Hot Weather, High Risk: Protect Your Joints This July
on Thursday, July 3, 2025
July is when Portlanders fully embrace the season — from long hikes in Forest Park to gardening in Clackamas and paddleboarding on the Willamette. But with rising temperatures comes a surprising side effect many people overlook: joint pain.
If you’re dealing with arthritis, past injuries, or chronic inflammation, you might find that summer heat intensifies your discomfort — and in some cases, even increases your risk of injury.
At Renew Physical Therapy, we help active Oregonians in Portland, Gresham, Happy Valley, and Clackamas stay mobile and pain-free all summer long. In this post, we’ll explore why heat affects your joints, what you can do to stay protected, and how physical therapy can help you enjoy July without setbacks.
Why Heat Can Worsen Joint Pain
You’re not imagining it — joint pain can feel worse in the summer. While cold weather is often blamed for stiffness, heat and humidity can also cause issues, particularly if you already have:
- Osteoarthritis
- Rheumatoid arthritis
- Tendonitis
- Post-surgical joint sensitivity
- Past sprains or repetitive-use injuries
Here’s how summer weather impacts your joints:
- Inflammation increases: Hot, humid conditions can trigger more inflammation in soft tissues, leading to swelling, tenderness, and stiffness.
- Dehydration impacts joint function: Without enough water, your cartilage (which cushions joints) loses elasticity and becomes more vulnerable to friction and pain.
- More activity = more stress: You’re likely more active in July — and if you’re not properly conditioned, that stress accumulates quickly in already-sensitive joints.
- Heat exhaustion tightens muscles: Overheated, fatigued muscles lose their ability to stabilize joints, leading to poor movement patterns and compensation injuries.
Common Summer Joint Complaints
At Renew PT, we see a clear pattern of summer joint issues — and it’s not just from sports injuries. Here are a few of the most frequent problems:
- Swollen knees after hikes or long walks
- Stiff, sore hands from gardening in Clackamas
- Achy hips or shoulders after paddleboarding or outdoor workouts
- Recurring ankle or foot pain when walking on uneven terrain
- Old injuries in knees or backs flaring up from increased summer activity
These problems tend to crop up more often in areas like Happy Valley, where hilly terrain and active summer routines put added pressure on the body.
How to Protect Your Joints During Summer Heat
Staying safe and pain-free in July isn’t just about taking it easy — it’s about being smart with your body. Here’s what we recommend:
1. Stay Hydrated — Consistently
Water isn’t just for cooling off. It lubricates joints, supports cartilage, and aids in muscle recovery.
Aim to drink water throughout the day — not just when you’re sweating. Add electrolytes if you’re exercising for long periods in the heat.
2. Avoid the Hottest Part of the Day
Plan activities early in the morning or later in the evening. Midday heat increases your risk for dehydration and can cause fatigue that compromises your movement and form.
3. Warm Up and Cool Down Properly
Even if it’s hot outside, your body still needs a warm-up to activate the muscles and prepare the joints. Cooling down with light stretches helps reduce post-activity stiffness and inflammation.
4. Use Joint-Smart Gear
Wearing supportive footwear, using trekking poles, or bracing vulnerable joints during high-impact activities can reduce excess strain.
5. Listen to Warning Signs
Pain, swelling, or a sensation of instability during activity are not things to power through — they’re red flags. Stop, hydrate, and adjust your plan.
How Physical Therapy Supports Joint Health in Summer
Physical therapy offers proactive support to help you stay mobile, flexible, and strong — even in challenging summer conditions.
At Renew Physical Therapy, we offer:
1. Personalized Joint Assessments
We evaluate your movement patterns, identify areas of restriction, and uncover the root causes of recurring joint discomfort.
2. Targeted Strengthening and Stability Programs
Building strength in surrounding muscles reduces stress on joints and prevents overload during physical activity.
3. Manual Therapy to Reduce Inflammation
Hands-on techniques improve circulation, reduce swelling, and increase joint mobility.
4. Customized Stretching and Recovery Plans
Our team designs flexibility routines and joint-safe exercises to keep you moving comfortably all season.
Don’t Let Heat Hold You Back
Summer is too short to spend sitting out due to pain. Whether you’re hiking in Happy Valley, gardening in Clackamas, or just staying active around Portland, your joints deserve support — especially in the hottest weeks of the year.
Learn more about us here.
Call us at 503.928.4914 to schedule your appointment today.
