What if I start running to stay healthy, but end up with knee pain?

What if I start running to stay healthy, but end up with knee pain?

 

Reporter Kim Su-jin

 

Running is a classic form of exercise that can be enjoyed by people of all ages. The popularity of running, often referred to as "running," is on the rise, fueled by its health-boosting benefits and the rise of sports clubs. This year alone, more than ten marathons have been held in Seoul, demonstrating its continued popularity. However, despite its health benefits, a growing number of people are complaining of joint pain, particularly in the knees and ankles. This is due to the overuse of unused muscles and the tension in surrounding muscles, which puts a strain on the joints. We asked Choi Won-young, Director of Samsung Balance Clinic, about how to care for your knees while running.

◆ Runner's Knee: 5 Causes

 

Patellofemoral Pain Syndrome (PFPS), also known as Runner's Knee, refers to pain in the front of the knee or around the kneecap. Dr. Choi explains, "Runner's Knee is primarily caused by certain walking or running styles," and lists several causes, including: ▲Misalignment of the kneecap (subluxation), ▲Overtraining or overuse, ▲Stiff surrounding muscles (quadriceps, hamstrings), ▲Tight calf muscles and Achilles tendon, and ▲Unstable feet.

 

◆ Cooldown is as important as warming up… 5 minutes to relieve muscle pain after running

 

Many people know and practice the importance of a warm-up, a pre-exercise preparation step, to manage and prevent pain during exercise. However, Director Choi emphasized the importance of the cool-down, saying, "Many people are unaware of the 'cool-down,' which is just as important as the warm-up."

Warming up before exercise raises body temperature and heart rate, and improves blood flow throughout the body. This increases muscle flexibility and maximizes performance during exercise.

On the other hand, a cooldown is a cooling-down exercise. It serves to gradually reduce the heart rate that has rapidly increased due to exercise. If the heart rate is not gradually reduced, fluids in joints and muscle tissue cannot be quickly removed, leading to the accumulation of substances that cause fatigue and pain. If this continues, it can affect not only the next day's workout but also the continuity of the workout.

Director Choi said about the cool-down method, "You can cool down for about 5 minutes after exercise by lightly jogging in place, shaking your whole body, and light stretching." He added, "If you properly cool down the joints and muscles that were overheated during exercise and gradually lower your heart rate, you can reduce fatigue and pain substances."

 

◆ Protect your knees with 'neurodynamic taping' while running

 

When running, the stress on the ankles and knees is an unavoidable challenge. The knees, in particular, play a crucial role in connecting the foot and the lower back. "Proper knee alignment is essential to reducing the strain on the ankles and lower back," says Director Choi, recommending "neurodynamic taping," a widely used method for achieving proper alignment. This taping method, utilizing sports tape, has been shown to reduce knee stress by 15-20%, making it a useful tool for running.

 

 

 

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Are you running on your way to work this morning?

There seem to be a lot of them.

 

If you run suddenly, it can strain your knees.

Sufficient stretching is also necessary.

 

Taping this is a bit difficult.

Can you do it well by looking at the picture?

 

The media says that taping is effective.