How to Prevent Knee and Back Pain When Returning to Outdoor Activities
- Jun 3
- 2 min read
With warmer weather here and summer activities in full swing, many of us naturally become more active. In North Dakota, that shift from long, snowy winters to busy summer days can be a big change for our bodies. Whether you’re enjoying walks in the sunshine, cheering at your kids’ sporting events, hitting the pickleball courts, or playing with your kids or grandkids at the park, we want you to stay active without being slowed down by knee or back pain.
Here are a few key ways to keep your body feeling its best this summer:
● Gradually Increase Activity Levels
It’s exciting to jump into new activities, but your body needs time to adapt. Start with shorter durations than what your end goal is and gradually build up over time. Pay attention to how you feel in the days following activity, as this is often when your body gives the most useful feedback.
Some muscle soreness is normal, especially when starting something new. However, sharp or persisting pain is your body’s way of signaling that something isn’t quite right. Don’t ignore it.
● Warm Up and Strengthen Your Body
Taking just 5-10 minutes to warm up before activity can make a big difference. A proper warm-up helps prepare your muscles and joints, improving mobility and reducing injury risk.
To keep your knees & back happy, try incorporating movements like hip circles, leg swings, knee hugs, side bends, bird dogs, and torso twists.
Strength training is just as important. Exercises such as squats, lunges, planks, and bird dogs help support both the knees and low back. There are endless options, and if you’re unsure where to start or dealing with pain that won’t go away, that’s where we can help.
● Choose Supportive Footwear
Whether you are going for a run or spending hours standing at a baseball game, it’s important to have good support on your feet. Our feet are an important part of our support system, especially when we’re doing any standing activities. We recommend shoes with arch support & cushion, as poor footwear can affect change mechanics from your feet to your knees to your low back.
● Stay Adequately Hydrated
Hydration plays a bigger role than most people realize. Well-hydrated muscles and joints function more efficiently, helping reduce stiffness, cramping, and fatigue during & after activity.
During the summer, increased sweating means greater fluid and electrolyte loss. Be sure to hydrate before, during, and after activity.
Not everyone loves drinking water, but you’re in luck. Hydration doesn’t just come from water - foods like fruits and vegetables contribute as well. Some studies show that on average, adults need about 11.5 -15.5 cups of fluids per day, though individual needs can vary.
● Listen to Your Body
Your body is constantly giving you feedback—don’t ignore it. Persistent thirst, fatigue, or recurring pain are all signs worth paying attention to.
If you notice ongoing knee pain when running or back pain every time you’re in the garden that doesn’t improve, pushing through isn’t the solution. Addressing issues early can prevent bigger problems later.
Staying active should feel good. If aches and pains are holding you back, we’re here to help you move better, feel stronger, and enjoy everything summer has to offer.
by: Emma Botker
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