How to Protect Your Knees This Summer: Tips for Active Adults

Summer is a season filled with outdoor fun—whether it’s hiking, biking, swimming, or just taking long walks. But increased activity can put added stress on your joints, especially your knees. If you’re an active adult or someone returning to activity after injury or surgery, protecting your knees should be a priority.

Here are expert tips to help you enjoy summer while keeping your knees strong and injury-free:

1. Warm Up & Cool Down Properly

Jumping into activity without preparing your muscles and joints is one of the most common causes of knee strain. Always spend 5–10 minutes warming up with gentle movement and stretching. After your activity, cool down with light stretches to promote blood flow and reduce stiffness.

2. Wear the Right Shoes

Your footwear matters more than you think. Choose shoes with proper arch support and cushioning, especially if you’re walking or running on hard surfaces like pavement or trails. Poor footwear can throw off your alignment and put unnecessary pressure on your knees.

3. Avoid High-Impact Movements

If you already have joint issues or have undergone knee surgery, consider replacing high-impact activities with low-impact options like swimming, cycling, or elliptical training. These exercises protect your joints while still delivering a great cardio workout.

4. Strengthen Your Leg Muscles

Strong muscles around the knee—especially your quadriceps, hamstrings, and calves—act as shock absorbers for your joints. Add bodyweight exercises like squats, lunges, and leg lifts to your weekly routine. A physical therapist or orthopaedic specialist can help customize a plan that’s safe for your level of fitness.

5. Listen to Your Body

Discomfort and soreness are normal after a new workout, but sharp or persistent pain is not. If you’re experiencing knee pain that lingers for more than a few days or interferes with your daily activities, don’t ignore it. Early intervention can prevent further injury.

6. Hydrate and Fuel Wisely

Dehydration and poor nutrition can lead to muscle fatigue and joint stress. Drink plenty of water, eat anti-inflammatory foods like leafy greens, berries, and omega-3-rich fish, and avoid processed sugars and excessive alcohol.

Is Knee Pain Already Limiting You?

At TruOrtho, we specialize in joint care and minimally invasive knee procedures to help patients return to the activities they love. If you’re experiencing ongoing knee pain or are recovering from a previous surgery, our team is here to help.

Schedule a consultation with Dr. Amanda Marshall-Rodriguez today and take the first step toward pain-free movement.👉 Request Your Appointment

A Calling to Give: Dr. Amanda Marshall-Rodriguez’s Dedication to Changing Lives

Some people choose a career. Others are called to one. For Dr. Amanda Marshall-Rodriguez, orthopaedic surgery is more than a profession—it’s a purpose. Guided by her faith and a deep sense of mission, she has spent her life restoring mobility and transforming lives. With over 6,000 knee replacements performed throughout her career, Dr. Marshall-Rodriguez is not only a highly skilled surgeon but also a compassionate healer. 

Dr. Marshall-Rodriguez assesses a patient's leg as a colleague observes during the WOGO mission in Tanzania.

A Purpose-Driven Life

Dr. Marshall-Rodriguez’s journey is rooted in her belief that talents are a gift from God. “My humanitarian efforts are simply an extension of why I have been placed on this earth—to use my talents to make the world a better place,” she says. This conviction has driven her to perform over 150 pro bono joint replacements through both Operation Walk USA and Women Orthopaedist Global Outreach (WOGO), bringing life-changing care to patients who would otherwise go without.

Her dedication to giving back is unwavering. “One of my talents is providing the gift of mobility through joint replacement surgery,” she explains. “I feel driven to give my time and effort to those around the world who would otherwise not have access. It is such a wonderful privilege to be able to help.”

Operation Walk USA: Restoring Hope Locally

Dr. Marshall-Rodriguez shares a joyful moment with her patient after performing free double knee replacements through Operation Walk USA.

Since 2010, Dr. Marshall-Rodriguez has been a dedicated participant in Operation Walk USA, a program that provides free joint replacements to uninsured patients in the United States. This past December, she performed 4 knee replacements in two patients at South Texas Spine & Surgical Hospital (STSSH), continuing her annual tradition of giving back during the holiday season. Over the past 15 years, she has performed pro bono surgeries annually the first week of every December, bringing hope and mobility to those who need it most.

“We are so very committed to this program,” says Dr. Marshall-Rodriguez. “It has become an annual tradition and a way we can all give patients a new lease on life. These individuals will start the new year with mobility, renewed hope, and spirit. This is a real collaborative effort, and we so appreciate the support of our local volunteers, other orthopaedic surgeons and their staff, and the many donors and supporters for their generous time and expertise.”

Dr. Marshall-Rodriguez’s involvement is a testament to her commitment to serving her local community.

WOGO: A Global Mission of Healing

Dr. Marshall-Rodriguez’s commitment to healing knows no borders. As a key member of Women Orthopaedist Global Outreach (WOGO), she has participated in 10 international missions, including a recent journey to Tanzania in February 2025. This trip marked her medical assistant Marie Neira’s 4th WOGO mission and celebrated their 18-year work anniversary.

“Being on another WOGO mission, working side by side with Dr. Marshall-Rodriguez on our 18th work anniversary, was incredibly meaningful,” Marie shared. “It felt like everything had come full circle—celebrating such a significant milestone while directly impacting lives.”

Marie plays a critical role in ensuring every surgical instrument is properly prepared, keeping operations running smoothly during these high-intensity mission trips. “Though the workdays can be long and chaotic, the reward is much larger,” she added. “Volunteering on these missions gives me such a deep sense of fulfillment—it fills my heart with joy.”

WOGO was founded in 2009 by a group of female orthopaedic surgeons who recognized the urgent need for better access to joint replacement surgery—especially for women in under-served communities. Dr. Marshall-Rodriguez has been involved since their inception, helping the team on its first outreach trip to Kathmandu, Nepal, in 2010. Since then, WOGO has grown to include 10 female surgeons and has become a force for global medical relief, performing nearly 500 knee replacements across multiple countries and making a lasting impact on patients’ lives.

The WOGO Team Tanzania 2025—a dedicated group of 60+ volunteer medical professionals, including surgeons, anesthesiologists, nurses, therapists, and more—performed 47 knee replacements for 40 patients and distributed over 900 pairs of shoes, making a lasting impact.

These trips require extensive preparation, from assessing patients to ensuring they receive proper post-operative care. Since joining WOGO, Dr. Marshall-Rodriguez has completed four pre-trips, ensuring every detail is in place before surgery begins. This work would not be possible without Zimmer Biomet, a key partner that provides the high-quality implants WOGO surgeons rely on to restore mobility for patients around the world.

Transforming Lives, One Surgery at a Time

The impact of Dr. Marshall-Rodriguez’s work resonates deeply with her patients, who often describe her as a beacon of hope. One patient, Kenny Copeland, shared: “I felt the presence of the Lord, and I’ve never had a doctor pray over me. I am forever grateful.”

This sentiment is echoed in countless 5-star reviews, where patients praise her skill, compassion, and the Christ-centered care she provides. Her ability to make each patient feel valued and cared for has earned her recognition as a Top Doctor numerous times, as well as a stellar reputation on platforms like Google.

Beyond the Operating Room: The WOGO Mission Continues

WOGO’s impact doesn’t end when the team leaves a country. The organization works to establish long-term relationships with local medical professionals, providing training and resources to ensure sustainable healthcare solutions.

Funding these missions requires enormous effort, and WOGO relies on supporters to make future trips possible. One of the biggest fundraising efforts is the WOGO Charity Clay Shoot, an event held every two years. The last event raised an incredible $118,000, and this year, the team is setting a goal of $120,000 to support the next mission. For those looking to contribute to this life-changing work, sponsorships and participant spots are available.

👉 Sign up for the 2025 WOGO Clay Shoot here.

A Legacy of Giving Back

For Dr. Marshall-Rodriguez, these missions are not just a part of her career—they are at the heart of who she is. From the operating room in San Antonio, Texas, to hospitals in Tanzania, Congo, Cuba, Nepal, and beyond, her impact is felt across the world. As long as there are patients in need, she and the WOGO team will continue their mission—one knee replacement at a time.

How You Can Help

Dr. Marshall-Rodriguez’s work is a testament to the power of compassion and collaboration. But she can’t do it alone. By supporting the WOGO Charity Clay Shoot, you can help ensure that more patients receive the life-changing care they deserve.

Whether you participate, sponsor, or spread the word, your contribution makes a difference.

#TruOrthoCares #WOGO #OperationWalk #ZimmerBiomet #GlobalImpact #Tanzania2025

From Pain to Play: Johnny's Journey with Knee Replacement Surgery

For Johnny, a lifelong sports enthusiast and former college ice hockey player, staying active has always been a part of his identity. But over the years, increasing knee pain and instability started slowing him down, impacting not only his love for sports but also his ability to keep up with his five grandchildren. Determined to reclaim his active lifestyle, Johnny turned to Dr. Amanda Marshall-Rodriguez at TruOrtho for a solution. In November 2016, he underwent a left knee replacement, followed by a right knee replacement with Dr. Marshall-Rodriguez just one year later.

The Decision to Take Control

After years of managing pain and struggling to play sports comfortably, Johnny reached a point where he could no longer ignore his symptoms. "The pain was becoming too much, and I couldn't move like I used to," he shared. With his knees consistently rated at a 7 out of 10 on the pain scale, Johnny knew it was time to act. After thorough consultations with Dr. Marshall-Rodriguez, he felt confident that knee replacement surgery was the path forward.

Focused and Determined Recovery

Johnny was determined to make his recovery as efficient as possible. "I was laser-focused on a quick recovery and made sure to follow every instruction to the letter," he recalls. His personal goal was to recover within six weeks, and he committed to physical therapy with unwavering dedication. His advice for others considering surgery is clear: "Do your research, trust your surgeon, and DO your physical therapy… and then some more." Dr. Marshall-Rodriguez's support and expert guidance played a crucial role in helping Johnny meet his recovery goals.

Johnny playing for St. Louis University Club Hockey, 1975

Back on the Ice: A Full Circle Moment

Today, Johnny’s journey has come full circle. With both knees strong and pain-free, he’s not only riding his bike, exercising, and playing with his grandchildren, but he’s also back on the ice—where his athletic journey began back in 1961. In 2021, he took to the rink again and has continued playing ice hockey through 2024. Reflecting on his return to the sport, he says with pride, “I tell people, ‘Hey, at 70, I still can skate and play Ice Hockey”.

Words of Encouragement

Johnny’s story is an inspiring testament to the power of expert care and dedication. For those considering similar surgery, he says, "I highly recommend it if you're suffering like I was. Dr. Marshall-Rodriguez is an amazing surgeon. Trust in her and your recovery process—it’s worth every step."

Dr. Amanda Marshall-Rodriguez and her team at TruOrtho are committed to helping patients like Johnny rediscover their passions and lead active lives. If you or a loved one is facing joint pain, consider reaching out to TruOrtho. Dr. Marshall-Rodriguez's expertise and personalized approach to orthopaedic care can make all the difference in your journey to recovery.