These warm days have been lovely, but it can be tempting to overdo and unintentionally pull weeds for 4 hours or add a few extra miles to the casual day hike we had planned just to see what IS around the bend.  We all have experienced the boom-bust cycle of overdoing it and paying for our sunshine-laden joy.  Whoops!  Active recovery is key to improving symptoms and getting off of the injured reserve list and fortunately, our bodies are resilient and will bounce back if we give them the right tools. 

Remember RICE?  It stands for Rest, Ice, Compression, Elevation.  Healthcare providers used this saying to help people manage soreness from injury or overdoing it.  However, we are fresh out of RICE!  New research has driven us in a new direction.  Now, we tell people PEACE&LOVE. 

P – Protect.  This means don’t overdo, but also don’t underestimate your body.  Going on back-to-back day hikes after your knees have protested from day one is not a great idea, but just sitting on the couch isn’t good either!  E – Elevate.  If swelling is increasing, raising the affected area above the level of your heart can help.  A – Avoid anti-inflammatories.  These medications can slow down tissue healing, especially with muscle strains.  C – Compression.  Use graded compression socks or ACE bandages to reduce edema.  E – Education.  Your body knows best! Don’t pursue unnecessary intervention, imaging, or information.  The internet can be a slippery slope.  An achy knee after a long day of hiking is not an indication to get an MRI or X-ray.  L – Load.  Tissues need loading input to heal.  O – Optimism!  Your brain is in charge!  Condition your brain for optimal recovery by being confident and positive. V – Vascularization.  Choose cardio activities that increase blood flow to healing tissues. Maybe walking feels like too much, but pedaling on the bike loosens things up and gets fluid moving.  E – Exercise.  Take an active approach to maximize your recovery and minimize your time on the injured reserve list!  Check out the video in this month’s website bulletin and on the GSM YouTube channel on PEACE&LOVE for more information. 

Also, one of our favorite tools for achy muscles is tennis ball smashing.  This is pretty much exactly what it sounds like!  Find the most tender area, lean into it with a tennis ball (or a rolling pin, foam roller, or massage tool), and breathe until the area has relaxed.  Check out our GSM YouTube channel for a list of our favorite “Smash and Floss” exercises. This type of recovery is great for managing soreness, improving range of motion when our bodies are stiff, and getting back out there!  

This active approach to recovery takes advantage of our body’s ability to heal.  It also emphasizes how hurt does not always equal harm.  Your muscles and joints may protest after going from the couch to an 8-mile hike, but this does not mean that there is structural damage to the tissues.  Soreness also does not mean we should “give it a rest”.   So, when your body is protesting those extra trail miles or hours in the yard, remember, all you need is peace & love! 

                                                                                                                           -Written by Dr. Lexi Klawitter, DPT