Exercising Safely with Sunburn

Exercising Safely with Sunburn

Working out with sunburn can be uncomfortable and possibly lead to further skin damage. While moderate exercise may be feasible, youll need to take precautions to let your skin heal. Read on to learn whether its okay to workout with sunburn and how to exercise safely while burnt.

Assess the Severity

The first step is evaluating the degree of your sunburn. Mild redness with minor irritation may allow for gentle activity. However, blistering, swelling, excessive pain and fever are signs of severe burns requiring rest.

Consider the location too. Burns over joints that need extensive movement during exercise like the shoulders, knees and elbows will likely hurt too much for a good workout. Use pain as your guide and dont push it.

Listen to Your Body

Every sunburn is different. How your skin reacts determines what exercise you can handle. Dont try to push through intense pain. Scale back if any movement causes burning or stinging.

Monitor your symptoms after starting activity to see if additional modifications are needed. Stop immediately if you feel lightheaded, overheated or excessively uncomfortable. Give your body adequate rest to start healing.

Stick to Low-Impact Activities

High-impact, intense exercise can further damage burnt skin and irritate painful blisters. Stick to gentler workouts that dont rub or place pressure on damaged areas.

Opt for low-impact cardio like walking, swimming or cycling. Avoid jarring activities like running, aerobics and plyometrics. Weight training is likely okay if you can move comfortably through the motions.

Wear Loose, Breathable Fabrics

Tight exercise clothes will chafe and cause discomfort on sunburnt skin. Opt for loose, lightweight fabrics that allow your skin to breathe. Soft, smooth textures like cotton are ideal.

Avoid sun protective clothing as it lacks breathability. Dont wear old shirts with chemicals from detergent built up. Change out of sweaty fabrics promptly after working out to prevent irritation.

Avoid Chafing and Friction

Choose activities that minimize rubbing on your burnt areas. The repetitive friction from exercise can aggravate sunburned skin and make healing take longer.

If burnt on your back or chest, avoid equipment like barbells that will cause rubbing. Pad straps with soft towels if needed. Apply petroleum jelly to reduce chafing. Take care getting dressed to prevent irritation.

Keep It Short

Extended exposure to heat and sweat can worsen sunburn and dehydrate damaged skin. Limit exercise sessions to 20-30 minutes until your burn begins to heal. You can gradually increase duration as skin starts feeling better.

Intense late-day sun may cause stinging when burnt. If exercising outside, do so earlier in the morning or later afternoon when UV exposure is lower. Keep rest periods brief to avoid getting chilled.

Prioritize Hydration

Drink copious amounts of water before, during and after exercise with sunburn to prevent dehydration and overheating. Damaged skin loses fluid and cannot regulate temperature as effectively.

Consume 20-24 ounces of water 2 hours pre-workout. Sip 5-10 ounces every 15-20 minutes during exercise and aim for 80-100+ ounces throughout the day. Electrolyte tablets or coconut water help replenish salts.

Sun Protection Is Still Essential

Just because your skin is already burnt doesn't mean you can forgo sun protection. Sunscreen, protective clothing and shade are still crucial to prevent exacerbating existing burns and skin cancer risk.

Apply broad spectrum SPF 30+ sunscreen 20 minutes before sun exposure. Reapply every 2 hours if outdoors. Wear UV-blocking clothes, hats, and sunglasses. Seek shade when possible during peak sunlight hours.

Caring for Your Skin Post-Workout

Proper skin care after exercising with sunburn is key for healing. Be gentle and implement an effective recovery routine:

Cleanse Gently

Use lukewarm water and avoid harsh scrubbing when washing skin after your workout. Pat dry with a soft towel. Choose fragrance-free cleansers labeled for sensitive skin.

Consider a soothing oatmeal bath or baking soda soak to ease discomfort. Avoid harsh exfoliation that can further damage skin. Handle with care and don't rub burnt areas.

Moisturize Liberally

Keep skin hydrated by applying aloe vera gel and fragrance-free moisturizer several times a day. This helps damaged skin restore its moisture barrier faster.

Opt for lotions containing soothing ingredients like colloidal oatmeal, shea butter, jojoba oil and vitamin E. Avoid products with dyes, perfumes and chemicals. Reapply after bathing to lock in moisture.

Take Anti-Inflammatory Medication

Over-the-counter anti-inflammatories like ibuprofen or naproxen can ease swelling, pain and inflammation from sunburn, allowing your skin to heal faster.

Follow dosage instructions and don't exceed daily limits. Pair with acetaminophen if ibuprofen alone isn't sufficiently controlling discomfort after exercising.

Don't Pop Blisters

If your sunburn resulted in blisters, do not pop them open. This can lead to infection and impede healing. Keep blisters intact and lightly covered with gauze.

See your doctor if blisters increase in size or look infected. Signs of infection include yellow fluid, expanding redness, worsening pain, fever and pus.

Stay Cool and Hydrated

Sticking to cooler temperatures aids recovery by reducing inflammation and discomfort. Stay in air conditioning when possible. Keep showers tepid.

Drink plenty of water and electrolyte-rich fluids to rehydrate parched skin and prevent dehydration which can worsen sunburn symptoms.

Rest and Recover

Scale back activity over the next few days while burnt skin recovers. Avoid additional sun exposure. Let your body direct how much rest you need.

Sleep in a cool room to reduce nighttime discomfort. Keep burnt areas uncovered by bedding. Extra pillows can prevent irritation from contact while you sleep.

Preventing Sunburn While Exercising Outdoors

To avoid dealing with painful sunburns that disrupt your workouts, be proactive about sun protection when exercising outdoors.

Wear Sun Protective Clothing

Cover up exposed skin with lightweight, breathable fabrics that block UV rays. Seek shade from trees, buildings or umbrellas when possible. Wear wide-brimmed hats to protect your face and neck.

Apply Water Resistant Sunscreen

Use broad spectrum SPF 30+ sunscreen on all exposed areas. Choose formulas labeled sweat or water resistant. Apply liberally 15-30 minutes before sun exposure. Reapply every 2 hours.

Exercise Earlier/Later In Day

Aim for early morning or late afternoon outdoor workouts when the suns rays are less intense. Avoid peak sunlight hours between 10am and 4pm when possible.

Know UV Index Forecast

Check the daily UV index for your location so you can plan outdoor activities accordingly. Higher numbers mean a greater risk of burning.

Seek Shade When Possible

If exercising for extended periods, incorporate periodic breaks in shaded areas when you can. Look for shade structures or tree cover along your route.

Don't Forget Lips and Eyes

Protect your lips with SPF balms and sunglasses or goggles to shield your eyes. The delicate skin on your lips and surrounding the eyes is especially vulnerable to sun damage.

Know Medications That Increase Sensitivity

Some medications like antibiotics, diabetes drugs, diuretics, anti-inflammatories and chemotherapies can make your skin more prone to burning. Take extra precautions if taking these.

Exercise is an important element of a healthy lifestyle, so don't let sunburn deter you. But take care of your skin both during and after workouts. Preventing burns in the first place is ideal. Listen to your body, be smart outdoors, and tend to your skin properly to stay active.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.