsen chronic pain symptoms.
Heat and humidity can increase inflammation in joints and muscles, while a sudden spike in activity—like gardening for hours or joining in on a last-minute pickleball game—can lead to setbacks. The key is to recognize your limits and adjust your approach to movement and self-care accordingly.
2. Move Smart: Exercise Tips for Chronic Pain in Summer
Exercise is one of the most effective tools for managing chronic pain, and summer offers great opportunities for movement. But the type, timing, and intensity of activity matter. Here’s how to move smart:
- Choose low-impact activities like swimming, walking, or cycling, which place less stress on joints.
- Exercise during cooler times of day – morning or early evening is ideal.
- Warm up and cool down thoroughly to protect your muscles and joints.
- Incorporate stretching and balance exercises like yoga or tai chi to improve flexibility and reduce stiffness.
By being intentional with your movement, you can boost energy and mobility while keeping chronic pain at bay.
3. Stay Hydrated and Eat Anti-Inflammatory Foods to Support Chronic Pain Relief
Your body needs proper fuel to function, especially when managing chronic pain. Dehydration can lead to muscle cramps and increase sensitivity to pain, so make sure you drink plenty of water throughout the day—especially in the heat.
Nourish your body with anti-inflammatory foods that can help reduce chronic pain symptoms:
- Leafy greens like spinach and kale
- Berries, cherries, and oranges
- Fatty fish such as salmon and mackerel
- Nuts, seeds, and olive oil
Avoid ultra-processed foods, sugary snacks, and excessive caffeine, which may exacerbate inflammation.
4. Use Summer Tools and Resources to Help Manage Chronic Pain
There are several tools you can incorporate into your summer routine to make managing chronic pain easier:
- Cooling towels or wraps to lower body temperature on hot days.
- Supportive footwear to reduce strain during long walks.
- Braces or compression sleeves for joint support.
- Foam rollers or massage balls to release tension in sore muscles.
Consider setting reminders to move, hydrate, or apply ice/heat throughout the day to stay on top of your wellness.
5. Don’t Go It Alone: Partner with a Physical Therapist for Chronic Pain Management
Chronic pain isn’t something you have to endure on your own. Working with a physical therapist can be a game-changer in your journey to relief. A PT can help you:
- Identify the root cause of your pain
- Learn proper body mechanics
- Strengthen weak areas to prevent injury
- Build a safe and personalized summer activity plan
At BodyWorks Physical Therapy, we specialize in helping people just like you get back to the things they love—without relying on pills or invasive treatments. Whether you’re dealing with knee discomfort, back stiffness, or nagging shoulder tension, our team is here to support you every step of the way.
Ready to Take Control of Your Chronic Pain This Summer?
You don’t have to choose between being active and being in discomfort. With the right plan and support, you can enjoy the sunshine, stay mobile, and reduce chronic pain naturally.
If you’re ready to explore a better way forward, we invite you to book a Free Discovery Visit at BodyWorks Physical Therapy. This no-obligation session is a chance to talk with an expert, share your goals, and see if our approach is the right fit for you.
Call 952-929-7000 or click here to schedule your Free Discovery Visit today and take the first step toward a stronger, more confident summer!
More Free Resources:
Read our blog – Knee Pain Relief Strategies for Active Days Under the Summer Sun – Body Works Physical Therapy
See what others are saying – Google Reviews
Learn more about Keith Sullivan – Chronic Pain Edina, Minnesota – Chronic Pain Expert Edina, Minnesota, Keith Sullivan
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