As temperatures rise and summer activities ramp up, many adults find themselves battling unexpected aches in their knees. Whether it’s during a morning walk, a friendly game of pickleball, or just working in the garden, knee discomfort in hot weather can feel like an unwelcome visitor.
But why does this happen? And more importantly, what can you do about it?
Why Knee Discomfort May Worsen in the Heat
Knee discomfort in hot weather isn’t just in your head. Warmer temperatures can lead to increased inflammation in the joints, especially if you’ve dealt with knee concerns in the past. The body’s tissues expand slightly in the heat, and when that’s paired with increased outdoor activity, the joints can feel stiffer or more sensitive than usual.
Additionally, heat can contribute to dehydration, and joints without proper hydration and support may struggle more with mobility and flexibility.
1. Hydration is Key for Joint Health
Many people don’t connect hydration with joint function, but water plays a critical role in lubricating your joints. When you’re spending time outdoors or being more active, you lose fluids more quickly. Make a habit of drinking water consistently throughout the day—not just during exercise—to help manage knee discomfort in hot weather.
2. Stretch Before and After Activities
With the sun out and the energy high, it’s tempting to jump right into your favorite summer activity. But taking 5–10 minutes to gently warm up and stretch your lower body can reduce the tension placed on your knees.
Some effective movements include:
- Calf stretches
- Standing hamstring stretches
- Quad and hip flexor stretches
These light movements help your body adapt more easily to outdoor conditions and reduce knee discomfort in hot weather.
3. Choose Low-Impact Outdoor Exercise
Summer is a great time to stay active—but choose your activities wisely. Swimming, biking, and walking on flat surfaces are all excellent ways to stay moving without placing excess strain on your knees.
If you enjoy pickleball or tennis, try adding rest breaks or alternating with gentler activities to avoid overuse, especially if knee discomfort in hot weather is something you’ve noticed before.
4. Protect Your Knees with Supportive Footwear
Old, unsupportive shoes are one of the biggest contributors to knee issues in the summer. Flip-flops or flat sandals may seem convenient, but they offer very little cushioning. Investing in a good pair of supportive sneakers or orthotic sandals can make a huge difference in reducing knee discomfort in hot weather.
5. Use Cold or Contrast Therapy After Activity
Applying a cool compress or alternating between warm and cool water during a shower can help reduce swelling and improve circulation. If you feel your knees are more tender or puffy than usual after being outdoors, gentle cooling strategies can ease discomfort and support recovery.
6. Stay Mindful of Surfaces
Hot weather often draws people outside for walking or running, but not all surfaces are created equal. Concrete and pavement can increase the force your knees absorb with each step. When possible, stick to grass, trails, or tracks, which are softer and easier on the joints.
This is especially helpful for anyone managing knee discomfort in hot weather who still wants to stay active.
7. Listen to Your Body (Not Just the Forecast)
Just because it’s a beautiful summer day doesn’t mean you have to push through if your knees aren’t cooperating. Honor what your body needs. Modify your movement, take breaks, and use supportive strategies like compression sleeves or guided stretches when needed.
Remember, consistency over intensity is key—especially when temperatures rise.
You Don’t Have to Slow Down This Summer
At Campbell Physical Therapy and Wellness, we’re committed to helping you stay active and confident no matter the season. If knee discomfort in hot weather is limiting your summer plans or making you hesitant to move, we’re here to help.
We’ve helped countless adults regain mobility and enjoy their favorite outdoor activities again—without unnecessary medications, procedures, or rest prescriptions.
Ready to move comfortably again?
Call (937) 403-6877 or click here to book your FREE Knee Pain Discovery Visit today and get a personalized plan designed by an expert.
Let’s make this summer your most active one yet—without your knees holding you back.
More free resources:
Download our free knee pain report: Free Knee Pain Report – Knee Pain Expert Hillsboro, Ohio, Craig Campbell
Read our blog: A Comprehensive Guide on How to Strengthen Knees and Reduce Discomfort Naturally – Knee Pain Expert Hillsboro, Ohio, Craig Campbell
Read our blog: 5 Effective Exercises to Relieve Knee Pain and Improve Mobility – Knee Pain Expert Hillsboro, Ohio, Craig Campbell