As the weather cools and routines shift, many people notice their knees start to ache, whether it’s from raking leaves, hiking uneven trails, or jumping back into fitness classes after a summer break. The good news? Most fall-related knee pain can be prevented with a few simple strategies.

1. Keep Your Hips and Ankles Moving

The knee often takes the blame for problems that actually start above or below it. When the hips or ankles are stiff, the knee ends up compensating. Add hip openers and ankle mobility work to your warm-up routine to keep your joints moving smoothly. 

2. Strengthen the Support Team

The glutes, quads, and hamstrings all play a vital role in keeping the knee stable. Focus on strengthening exercises like bridges, squats, and step-ups, but remember, good form matters more than intensity.

3. Pace Yourself With Fall Activities

Yard work, hiking, and sports can all add extra load quickly. Gradually increase your activity level and take breaks to stretch and move. Our tolerance that we have built to certain movements and activities can play a strong role in injury prevention. Our blog on Tissue Tolerance explains the key principles on injury prevention and recovery. 

4. Listen to Early Warning Signs

A little stiffness or discomfort that lingers is often the first sign your body needs some support. Don’t wait until pain limits your activity, early intervention makes recovery much faster.

If knee pain is stopping you from enjoying the season, a physiotherapy assessment can help uncover the cause and create a plan to get you moving comfortably again. 

👉 Book a movement assessment with our team at Move Authentically Physiotherapy to protect your knees and keep you doing what you love this fall.