How to Protect Your Knees This Summer: Tips for Active Adults

Summer is a season filled with outdoor fun—whether it’s hiking, biking, swimming, or just taking long walks. But increased activity can put added stress on your joints, especially your knees. If you’re an active adult or someone returning to activity after injury or surgery, protecting your knees should be a priority.

Here are expert tips to help you enjoy summer while keeping your knees strong and injury-free:

1. Warm Up & Cool Down Properly

Jumping into activity without preparing your muscles and joints is one of the most common causes of knee strain. Always spend 5–10 minutes warming up with gentle movement and stretching. After your activity, cool down with light stretches to promote blood flow and reduce stiffness.

2. Wear the Right Shoes

Your footwear matters more than you think. Choose shoes with proper arch support and cushioning, especially if you’re walking or running on hard surfaces like pavement or trails. Poor footwear can throw off your alignment and put unnecessary pressure on your knees.

3. Avoid High-Impact Movements

If you already have joint issues or have undergone knee surgery, consider replacing high-impact activities with low-impact options like swimming, cycling, or elliptical training. These exercises protect your joints while still delivering a great cardio workout.

4. Strengthen Your Leg Muscles

Strong muscles around the knee—especially your quadriceps, hamstrings, and calves—act as shock absorbers for your joints. Add bodyweight exercises like squats, lunges, and leg lifts to your weekly routine. A physical therapist or orthopaedic specialist can help customize a plan that’s safe for your level of fitness.

5. Listen to Your Body

Discomfort and soreness are normal after a new workout, but sharp or persistent pain is not. If you’re experiencing knee pain that lingers for more than a few days or interferes with your daily activities, don’t ignore it. Early intervention can prevent further injury.

6. Hydrate and Fuel Wisely

Dehydration and poor nutrition can lead to muscle fatigue and joint stress. Drink plenty of water, eat anti-inflammatory foods like leafy greens, berries, and omega-3-rich fish, and avoid processed sugars and excessive alcohol.

Is Knee Pain Already Limiting You?

At TruOrtho, we specialize in joint care and minimally invasive knee procedures to help patients return to the activities they love. If you’re experiencing ongoing knee pain or are recovering from a previous surgery, our team is here to help.

Schedule a consultation with Dr. Amanda Marshall-Rodriguez today and take the first step toward pain-free movement.👉 Request Your Appointment