Health experts advise morning stretches to combat autumn joint and foot pain

As autumn temperatures fluctuate in South Korea, there is an increase in reports of joint and muscle discomfort, such as stiffness in the knees and waist, or sharp heel pain.

Medical experts note that morning stiffness or pain when taking the first steps—often called ‘startup pain’—can be a symptom of degenerative osteoarthritis. To manage this, specialists recommend 2–3 minutes of gentle ‘startup exercises’ immediately after waking, such as rotating ankles or slowly bending the knees, to stimulate joints without excessive impact. Strengthening the quadriceps and gluteal muscles is also advised to maintain knee stability.

Additionally, increased outdoor activities like hiking and walking during the cooler season have led to a rise in plantar fasciitis cases. Data shows patient numbers have grown from approximately 250,000 in 2020 to 290,000 in 2025, with women and those in their 50s being most affected. Symptoms include sharp pain in the heel during the first steps of the day. Prevention includes wearing cushioned shoes, performing calf and foot stretches, and opting for low-impact exercises like swimming or cycling.