As we enter the summer months, it seems like the perfect time to get outdoors and get moving. But why do your joints feel worse? 

There’s nothing more frustrating than feeling more immobile during the hotter weather when there’s so much going on. From picnics in the park to beach days with the family, the last thing you want to be worrying about is your painful joint! 

There are several reasons why your joints feel worse in hot weather - I’m here to share what these are and offer practical tips for reducing symptoms so you can enjoy summer pain-free!

Blood vessels dilate in hot weather which means that blood and other fluids can pass through more easily. Whilst this is useful to help muscles relax, it can also contribute to increased swelling around joints, especially in those with arthritis, previous injuries or inflammatory conditions. Extra swelling decreases mobility at a joint and can place additional pressure on sensitive joint structures and pain receptors. 

How to fix it?

When resting, it’s beneficial to keep your swollen limb elevated - above heart height if possible - to drain any extra fluid away from the joint. Compression garments can be worn if areas are particularly swollen or if you plan to have a very active day. They can also be very beneficial if flying away on holiday as the pressure inside a plane can increase swelling further. 

Finally, gentle movement is paramount to encourage circulation and drainage. If your knee/ankle is swollen, try elevating the limb and completing some simple ankle pumps to activate the calf muscle and circulate the fluid back towards the heart. 

Summer often means more walking, gardening, hiking, sports, holidays, and DIY projects. While increased activity is definitely a positive thing, a sudden spike in load can irritate joints that aren’t ready for it. It’s simply a question of load vs capacity: our bodies are designed to adapt to the demands we place on them. Strength, cardiovascular fitness and mobility are all maintained at levels that reflect our daily activity. If you suddenly increase your exercise volume or activity levels, your body may not yet have the capacity to cope with the additional load. This can increase the risk of injury, flare up existing aches and pains, or aggravate already inflamed tissues. 

How to fix it?

Build your activity levels gradually. Follow the '10% rule': increase your exercise volume by 10% each week to allow your tissues time to adapt without overloading them before they’re ready. It’s also hugely beneficial to add some simple strength training exercises to your week which will help your tissues adapt more quickly. Strengthening the muscles that surround your joints will help to offload and support painful joints, preparing your body better for an increase in activity and exercise. 

Hot weather overnight can disturb sleep quality. Our bodies need to drop in temperature by a degree or two in order to fall asleep. During the summer, if your bedroom is too hot, it can be difficult to fall and stay asleep. Poor sleep is strongly linked to increased pain sensitivity and research consistently suggests that inadequate sleep lowers pain thresholds and amplifies existing aches. 

How to fix it?

Try to keep your bedroom cool and well-ventilated at night. An air-conditioning unit is a luxury we don’t often have in the UK but a good fan with a cooling system can really help! Try to maintain a consistent sleep schedule - granted this is more difficult during the summer as the nights feel shorter but it is super important for maintaining a high quality of sleep. 

Existing medical conditions may react differently to heat. For example, people with osteoarthritis, rheumatoid arthritis or chronic pain conditions can respond differently to temperature changes. Some people find relief in warmth, while others experience increased swelling and discomfort. 

How to fix it?

It’s important to monitor your individual symptoms; everybody is different and just because you have the same condition as someone else, does not mean that you will present in the same way. It’s important to identify your personal triggers - keeping a symptom diary can be really useful for this. 

Summer is a time to be enjoyed! Time outside, time with friends and family and time away from work are all super beneficial for overall health and wellbeing and it’s important to not let joint pain get in the way of that. Take a step towards a pain-free summer by implementing these tips this season.

Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.