The Summer Pain Scale: From ‘Just a Twinge’ to ‘I’m Cursing My Own Ankles’

Hey there, friend —

If your joints scream louder in the summer than a kid spotting the ice cream truck, you’re not alone. Honestly, I love the ice cream truck too. I hear that jingle and I’m halfway to the curb before I even know what flavor I want. Unfortunately, my knees don’t share the enthusiasm.

Summer brings so much good stuff — BBQs, beach days, garden parties, and long evenings watching fireflies. But it also brings a sneaky villain: joint and muscle pain that likes to crash the party when you’re just trying to enjoy the sunshine.

So I put together a little cheat sheet — a pain scale that’s honest, helpful, and has just enough humor to get you through.

 

🌞 Summer Pain Scale

(A completely unscientific—but totally relatable—guide to how much we’re hurting and what we can do about it.)

🌬️ Level 1: “Was That a Pain or Just a Weird Breeze?”

🔹 Feels like:A whisper of discomfort — maybe a toe, maybe a knuckle. It’s gone in a flash, but it made an impression.

🔹 Could be from:

• One too many chips or a salty snack

• Mild dehydration (and by mild, I mean “where’s your water bottle?”)

• Summer weather swings messing with your joints

• Light inflammation starting to creep in

🔹 What you should do to help:

• Drink water — like real, actual water

• Stick to your Lifetones routine (now’s not the time to skip it)

• Go for a short walk or gently stretch the joint

• Ease up on the salty snacks (no, not forever — just a little)

🔹 Bonus Tip:This is your body quietly clearing its throat before it starts yelling. Treat it like the warning sign it is.

 

🧐 Level 2: “Okay, That Was Definitely Something”

🔹 Feels like:A nagging ache. It’s not constant, but it keeps showing up to the party — and no one invited it.

🔹 Could be from:

• A little too much activity (looking at you, yardwork)

• A meal full of hidden triggers (shellfish, red meat, alcohol)

• Your body catching up to yesterday’s decisions

🔹 What you should do to help:

• Cut back on known uric acid triggers for a day or two

• Prop your feet up if it’s a lower joint — your ankles will thank you

• Swap one indulgence for something joint-friendly (like berries instead of BBQ chips… I know, I’m sorry)

🔹 Bonus Tip:This is your shot to turn things around before you hit full flare-up. Trust me — it’s way easier now than at Level 5.

🚶 Level 3: “I’m Limping, but Casually”

🔹 Feels like:You're still mobile, but every movement comes with a little grunt. That toe/knee/elbow is on the struggle bus.

🔹 Could be from:

• A combo of poor food choices and extra movement

• Not enough rest or sleep (yes, that matters)

• Missing your Lifetones for a day or two — we’ve all done it

🔹 What you should do to help:

• Ice the area for 15–20 minutes at a time, especially if it's warm or swollen

• Get off your feet (or hands, or whatever’s barking) and elevate it

• Gently massage the surrounding area if it’s not too tender

• Skip the happy hour — sorry, but alcohol is gasoline on this fire right now

🔹 Bonus Tip:You’re not being dramatic. You’re being proactive. Or at least, you are now.

🍖 Level 4: “I Made It to the BBQ, but Don’t You Dare Bump Me”

🔹 Feels like:Hot. Tight. Tender. It hurts when you walk, but also when you don’t walk. The joint is now making decisions for you.

🔹 Could be from:

• Full-blown inflammation

• Skipping early warning signs

• Foods and drinks stacking up over a few days (those hot dogs were out to get you)

🔹 What you should do to help:

• Soak in Epsom salt if the area is safe to soak (feet? Great. Elbow? Maybe skip that one.)

• Take a break from red meat, alcohol, and high-purine foods

• Keep icing regularly and rest as much as you can
  

• Say no to anything involving stairs, long walks, or the word “tournament”

🔹 Bonus Tip:You don’t have to explain yourself. Sit. Chill. Let your relatives bring you the potato salad for once.

🔥 Level 5: “I’m Cursing My Own Ankles”

🔹 Feels like:Your joint is on fire. You can’t put weight on it. You’re seriously considering making crutches out of broomsticks. Pain is now the main character of your day.

🔹 Could be from:

• Major uric acid spike

• Ignoring flare-up signs (you’re human, it happens)

• Trigger foods, dehydration, stress, poor sleep… or all of the above

🔹 What you should do to help:

• Full reset. Water, water, water

• Lifetones twice a day, no skipping

• Stick to plain, anti-inflammatory foods (think: greens, berries, lean proteins)

• Cold compresses every few hours

• Elevate the area and try to rest — like actually rest

• And most importantly: be kind to yourself. Flare-ups happen. They pass.

🔹 Bonus Tip:You’re not broken. You’re just temporarily held hostage by your own body chemistry. You’ll get back to normal — maybe even better than before.

🤔 So, Why Am I Telling You All This?

Because I’ve been at every level of this scale. More than once.

And every time, I’m reminded that the earlier I take care of my body — the faster I listen, rest, hydrate, and stick to my Lifetones routine — the less I suffer. And the more I get to enjoy this beautiful season, even if I’m doing it from a lawn chair in the shade with my feet up.

So whether you’re cruising at a 1 or riding out a 5, know you’re not alone. I promise: with the right steps, it does get better.

Take care of yourself

Brandon

**Pain levels and symptoms can vary greatly, so if you’re experiencing severe, persistent, or worsening pain, please consult a healthcare professional for proper diagnosis and treatment. Always listen to your body and seek medical help when needed.