Beat Aches & Pains with These Outdoor Activity Tips
Remembering to stretch muscles before running is one way to avoid pain later on.
When beautiful, sunny weather replaces the gray skies of winter, many take advantage by getting outside and participating in a variety of activities such as gardening, golfing and hiking. But after the fun is over, aches and pains can kick in which can considerably decrease your sunny, outdoor activities.
The best cure for aches and pains may be prevention. The following tips will help you best enjoy some pain-free physical activity in your life:
Choose good shoes
Wear shoes with proper arch support, a firm heel, and thick flexible soles that will cushion your feet and absorb shock uch as running, walking, or cross training shoes, or light hiking boots.
Make sure your shoes fit properly. When walking or hiking, avoid all styles that limit your foot's ability to move freely and naturally.
Before you buy a new pair, be sure to walk in them in the store.
Make physical activity a daily priority
If you are active on a regular basis, there's much less of a chance that you will suffer from the aches and pains commonly felt by those who are only able to fit in that long run on the weekends.
Use a topical pain reliever regularly. After a long, hard day, rubbing a product such as Absorbine Jr. liquid into your aching muscles will lessen the pain felt the next morning. Botanical extracts like calendula, Echinacea, wormwood and menthol all work together to soothe even the sorest spots on the body.
Warm up
Always warm up the muscles you'll be exercising before beginning any physical activity. Spend at least 10 minutes stretching muscles in your shoulders, back, upper legs and wrists. When you have finished with your exercise, incorporate a cool-down period and stretch muscles out after your activity is over.
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Side Reach Reach one arm over your head and to the side. Keep your hips steady and your shoulders straight to the side. Hold for 10 seconds and repeat on the other side. Wall Push Lean your hands on a wall with your feet about 3 to 4 feet away from the wall. Bend one knee and point it toward the wall. Keep your back leg straight with your foot flat and your toes pointed straight ahead. Hold for 10 seconds and repeat with the other leg. |
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Knee Pull Lean your back against a wall. Keep your head, hips, and feet in a straight line. Pull one knee to your chest, hold for 10 seconds, then repeat with the other leg. Leg Curl Pull your right foot to your buttocks with your right hand. Stand straight and keep your knee pointing straight to the ground. Hold for 10 seconds and repeat with your left foot and hand. |
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Hamstring Sit on a sturdy bench or hard surface so that your left leg is stretched out on the bench with your toes pointing up. Keep your right foot flat on the floor. Straighten your back, and if you feel a stretch in the back of your thigh, hold for 10 seconds and repeat with your right leg. If you do not yet feel a stretch, lean forward from your hips until you do feel a stretch. |
Make use of proper equipment
All equipment used when doing any activity should fit correctly and be the right size for your skill level, age and physical strength.
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