What happens when you’re doing something your body isn’t used to—like walking 15 miles on vacation? Let’s talk about it.
There’s a common pattern we see at the gym: someone goes on vacation, does something they don’t normally do—walks all day in sandals, hikes a little too much, or gets really into gardening now that the weather’s nice—and suddenly, they’re in pain.
Here’s the thing: Pain in those moments isn’t always a red flag that something is broken. It’s often your body saying, “Hey, this is new!”
Everyone’s tolerance to new activity varies. What might flare someone up quickly could be totally fine for someone else. That’s why we’re big believers in experimenting. Especially if you’re dealing with something chronic that tends to come and go. One of the best indicators that you’re heading in the right direction? Movement starts to feel better as you go.
Managing Flare-Ups: It’s Kind of Like a Hangover
Let’s say you’re on vacation. You’re walking for hours in shoes you barely broke in, drinking a little more than usual, maybe not sleeping great—and now your feet or back are on fire.
That pain? Think of it like a hangover.
Yes, there were ways you could’ve prepped—worn better shoes, drank more water, paced yourself—but just like a hangover, it won’t last forever. And there are things you can do to get through it faster.
Miami: A Personal Example
I recently went to Miami. My favorite thing to do when I travel? Walk everywhere. If dinner’s a 90-minute walk away, I throw on a playlist and make my way there on foot.
Lucky for me, we’d had good weather in Lexington, so my body was pretty conditioned for long walks. But… I made the rookie mistake of wearing sandals I’d only worn once before.
I knew that might bite me in the butt (or feet). So I tried to wear my go-to tennis shoes during the day whenever I could. The other thing I prioritized? Fueling.
I ate it all. A whole fish. Shrimp. Octopus. Clams. Lobster.
Protein helps build the muscles you’ve stressed through physical activity. Without it, you’ll under-recover. There is no way around this. If you want to live an active life with minimal flare ups and injuries, you have to eat.
Why Fueling Matters
Yes, on vacation you might eat more overall. But that doesn’t mean you’re eating what your body needs. If you’re walking all day and not getting enough protein, your recovery is going to suffer.
When I travel, I hit a grocery store and grab:
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Yogurt
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Protein drinks
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Jerky or meat-heavy meals
That way I can support my body so it’s ready to go again the next day—even when my feet are begging me to rest.
Movement Through Pain: A Lesson From the Pandemic
I’ve had foot issues (hello plantar fasciitis) on and off most of my life. Anyone who’s dealt with it knows—that morning pain is no joke.
For years, I’d stop moving anytime I felt a flare-up. But during the lockdown, I was losing my mind in a tiny studio apartment, my cats were sick, and I was desperate to get out. One day, despite being in debilitating foot pain, I went for a walk. I barely made it down the block.
But then… it started feeling better. By the end of that walk, I had zero pain. And I didn’t feel it the rest of the day.
Since then, I’ve practiced choosing movement—even through discomfort. Not blindly pushing through, but gently experimenting. And it works for me.
Movement Looks Different for Everyone
Now when I wake up with foot pain, I’ll often go for a long walk. But that doesn’t mean it’s the best move for you.
You might need:
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A short walk
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Our Mindful Movement class
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Gentle stretches or mobility holds
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A warm bath or hot tub soak
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Light restorative movement to get blood flow going
If there was no trauma, fall, swelling, or major “pop”—just a flare-up—then movement is usually safe to try. And often, it helps you bounce back quicker.
Blood Flow is King
Whether it’s:
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Walking
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Soaking in Epsom salts
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Doing a restorative class
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Drinking enough water
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Eating protein
The goal is blood flow.
Most recovery devices and techniques work by increasing blood flow. That’s what helps tissues heal and what helps you feel better faster. Just like drinking water helps with a hangover.
Even if you didn’t prep perfectly, the pain won’t last forever. And you’ll learn how to support your body better next time.
