Summer Pain Myths - Keep your Body in the Game

Summer in Carlsbad is hard to beat—whether you’re catching waves at South Ponto, hiking at Batiquitos Lagoon, or playing fetch with your dog at Poinsettia Park. But pain, like plantar fasciitis or a sore shoulder, can throw a wrench in your plans. I’m Dr. Jason Valdez, and at Structure, we focus on chiro-led rehab to help you stay active. I’m excited to share some insights to keep you moving healthy this summer.

Let’s tackle two common myths about pain that I hear in the clinic. These misconceptions often keep people from enjoying their favorite activities, and I’m here to clear things up with practical tips you can use today.

Hiking

Myth 1: “Rest Fixes Everything”

When your heel’s barking from plantar fasciitis or your elbow’s sore after a pickleball marathon, the couch starts looking mighty inviting. But here’s the deal: too much rest can backfire. Your body needs movement to stay loose and heal. Take plantar fasciitis—those tissues under your foot get tight as a drum if you avoid activity for days, making every step feel like a chore.

What’s the Fix?
Active recovery usually trumps sitting still. For plantar fasciitis, try a calf stretch: face a wall, step one foot back with your heel down, and lean forward for 30 seconds. Do it twice a day to keep things limber. At Structure, we use hands-on methods like soft tissue massage or scraping, plus rehab exercises to support your foot’s arch. Resting too long can turn a quick fix into a six-week ordeal. Keep moving, but do it smart.

On the flip side, I see a lot of folks—runners, golfers, you name it—go the other way and overdo it. They feel a twinge but keep pushing, thinking they can “work through” the pain. That’s a fast track to trouble. Overloading an irritated tendon or joint, like pounding the pavement with plantar fasciitis, can turn a minor issue into a months-long saga. I’ve had patients who doubled down on their 5Ks despite heel pain, only to end up with inflammation that took way longer to calm down.

Carlsbad Summer Tip: Strolling the boardwalk? Trade flip-flops for shoes with some support to ease the strain on your feet, so you can savor that post-beach coffee pain-free.

Myth 2: “Stretching Alone Will Fix Your Pain”

Lots of active folks swear by stretching to fix everything—tight hips from running, stiff shoulders from golf, you name it. While stretching feels good, it’s not a magic bullet. Take tight hips: stretching your hip flexors might loosen them up for an hour, but if your glutes are weak or your posture’s off, that tightness will keep coming back. I’ve had runners come in thinking a quick hamstring stretch will cure their knee pain, only to find out their quads are overpowering everything else.

What’s the Fix?
Stretching’s a piece of the puzzle, but it needs backup. Strengthening the right muscles and fixing movement patterns are just as critical. For hip tightness, try a glute bridge: lie on your back, knees bent, feet flat, and lift your hips toward the ceiling for 10 reps, holding each for 3 seconds. This wakes up your glutes to balance things out. Pair your stretches with targeted work for lasting results.

These myths—resting too much or banking on stretches alone—can keep you stuck, missing out on Southern California’s summer magic. Whether it’s surfing at Terramar or swinging a club at The Crossings, you want to stay in the action, not on the sidelines. At Structure, we’re not about quick fixes; we dig into what’s driving your pain, like weak glutes behind tight hips or overworked tendons from too many 5Ks. I got into this work to help folks find a better way—smart, personalized rehab that gets you back to doing the activities that you love. That’s why busting these myths fires me up: it’s about giving you the tools to take charge of your body. I love seeing how much this community values staying active, and I’m here to keep you going. Curious about tackling your own pain? Check out www.structurecarlsbad.com to book a session.