{"id":201373,"date":"2025-12-18T16:25:51","date_gmt":"2025-12-19T00:25:51","guid":{"rendered":"https:\/\/www.rei.com\/blog\/?p=201373"},"modified":"2026-03-05T16:19:30","modified_gmt":"2026-03-06T00:19:30","slug":"moving-through-chronic-pain","status":"publish","type":"post","link":"https:\/\/www.rei.com\/blog\/camp\/moving-through-chronic-pain","title":{"rendered":"Moving\u00a0Through Chronic\u00a0Pain"},"content":{"rendered":"\n

Editor\u2019s note: This article isn\u2019t a substitute for professional medical advice, diagnosis or treatment. Each person\u2019s experience with chronic pain is different, so consult a health-care provider when choosing your activity or treatment plan.<\/em> <\/p>\n\n\n\n

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I first fell in love with movement as a child in rural Ohio. It started with exploring nearby trails, racing to the neighbor\u2019s gas well with my raucous brothers, building ramps to jump bikes and climbing every tree I could. I never questioned my abilities to run or hike long distances. <\/p>\n\n\n\n

But while mountain biking in 2012, at 42 years old, I tore the medial meniscus in my left knee. A few years later, I learned I had early onset osteoarthritis. (Injury can increase the chances of developing the condition.) Periodic cortisone shots and ibuprofen helped manage the pain and stiffness, and, aside from giving up running, my aptitude for adventuring persisted.  <\/p>\n\n\n\n

Then, in 2023, I planned a hiking and biking trip to several islands in the Indian Ocean. I intended to spend five days trekking the Cirque de Cilaos on R\u00e9union Island, including a day climbing the 10,000-foot dormant shield volcano Piton des Neiges and 8,631-foot active volcano Piton de la Fournaise. Most people complete the first in about eight-and-a-half hours and the second in about four. I knew my joints weren\u2019t what they once were, but I trusted them to carry me through as they had on so many previous trips. <\/p>\n\n\n\n

My knees ached as I maneuvered the rocky, volcanic terrain. This, I had expected. Sharing the trail with throngs of hikers, though, made it challenging to pick my line and pace. After the first mile, my knees swelled, and I began navigating the steep, uneven descents sideways to alleviate direct pressure on my joints. With stops and a couple missteps, the hike took me well over 12 hours to complete, and it exacerbated my pain. I felt proud of what I\u2019d accomplished, but also a little betrayed by my body. <\/p>\n\n\n\n

One of the most difficult parts of living with chronic pain is reconciling what I can and can\u2019t do, especially as it relates to my time outside. And I\u2019m not alone.  <\/p>\n\n\n\n

I recently spoke with three chronic pain sufferers who have also had to reframe their relationship with the outdoors. Read on to hear from a cyclist navigating an autoimmune disorder, an ultrarunner who discovered a new passion after injury and a woman moving through a fibromyalgia diagnosis. Here’s how they cope\u2014and their\u00a0tips<\/a>\u00a0for\u00a0how others\u00a0can,\u00a0too.\u00a0\u00a0<\/p>\n\n\n\n

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The\u00a0Many Forms of Chronic Pain<\/strong>\u00a0<\/h2>\n\n
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There are myriad causes for chronic pain, which experts define as lasting longer than three months. Triggers can include autoimmune disorders, injury, disease or a traumatic accident and, according to a 2023 study from the Centers for Disease Control and Prevention,<\/a> about 24.3% of people in the U.S. battle chronic pain, with women reporting higher rates than men.   <\/p>\n\n\n\n

For\u00a0Meghan Young, a\u00a0Seattle-based\u00a0mountain biker, hiker and REI Member,\u00a0the\u00a0pain began after breaking\u00a0her foot\u00a0while mountain biking in 2013,\u00a0and again the following year while hiking. She also suffered a high ankle sprain on the same leg a couple years later. For years, Young believed her injuries caused her chronic pain, but doctors eventually diagnosed her with two unrelated ailments: the chronic nervous system disorder fibromyalgia and mast cell activation syndrome (MCAS), a condition defined by overreactive immune cells that contribute to symptoms like swelling and fatigue. <\/p>\n\n\n\n

Because many pain medications can exacerbate MCAS, Young manages her discomfort by stretching, icing her joints and muscles, and managing her expectations outdoors. She chooses shorter hiking trails with less elevation gain and moves at a more leisurely pace.<\/p>\n\n\n\n

\u201cAs mad as I sometimes am with my body, I’m still so grateful for the things that I get to do,\u201d she says. <\/p>\n\n\n\n

Ultrarunner\u00a0Jenny Thorsen\u00a0embraces a similar approach\u00a0outdoors.\u00a0Thorsen’s pain stems from broken bones in her spine, which caused discs to shift and pinch a nerve, leaving her with debilitating pain. As a result, she can no longer tackle the 50-milers she once enjoyed. Instead, she’s found peace through an activity she likes almost as much: photography. Now she visually documents ultra races rather than run them. This switch in perspective allows her to enjoy the outdoors without exacerbating her pain. When Thorsen does opt for short runs, she manages her discomfort with supplements, knee braces and what she calls “reasonable expectations.”<\/p>\n\n\n\n

\u201cI can run shorter distances, slow down and enjoy the scenery more,\u201d she says. <\/p>\n\n\n\n

\u201cI tell other people’s stories [through my photography], which has actually been a lot more fulfilling because now it’s not just all about me. I feel as if I have a legacy,\u201d she adds.  <\/p>\n\n\n\n

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How Movement\u00a0Can\u00a0Help<\/strong>\u00a0<\/h2>\n\n
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Experiencing chronic pain doesn’t to sideline you outdoors. Like Thorsen and Young experienced, it’s possible to reimagine what it means to enjoy time in nature. And research shows that movement can actually\u00a0be beneficial<\/a>\u00a0for managing symptoms.\u00a0<\/p>\n\n\n\n

Patrick Siegle, a physical medicine and rehabilitation specialist at Gaylord Specialty Care<\/a> in Connecticut who regularly treats patients with chronic pain, explains that there are several reasons movement can help:  <\/p>\n\n\n\n

Movement provides proprioceptive feedback<\/a>, or sensory input that helps the body sense its position, motion and balance through signals from muscles, joints and nerves. This input activates non-pain fibers, which help reduce the intensity of pain signals to the brain. Exercise also releases endorphins<\/a>, which can help block pain signals.  <\/p>\n\n\n\n

Additionally, increased blood flow from exercise can decrease inflammation by recycling cellular debris. Because inflammation can cause swelling and put pressure on nerves, decreasing it can reduce discomfort. <\/p>\n\n\n\n

Activities that get a person outdoors\u2014like hiking, biking or walking\u2014have an added benefit for pain management<\/mark>: Being outside can help regulate a person\u2019s circadian rhythm, or the internal clock that regulates sleep-wake patterns, and research shows that a person who gets higher quality sleep has higher <\/strong>pain thresholds.  <\/p>\n\n\n\n

There are also psychological benefits to movement. A 2019 study<\/a> showed that spending just 120 minutes outside a week can improve well-being. As Young says, \u201cAny day we get to go outside and play is a good day.\u201d <\/p>\n\n\n\n

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Tips for Hiking or Backpacking with Chronic Pain<\/strong> <\/h2>\n\n\n\n
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Getting outside can feel daunting when you\u2019re experiencing discomfort. Here, experts and individuals who experience chronic pain offer tips for managing it outdoors.<\/p>\n\n\n

Listen to your body<\/h3>\n\n\n

Mercedes Fernandez, a geriatric physiotherapist, kinesiologist and founder of Mouvement Geriatric Physiotherapy<\/a> in California, says some people try to push themselves faster or farther when they feel pain or exhaustion. This can cause injury. Instead, people should listen to their bodies, which may mean turning around early on a hike or taking a rest day.  <\/p>\n\n\n\n

\u201cThe most beautiful thing I’ve learned in my career is that the human body is so intelligent. And we often don’t listen to it,\u201d she says.  <\/p>\n\n\n

Slow down<\/h3>\n\n\n

Whether you\u2019ve taken time away from an activity to address your pain or are beginning a new-to-you pursuit, it\u2019s best to start slowly to avoid injury or exacerbating discomfort. <\/p>\n\n\n\n

Fernandez and Leia Rispoli, an interventional pain management specialist and physical therapist at DISC Sports and Spine Center<\/a> in California, says to stop an activity and consider seeing a medical professional if you notice any of these symptoms: <\/p>\n\n\n\n