Summer is the season of movement – hiking trails, beach days, gardening, and long days of summer sports under the sun. While the warm weather encourages us to be more active, it also comes with an increase in knee pain complaints. If you suffer from chronic knee issues or are recovering from an injury, certain summer activities may be doing more harm than good. Here’s a look at some common summertime activities that can worsen knee pain, why they’re problematic, and how to modify them for joint-friendly fun.
Hiking on Uneven Terrain
Why it’s hard on the knees:
Steep inclines, rocky paths, and unstable footing place a lot of stress on the knee joint, especially the kneecap area. Downhill walking is particularly tough because it increases joint load and can irritate cartilage or ligaments.
Pro Tip:
Use trekking poles to offload pressure from your knees. Perform leg exercises to strengthen your quads, hamstrings, and calves to support joint mechanics. Start with shorter, flatter hikes and gradually build tolerance. Don’t forget supportive footwear with proper arch support.
Beach Volleyball and Other High-Impact Sports
Why it’s hard on the knees:
Jumping, landing, pivoting, and quick side movements put stress on the ACL and menisci. Sand may seem soft, but it’s an unstable surface that increases joint strain when jumping or changing direction quickly.
Pro Tip:
Warm up thoroughly before playing. Incorporate balance and agility training into your routine to improve joint control. If you’ve had previous knee injuries, consider wearing a knee brace or sleeve for added support.
Running Outside
Why it’s hard on the knees:
The repetitive impact of running on hard surfaces like asphalt can aggravate issues like runner’s knee, patellar tendinitis, or early arthritis. Heat can also cause dehydration, which affects joint lubrication and increases the risk of inflammation.
Pro Tip:
Switch to softer surfaces like dirt trails or a track. Alternate running with low-impact cardio like swimming or biking. Stay hydrated and listen to your body – aching knees after a run are a sign to scale back.
Gardening and Yard Work
Why it’s hard on the knees:
Kneeling, squatting, and lifting heavy objects can stress the joints, especially if done repetitively or with poor form. It’s a hidden culprit behind flare-ups in older adults or those with osteoarthritis.
Pro Tip:
Use a gardening stool or knee pads to reduce pressure on the kneecaps. Avoid deep squats – instead, bend at the hips with a straight back. Take breaks every 20–30 minutes and stretch afterward.
Prolonged Standing at Events or Festivals
Why it’s hard on the knees:
Standing for long periods without movement can cause joint stiffness and pain, especially if you have underlying issues like patellofemoral pain syndrome or arthritis. Uneven surfaces (like grassy fields) make it worse.
Pro Tip:
Shift your weight often, walk around when possible, and wear cushioned, supportive shoes. If attending a long event, bring a folding stool or seat when appropriate. Use orthotics if needed.
Water Sports (Jet Skiing, Wakeboarding)
Why it’s hard on the knees:
Water sports that involve squatting, bracing, or landing from a jump can strain the knees – particularly if you’re unaccustomed to the demands or have poor technique.
Pro Tip:
Warm up your muscles before you hit the water. Focus on core and hip stability to reduce the load on your knees. Start slow and ramp up intensity over time to avoid overload injuries.
Our best advice:
Listen to your knees! Summer should be about enjoyment, not enduring pain. If your knees are swollen, stiff, or sore after activities, that’s a red flag. Consider seeing a physical therapist for a personalized plan that strengthens your legs, improves joint alignment, and restores mobility. The key is not to stop moving – it’s to move smarter.
