Fall is prime time to be outside in Somerville. The cooler weather makes walks around town, runs along the Raritan River paths, and weekend hikes in Somerset County much more enjoyable. It’s also one of the busiest times of year for foot, ankle, knee, and hip injuries.
If you’ve noticed new aches since the weather changed, here’s why it happens and what a Somerville physical therapist would tell you to do about it.
Why Injuries Spike in the Fall
Several things change at once:
- Activity ramps up. After a hot summer, many people jump back into longer runs, faster walks, or new fitness goals.
- Surfaces change. Wet leaves, uneven sidewalks, and early darkness raise the risk of slips and ankle sprains.
- Muscles stay tighter in the cold. Cooler temperatures mean it takes longer to warm up.
Common Fall Injuries We See
Shin splints. Pain along the front of the lower leg, usually from increasing mileage or intensity too quickly.
Runner’s knee. Aching around or behind the kneecap, often from weak hips or glutes and tight surrounding muscles.
Ankle sprains. Often caused by stepping on a wet leaf or uneven ground. Repeated sprains can lead to lasting instability if not rehabbed properly.
Plantar fasciitis. Heel or arch pain that is worst with the first steps in the morning.
6 Ways to Prevent Fall Running and Walking Injuries
- Build up gradually. Increase weekly distance or time in small steps, rather than big jumps.
- Warm up for 5 to 10 minutes. Try brisk walking, leg swings, and calf raises before picking up the pace.
- Strengthen your hips, glutes, and calves. These muscles absorb and control force with every step.
- Choose the right shoes. Worn-out shoes lose cushioning and support, so replace them regularly.
- Watch your footing. Slow down on wet leaves, and stick to well-lit routes as daylight shortens.
- Rest and recover. A day or two of lighter activity each week helps your body adapt.
When to See a Physical Therapist in Somerville
It’s worth booking an evaluation if you have:
- Pain that lasts more than a week or gets worse as you exercise
- Swelling, or trouble putting weight on a foot or ankle
- A sprain that never fully feels “right” again
- Pain that changes how you walk or run
A physical therapist can find the cause of the problem, not just treat the symptom, and design an exercise program so you can get back to your routine with a lower risk of it returning.
Physical Therapy Serving Somerville and Somerset County
At Progression PT, we work with runners, walkers, weekend athletes, and anyone who wants to move without pain. We offer personalized care built around your goals, whether you’re training for a race or simply want to enjoy a fall walk comfortably.
Call (908) 210-9276 or book online to schedule with a Somerville physical therapist today.
153 Adamsville Rd N, Somerville, NJ 08876
