Mark Kelly, MD

HOUGHTON — As the snow melts and temperatures rise, many in the Keweenaw are eager to lace up their sneakers and return to their favorite outdoor activities. But after a long winter of inactivity, returning to an active lifestyle too quickly can take a toll, especially on your knees and hips. According to Mark Kelley, MD, an orthopedic surgeon at Aspirus Houghton and Aspirus Laurium Clinics, spring is one of the most common times of year when people experience joint pain flare-ups.

“We all look forward to getting outside, whether it’s walking, playing sports or gardening,” Kelly said. “But after months of being less active, the body needs time to adjust. If you ramp up too fast, your knees and hips are often the first areas to feel discomfort.”

Why the Knees and Hips?

The knee and hip joints bear much of the body’s weight and absorb impact with every step. During winter, many people decrease their activity levels. Without as much exercise, the muscles around your hips and knees may have weakened. Without strong muscles to support them, your joints take on more stress, increasing the risk of an injury, soreness or pain during or after activities.

Common Springtime Complaints

Knee pain often presents as soreness in the front of the knee or as arthritis-related pain on the inside or outside of the knee. In the hip, pain can stem from bursitis, arthritis, or muscle strain.

One of the most common causes of knee pain, particularly in adults over 50, is osteoarthritis. “Arthritis is a degenerative condition where the cartilage in the joint wears down over time,” said Aspirus Orthopedic Surgeon Cynthia Rubert, MD. “This leads to bone-on-bone friction, inflammation, and pain, especially during activities that put stress on the joint, like walking, climbing stairs, or kneeling.”

Cynthia Rubert, MD

Many people with knee arthritis notice their symptoms are worse in the spring when they suddenly become more active after a sedentary winter. Some of the most common reasons patients visit an Orthopedic specialist in the spring include:

• Pain during or after walking or running.

• Stiffness getting up from a chair or out of a car.

• Swelling around the joint after activity.

• A clicking or catching sensation in the joint.

When to See a Specialist

While mild soreness often improves with rest, ice, and over-the-counter pain relievers it is recommended that you see a specialist if the pain persists for a few weeks or interferes with daily activities. “At Aspirus, we offer comprehensive orthopedic care, including evaluations, imaging, and surgical and nonsurgical treatment options tailored to each patient,” said Dr. Kelley. “Our goal is to help people return to the activities they love without joint pain holding them back.”

For patients with orthopedic joint pain, treatment options can include:

• Physical therapy to improve strength and flexibility.

• Medications to reduce inflammation and pain.

• Joint injections for symptom relief.

• In severe cases, joint replacement surgery may be considered.

Prevention and Treatment Tips

Most springtime joint pain can be prevented or managed with simple strategies that allow you to stay mobile and strong without overloading your joints. “Staying active is one of the best ways to manage arthritis, if it’s done carefully,” adds Dr. Rubert. “Movement helps keep the joints lubricated and maintains strength in the muscles that support the joint. But it’s important to find the right balance. Too much too soon can cause flare-ups.”

Start Slow: If you haven’t been active all winter, don’t expect to run a 5K on your first day out. Start with low-impact activities like walking or cycling and gradually increase your time and intensity.

Stretch and Strengthen: Regular stretching improves flexibility, while strength training, particularly of the quadriceps, hamstrings, glutes, and core, helps to support the hips and knees. The stronger your muscles, the less stress on your joints.

Choose the Right Shoes: Proper footwear with good arch support and cushioning can make a significant difference. Worn-out shoes can contribute to joint pain.

Listen to Your Body: Pain is a warning sign. If you experience persistent or worsening pain, it’s time to rest and seek evaluation. Ignoring pain can lead to more serious issues, including tendonitis or joint damage.

For more information about orthopedic services or to schedule an appointment with Orthopedic Surgeon Mark Kelley, MD or Cynthia Rubert, MD at Aspirus Houghton or Aspirus Laurium Clinics visit aspirus.org or call 906-337-6560.