Nearly of Americans struggle with back pain, making it the most common area of the body for aches. While it鈥檚 tempting to quit all activity and recuperate in bed with a heating pad, some doctors recommend a different approach for finding relief from back pain: hiking.

If your back is throbbing, you probably won鈥檛 feel like doing much of anything, let alone hitting the trails. However, going for a hike during your recovery period and beyond can help accelerate the healing process and even reduce the risk of future issues, according to doctors I interviewed.

I struggled with back pain for years and made the mistake of cutting back on my usual hikes after flare-ups. But my doctor suggested moving more to help reduce pain, along with other lifestyle hacks, and the results have been impressive. I haven鈥檛 experienced a major back pain episode in five years.

Back issues are personal, and experts say it鈥檚 important to be strategic about using hiking to ease your pain. Here鈥檚 what they recommend.

How Hiking Can Help Get Rid of Back Pain

A considerable body of research supports听walking as a treatment for back pain. A 2024 study published in followed more than 700 adults over a three-year period who had recently experienced lower back pain. Half were assigned to a walking program, with a goal of walking 30 minutes each day, five days a week, while the other half received no intervention, but were allowed to seek outside treatment if they experienced any new back pain during the study. (Researchers believed this to be the most realistic comparison to the group that received the walking intervention.)

The researchers found that individuals in the walking group experienced fewer recurrences of back pain and had longer intervals between back pain episodes compared to those who received no intervention. The differences were striking: people in the walking group had approximately 208 days between back pain episodes, whereas those who made no change to their typical recovery regime typically experienced pain again after 112 days.

A 2020 analysis of existing research published in the found that regular exercise, which can include activities such as hiking and walking, is an effective way to prevent recurring back pain. A 2019 systematic review published in the journal also found that physically active people had the lowest risk of back pain.

That said, most of these studies used sidewalk excursions and treadmill walks as their experimental focus, and walking on a flat road is very different from hiking. Walking of any kind helps to activate the muscles around the spine, which can help to reduce pain for many people, says , a physician specializing in interventional pain medicine. 鈥淚n my personal opinion, hiking is even better,鈥� he says.

Hiking involves walking on uneven ground, which engages more muscles in the back, including small stabilizers, glutes, and the core, to keep you upright, Kennedy says. Activating your lower back muscles also engages the core, thus strengthening it, and a stronger core stabilizes the spine.听A weak core, on the other hand, increases the risk of spinal misalignment, leading to more pain, he adds.

, associate professor of exercise and nutrition sciences at the George Washington University Milken Institute School of Public Health, says that hiking can also improve听balance and your body鈥檚 ability to sense its own movements. This can help reduce compensatory movement patterns听like . If left unchecked, compensatory movement patterns can lead to even more pain in the future by throwing your alignment out of whack, Miller says.

Going up and down hills during hikes can also be helpful. 鈥淯phill hiking challenges postural muscles鈥攊ncluding the 鈥攅ncouraging a more upright posture while engaging the glutes, hamstrings, and core to reduce excessive spinal loading,鈥� Miller says. 鈥淐onversely, downhill hiking requires controlled eccentric movement, forcing the body to absorb impact gradually, which strengthens the legs and minimizes spinal strain.鈥�

One more thing to consider, according to Miller, is that hiking immerses you in nature, which has been linked to . 鈥淭hat calming, stress-relieving effect can reduce the perception of pain by decreasing overall muscle tension,鈥� he says.

What Is the Best Way to Hike to Relieve Back Pain?

If you鈥檙e in the thick of a back pain flare, Kennedy says it鈥檚 best to wait for the pain to subside a bit before starting your hiking routine. 鈥淥nce your flare has resolved, staying active and doing core-type exercises, including hiking, helps to reduce recurrent pain,鈥� he adds.

You don鈥檛 need to be entirely pain-free to go on a hike, though. 鈥淎 little pain while you鈥檙e doing something is OK as long as when you stop, you go back to your baseline and the pain doesn鈥檛 flare up,鈥� Kennedy says. 鈥淚 don鈥檛 want people to go for a mile hike and then be laid up for three days. But if you can hike, have a little discomfort, and don’t need to lie down for the rest of the day, great.鈥�

Wear the Proper Footwear, Stretch, and Monitor Your Posture

For footwear, it鈥檚 important to have a deep tread to get a solid grip on uneven surfaces, says , a podiatrist at Heartland Foot and Ankle Associates in Bloomington, Illinois. She suggests investing in shoes with a low heel, between 1/2 inch and 1 inch鈥攈er favorites are . 鈥淭hat will give the muscles in the back of the leg a little bit of an advantage and realign the hip bones, which will ultimately help the lower back,鈥� she says.

, an orthopedic spine surgeon and director of the Cedars-Sinai Spine Center in Los Angeles, recommends stretching your glutes and hamstrings before going on a hike. Then, move at a pace that feels comfortable to you.

Pay attention to your posture when you walk: that means trying to keep your head stacked over your neck, with your shoulders back (not hunched over), Kennedy says. 鈥淧osture matters.鈥�

How Long Should You Hike to Get Relief from Back Pain?

A lot depends on your baseline fitness level, as well as how comfortable you feel, according to Miller. 鈥淪tart with 30 to 45 minutes on mild terrain, then gradually increase time and difficulty,鈥� he says. 鈥淭he key is consistency rather than pushing for long distances right away.鈥�

If you find that amount of time is comfortable for you, Miller says you can ramp up hike time to 60 or 90 minutes 鈥渁s long as you maintain proper form and don鈥檛 experience flare-ups.鈥�

Through all of this, it鈥檚 crucial to listen to your body. Suppose you鈥檙e hiking and you experience pain. In that case,听it’s best to back off, says , a board-certified spinal surgeon at at Mercy Medical Center in Baltimore. That might mean slowing down your pace, looking for a flatter surface, or scaling back on the length of your hike and then gradually building it up again, she says.

But Miller doesn鈥檛 recommend that you stop hiking right away unless you鈥檙e dealing with significant pain. 鈥淚t often takes several sessions for the body to adapt to the movement demands and for the benefits to become noticeable,鈥� he says. That鈥檚 why he suggests hiking two to three times a week for three to four weeks before deciding if it鈥檚 right for you. 鈥淚f pain worsens, consider evaluating factors such as posture, footwear, pack weight, and intensity rather than quitting outright,鈥� he says.

The Best Way to Hike Up and Down Hills When Your Back Hurts

Your hiking form can play a big role in your comfort level, especially if you have upper or lower back pain, according to Miller. However, your posture may vary slightly when walking uphill and downhill, as well as depending on whether you experience upper or lower back pain.

How to Hike Uphill and Downhill When You Have Lower Back Pain

Miller says there鈥檚 a specific posture to consider when you have low back pain. 鈥淲hen hiking uphill, it鈥檚 important to engage the glutes and core while avoiding excessive arching of the back,鈥� Miller says. 鈥淯sing a short, steady stride rather than long steps can reduce spinal stress and improve stability.鈥�

When you head downhill, Miller suggests keeping a slight bend in the knees to absorb impact and keep jarring forces from traveling up your spine. 鈥淯sing trekking poles can also help offload pressure from the lower back, providing additional support,鈥� he says.

How to Hike Uphill and Downhill When You Have Upper Back Pain

If upper back pain is your issue, Miller suggests keeping your shoulders relaxed and avoiding hunching forward when going uphill. Otherwise, you run the risk of increasing tension in your upper back, which can lead to more pain, he says.

鈥淲hen descending, focusing on controlled movements and avoiding excessive slouching or rounding of the shoulders can help prevent discomfort and maintain proper spinal alignment,鈥� Miller says.听It can help to think of pinning your shoulder blades down and back while you hike, and engaging your core to keep your spine upright.

Make Sure Your Hiking Pack Isn’t Too Heavy

Your pack is important for carrying the essentials, but Miller says it鈥檚 crucial to wear it properly, especially when you have back pain. He recommends keeping your pack weight to ten pounds or less and trying to distribute the contents’ weight evenly.

鈥淎 well-fitted backpack with hip and chest straps [] can help offload pressure from the spine, reducing strain and promoting better posture,鈥� he says.

Miller also suggests placing heavier items closer to the pack鈥檚 center for improved weight distribution. (If you鈥檙e new to hiking, Miller suggests starting with no pack, if you can, to allow your body to adjust to the movement without extra strain.)

Doctors agree that a hiking habit can be a great way to lower the risk of future back pain flares. 鈥淭he most important thing for back pain is that you move,鈥� Kennedy says. 鈥淚f you can get out in nature and hike, that鈥檚 even more of a win.鈥�

The post How Hiking Can Help Relieve Upper and Lower Back Pain appeared first on 国产吃瓜黑料 Online.

Sometimes, the simplest movements can have the most profound impact on your body. Such is the case with , a stretch currently trending on TikTok that invites you to counter the hunching effects of contemporary life with an infant-inspired position.

Adult tummy time involves lying on your stomach, with your torso propped up by flat forearms (ironically, and conveniently, an ideal posture for typing and scrolling). A quick scroll through TikTok reveals many users pausing in the pose for a few breaths before lowering down; others are seen with their stomachs draped over pillows to alleviate back pain. The majority of sharers insist that the practice is the key to better posture.

Along with the minimal effort required to access tummy time, , a physical therapist and strength conditioning specialist in Los Angeles, says that the foundational position requires no equipment and can aid in breathing, spinal health, and, yes, improved posture.

The Benefits of Adult Tummy Time

Tummy time offers a direct contrast to the shape that many of us take throughout the day鈥攁ka hunched over screens and steering wheels.

According to , prolonged smartphone and screen time use听can directly affect the cervical and thoracic spine, resulting in postural compensations and muscle fatigue, commonly referred to as听tech neck. This condition is characterized by chronic neck or shoulder pain caused by a consistently rounded upper body posture.

While spending less time on your devices is an obvious solution, tummy time can provide additional and accessible relief.

鈥淲hen an adult gets into a prone (face-down) position, we鈥檙e encouraging spinal extension, the opposite of the forward-flexed posture most people fall into during screen time,鈥� says Glisic. Though for most adults this is largely a passive position, a lot is actually happening while you鈥檙e chilling on your belly. According to Glisic, tummy time activates the deep neck extensors, thoracic spine extensors, scapular stabilizers (including the lower trapezius and serratus anterior), and the deep core, promoting engagement that encourages spinal alignment.

Glisic adds that the pose also takes the pressure off areas that may be overworked for those who spend their days sitting, giving your pecs, hip flexors, and neck flexors鈥攁ll of which become tight in prolonged sitting鈥攁 welcome break.

Additionally, time spent lying on your belly and undoing daily stress patterns can increase body awareness, as it can be challenging to understand and address what鈥檚 happening in the body until you unpack these habitual patterns. With the addition of an open chest and diaphragm creating smoother, deeper breathing patterns, tummy time becomes a solution to more than one everyday ailment.

Adult Tummy Time Tips

Tummy time is a pose you can drop into whenever you need a spine-lengthening stretch.

Glisic recommends enjoying the posture as a reset, either pre- or post-workout, or as a standalone for 3-5 minutes a day, increasing the time range if it feels comfortable in your body.

If you experience lower back pain while on your stomach, elevating the body atop a pillow, bolster, or stability ball can help reduce strain. Additionally, be sure to place your feet at hip-width distance or even wider to minimize strain in the lumbar region.

Once you鈥檙e comfortable in the pose, Glisic suggests building in movement-based variations, such as arm lifts, head nods, or subtle backbends.

The post This Simple Stretch Can Relieve Neck Pain and Improve Posture appeared first on 国产吃瓜黑料 Online.

Today, we鈥檙e talking about balls. More specifically, myofascial release balls. Whether tennis, lacrosse, or specialized therapy balls, these unassuming helpers can be used to target hyper-specific areas of your myofascial system to release tense muscles, facilitate internal hydration (which helps your muscles and tissues move and contract), and even relieve .

Your myofascial system is a network of . It鈥檚 also complex, multi-faceted, and likely a bit tight鈥攚hich is why choosing the right myofascial release tool is a must.

Although tension can be alleviated in various ways (think foam rollers, stretching, and massage therapy), some of the most useful tools are also the most humble.

The Benefits of Myofascial Release

Your is a dense and fibrous webbing that connects and encases every aspect of your internal body, including muscles, ligaments, organs, nerves, and more. It鈥檚 inherently tension-based, mobilizing and stabilizing the body everywhere muscle and connective tissue interact.

Your everyday habits (think posture and repetitive movements) cause your fascia to adapt, thicken, and harden, leading to impaired mobility, decreased hydration, and undesirable compensation patterns, explains , a yoga teacher and psychologist with an emphasis on myofascial release. This can lead to pain and discomfort.

Proponents of myofascial release cite a number of upsides to the (at times uncomfortable) routine. 鈥淭he immediate effects include alleviating physical tension, freeing up movement, and feeling relaxed,鈥� says Malaspina. And as far as the long-term effects? Increased , , and muscle soreness, quicker recovery, and even enhanced mobility and .

, yoga teacher and founder of Man Flow Yoga, considers any sort of massage ball an invaluable tool for anyone who enjoys an active lifestyle (weekend warriors, we鈥檙e looking at you), those with persistent pain, or those who feel they鈥檝e reached a plateau with their overall flexibility.

The correct ball can release overly engaged muscles and facilitate blood flow and hydration by allowing you to compress certain within soft tissue. 鈥淎 trigger point is an area that is causing restriction through an entire muscle group,鈥� says Pohlman. 鈥淲hen you find that specific point and get at it effectively with a massage ball, it can be a lot more effective at releasing that muscle tension than if you were just using stretching alone.鈥�

He adds that releasing muscle knots is far easier (and even safer) with the help of a tool, as stretching with a pulled or hyper-tense muscle can lead to injury. It all comes down to the placement of the balls. Malaspina adds that using balls for tissue compressing can stimulate , lending to proper internal alignment and support throughout your body.

How to Use Myofascial Release Balls

Before we get into the dos, Malaspina shares some don鈥檛s. Do not use massage balls if you are taking blood thinners. And if this sort of myofascial release veers from discomfort to actual, sharp pain at any point, stop and reassess.

Following are pro tips for a successful myofascial release session.

1. Practice Mindful Placement

鈥淧lacement should be on muscle tissue,鈥� says Malaspina. 鈥淪tart with simple compression by placing the ball and relaxing and breathing into the pressure.鈥�

Once you locate your sweet spot鈥攁 soft point that elicits sensation but not unbearable pain鈥攜ou can add subtle movement, such as swaying from side to side or rolling up and down to explore the sensation. Limit each trigger exploration to 30 to 60 seconds.

It鈥檚 also worth remembering that the ideal release point may not be directly on the site of tension. Try focusing on adjacent areas instead. 鈥淚f your glutes are particularly tight, for instance, consider releasing the low back, hamstrings, or hip flexors, working around the tension rather than solely targeting it,鈥� says Malaspina.

Avoid placing the ball on:

• Swollen or bruised areas
• Broken skin
• Bones (directly)
• Blood clots or impaired veins
• Swollen lymph nodes
• Areas of carpal tunnel or high nerve sensitivity
• The trachea

2. Tune Into Your Breath

According to Pohlman, you should be able to maintain a straight face and breath normally while using your massage ball. 鈥淚f you notice that you鈥檙e really tensing up, that your face is grimacing, that you鈥檙e really not able to relax, then the ball in question is probably too hard for you,鈥� he says.

鈥淵ou may experience mild discomfort, but it shouldn鈥檛 hurt,鈥� adds Malaspina. As with most things in life, the best gauge is the breath. 鈥淲e want to breathe and relax into the tool versus feeling the urge to retreat from it.鈥�

Never go too deep or try to push past your pain threshold鈥攚hich, if as a fan of myofascial release, may be high. Too much pressure can lead to bruised muscles and the potential for further harm or injury.

3. Get Up, Stand Up

Rather than laying your body on a ball, which applies your entire weight to the trigger point in question, try different positions.

鈥淟eaning against the wall will provide you with greater control over the amount of body weight you apply to the tool, unlike lying on the floor where your body is more influenced by gravity,鈥� says Malaspina. You can isolate and compress your upper traps, for example, by holding a ball against a wall at shoulder height and moving into it from a standing position.

Pohlman also recommends a good standing foot release. Stand and roll one foot very slowly over a lacrosse ball. 鈥淭his can unlock some truly amazing tension relief,鈥� he says. 鈥淚t鈥檒l also help release muscle tension in the entire backside of your body.鈥�

4. Get Curious

Mastering the act of myofascial release requires some (safe) experimentation. 鈥淵ou鈥檒l find that certain areas of the body may register minimal sensation with a firmer ball, while in other areas, you鈥檒l feel significant sensation or pain with a softer one,鈥� she says. 鈥淚 encourage folks to approach the practice as an exploration.鈥�

Depending on your needs, it may be a good idea to curate a collection of balls to address individual issues.

5. Make It a Habit

Building targeted myofascial release into your regular routine is the best way to reap the rewards. 鈥淎dding this practice three to four days a week for ten minutes at a time, rotating through different parts of the body, can reduce discomfort from postural habits (like sitting at a desk all day) and can be a great addition to a yoga practice,鈥� says Malaspina.

鈥淏e sure to drink a lot of water after (like you would after a massage) to facilitate hydration, he adds鈥�

How to Choose the Best Myofascial Release Ball for You鈥攁nd 4 Types to Try

Choosing the best ball for you calls for the same self-knowledge and curiosity as using it. Our experts agree that the softness or firmness of a ball matters less than the effect it has on your unique body.

Malaspina notes that large balls disperse pressure, while small balls address more precise points, such as on the hands and feet, for example. Softer balls create less sensation than firmer options.

1. Melt Foot and Hand Therapy Balls

• Ample give
• The Melt Method features that are meant to squish and give, making them a great option for beginners in myofascial release.

2. Massage Balls

• Firm with some give
• are designed specifically for myofascial release. In this case, latex rubber and a compressible core allow you to explore sensation gently.

3. Tennis Balls

• Firm with some give
• feature a soft exterior and a hollow rubber shell, allowing for give and even bounce as you experiment with placement.

4. Lacrosse Balls

• Extra firm
• The firmest and thus the most intense option of the bunch, should be used sparingly and cautiously.

Check in throughout and observe how your body (and breath) responds to the pressure before deciding to use a softer, firmer, smaller, or larger ball. It鈥檚 all about determining your personal points of tension and the best way to relieve them鈥攁ll while breathing through it.

Want more of听国产吃瓜黑料鈥檚 Health stories?听.

The post This Small But Mighty Tool Is the Key to Easing Muscle Tension appeared first on 国产吃瓜黑料 Online.

For some athletes, taking pain relievers like Tylenol (acetaminophen) or Advil (ibuprofen, an NSAID drug) to ease muscle soreness after a hard workout is second nature. However, while pain relievers may have their place in lessening discomfort, pain can also be an important signal from the body that you鈥檝e overdone it.听So, how do you know when to take an occasional Advil for an achy knee and when to see a professional for help?

You Can Treat Minor Aches with OTC Medications; Injuries Require Special Attention

One of the most common reasons people feel sore after a workout is due to delayed onset muscle soreness, or DOMS. This can feel like tenderness in the muscles, stiffness, or mild swelling.

For instance, if you had a tough leg workout, you might spend the next few days walking funny up and down the stairs. You can still exercise when you experience this kind of soreness as long as the tenderness doesn鈥檛 affect your movement. However, if you can鈥檛 properly execute an exercise without shifting form, then it鈥檚 wise to take it easy.

It鈥檚 always important to warm up before a workout, especially if you鈥檙e feeling muscle fatigue. This can decrease the chance that your soreness will get in the way of your routine.

, a doctor of osteopathic medicine and听迟he director of the Center for Sports Medicine at the New York Institute of Technology, says that this kind of soreness is typical and shouldn鈥檛 be cause for concern. 鈥淎fter exercising, our muscles are inflamed,鈥� he says. 鈥淚f there鈥檚 no larger injury, this is normal and healthy. When the muscle heals after inflammation, it becomes stronger.鈥�

In cases such as this, you can take an anti-inflammatory (such as ibuprofen) until DOMS subsides. Take note, however, of how often you鈥檙e doing this. Dr. Reuben Chen, a board-certified sports medicine physician, says that DOMS isn鈥檛 necessarily reoccurring, and thus you shouldn鈥檛 need to be popping pain relievers after every workout. In fact, as you progress in your physical fitness, DOMS should go away completely within a few weeks to a month.

鈥淚f there鈥檚 occasional swelling in the knee joint, for example, then taking an anti-inflammatory would be appropriate,鈥� says Chen. 鈥淏ut if you notice the need to take an anti-inflammatory every time you exercise because of swelling and pain, then it鈥檚 time to seek professional help.鈥�

Is It Muscle Soreness or an Injury?

To differentiate between injury and DOMS, you should pay attention to how the painful spot feels when you move around. With DOMS, the pain should lessen when you warm up and move your body.

Injuries, however, usually become more painful with movement. Instead of soreness, an injury will feel like localized sharp pain and bruising that doesn鈥檛 go away.听

What Is the Best Pain Reliever for Soreness After a Workout?

Chen makes it clear that while NSAIDs can be helpful for short-term pain management, continuous use can be dangerous. shows that long-term usage can impair healing, make someone more prone to injury, and create health problems down the line. He adds that if you really need a pain reliever, it might be best to take Tylenol, which has been shown to produce fewer GI issues in the future.听

鈥淭ry some other over-the-counter medications, like Tylenol, about 30 to 60 minutes before you hit the gym,鈥� Chen advises. 鈥淎lso, be sure to consult with your doctor on any OTC meds you take and stay hydrated by drinking fluids before and during any workout.鈥�

Other Pain Relief Treatments for Sore Muscles

Chen, who has a background in traditional Chinese medicine, also recommends considering some Eastern medicine modalities for managing aches and pains. He adds that acupuncture is a beneficial holistic pain reliever alternative.听 suggests that it鈥檚 effective at treating various forms of pain, including osteoarthritis and myofascial pain syndrome.

鈥淢odalities like controlled breathing, ice, and osteopathic manipulative medicine (OMM), are safe, inexpensive, and effective ways to reduce pain,鈥澨� Zwibel says. 鈥淭hey also empower patients by allowing them to feel more involved in their own care.鈥�

Food, as we know, can often be the best medicine. Turmeric, for example, has been for its anti-inflammatory effects on irritable bowel syndrome, psoriasis, atherosclerosis, and other diseases.

Hydrolyzed , , and also have anti-inflammatory properties. The good thing about these options is that you can consistently take them, unlike NSAIDs that, over time, with your heart and kidneys.

Overall, it鈥檚 best to avoid regular use of pain relievers like Advil and Tylenol after a workout to ease sore muscles and try alternatives first. But if you need to occasionally take the edge off muscle aches and soreness, Tylenol is the best option.

Most importantly, remember to listen to the signals your body is giving you. If that aching isn鈥檛 clearing up or seems more sharp and pronounced, it鈥檚 time to see a doctor.

The post Should You Take Pain Relievers for Exercise-Induced Aches? appeared first on 国产吃瓜黑料 Online.

When your lower back or glutes flare up painfully after going too hard trail running over the weekend, your default instinct might be to add some extra stretching to your routine or schedule some time with your massage therapist or chiropractor.听 If the pain is excruciating, you might even consult with a sports medicine doctor.

But there’s another accessible and effective treatment option for aches and pains. One that has only limited side effects and that’s been practiced for thousands of years.

It’s acupuncture. And although the mechanisms through which acupuncture works in the body aren鈥檛 fully understood, and there may be a placebo effect in play, research repeatedly indicates that acupuncture is effective at treating various forms of pain, including those related to , the back, and .

Here鈥檚 what you need to know about acupuncture鈥檚 potential role in treating sports injuries.听

Acupuncture and Sports Medicine

is a practice in Traditional Chinese Medicine (TCM) that involves inserting small, thin needles through the skin and often into the superficial layers of the muscle to relieve pain and address health conditions like menstrual cramps, , and arthritis. The points where needles are inserted are pathways, each corresponding to a particular organ or system, along which energy, or qi, is believed to travel. According to TCM, the needle helps unblock meridians.听

From a Western medicine perspective, it鈥檚 believed that the needles stimulate the body鈥檚 muscles, connective tissue, and central nervous system, which can help with recovery from illnesses and pain. 鈥淏asically, what we’re doing with acupuncture is we’re using your body’s inherent means of healing itself,鈥� says , DO, who is a primary care and sports medicine physician and licensed acupuncturist at Houston Methodist.听

Sports medicine acupuncturists specifically treat sports injuries using the same foundations of TCM, but also incorporate functional anatomy, muscle testing, and range of motion testing. 鈥淯sing this approach, I can precisely identify complex injuries and their sources, especially when checking for posture issues during various movements,鈥� explains sports medicine acupuncturist .听

a doctor of Chinese Medicine and licensed acupuncturist who works with the Minnesota Vikings, believes combining TCM and sports medicine really helps nudge the body along on the path to healing. 鈥淭he body wants to be in harmony, it wants to be balanced, it wants to be functional,鈥� she says. 鈥淏ut sometimes it has to be told what to do because it鈥檚 gotten out of alignment.鈥�

Acupuncture is used to treat all sorts of sports injuries, including joint problems, muscle sprains and strains, tight muscles and trigger points, lower back pain, cervical and lumbar herniations, and many other conditions. 鈥淚t鈥檚 just so incredibly helpful because we can treat the whole body effectively in that one treatment,鈥� Patzer says. 鈥淭hose needles are like little magic wands.鈥�

This broad approach means that when treating something like a quadriceps strain, an acupuncturist will also assess and potentially address other muscles around that injury that may be compromised or compensating. 鈥淚f you don鈥檛 treat anything around [the injury], they鈥檙e going to continue to have that quad injury and it鈥檚 not going to heal nearly as fast as if you treat upstream and downstream as well,鈥� Patzer explains.

How Acupuncture Helps Sports Injuries

Here are a few ways that acupuncture can be useful when treating sports injuries, according to the experts:听

1. Reduces Pain

Acupuncture is frequently used to of pain and is increasingly recognized as a non-drug alternative to painkillers. One reason for acupuncture鈥檚 pain relieving effect is that it鈥檚 known to , which can help decrease pain and lift your mood. 鈥淏y boosting the production of endorphins, acupuncture directly counters pain, a primary concern with sports-related injuries,鈥� Menard says.听

2. Decreases Inflammation

Acupuncturists commonly use the practice to reduce inflammation following injuries. Menard explains that acupuncture improves to targeted muscles, fascia, tendons, and ligaments, which helps reduce swelling and repair injured tissues.

A recent published in the journal Nature found that acupuncture can trigger an anti-inflammatory response and suppress inflammation through the involvement of a nerve pathway between the vagus nerve and the adrenals called the vagal-adrenal axis. Other show similar findings, with acupuncture reducing or controlling inflammation by stimulating various pathways that connect the nervous and immune systems, both of which are known to play a role in the body鈥檚 inflammatory response. It鈥檚 important to note that these studies were conducted on mice, which isn鈥檛 always an exact predictor of human response.

Another found that acupuncture may reduce inflammation by stimulating the vagus nerve, which is part of the parasympathetic nervous system and plays a large role in the body鈥檚 stress response.

3. Corrects Muscle Imbalances

Acupuncture can enhance proprioception鈥攎eaning the body鈥檚 sense of its position and movement鈥攂y addressing trigger points and knots in the muscle tissue, Menard says. For athletes, proprioception is really important because it plays a role in balance, coordinating movements, and adjusting muscle activity. When proprioception is low, sports injuries may be to occur

鈥淭hese knots, if untreated, can hinder muscles and their counterparts from functioning correctly, leading to imbalances and further complications,鈥� Menard explains. 鈥淎cupuncture’s ability to identify and treat these points can provide immediate relief, helping athletes regain their proper form and function.鈥�

Patzer compares muscle functioning to a slinky鈥攚hen a muscle is functioning properly it opens and closes like a spring, and that鈥檚 a good thing. But if it鈥檚 pulled too long or locked up too tight, it may not perform at its best. Left untreated, this can sometimes lead to problems with nearby muscles, tendons, and joints. 鈥淲ith acupuncture, I鈥檓 able to help the muscle get that kind of proper movement and function back,鈥� Patzer says.听

Do All Acupuncturists Treat Sports Injuries?

Many acupuncturists may be able to help someone with a sports injury, but if you鈥檙e an athlete and experiencing pain, Patzer says it鈥檚 best to see someone who specializes or is certified in sports medicine acupuncture. If you have an X-ray or MRI results, bring a copy to your appointment to help inform treatment. 鈥淚t’s essential to accurately diagnose each condition to tailor the most effective acupuncture treatment to the patient’s specific needs,鈥� Menard says.

Keep in mind that acupuncture likely isn鈥檛 going to be a one-stop cure for any sports injury that arises, and it鈥檚 often most effective when used in conjunction with other types of treatment. Acupuncturists will even refer patients to other care facilities or professionals, like hospitals, chiropractors, physical therapists, and massage therapists. 鈥淲e work in tandem, ensuring every patient gets the holistic care they need,鈥滿enard says.

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