Starting running for health, what if you develop 'knee pain'?

 

Reporter Kim Su-jin

 

Running, a representative exercise that people of all ages can participate in, is increasing in popularity, not only for its health benefits but also for revitalizing sports gatherings, leading to what is called the 'running crowd.' Already this year, more than ten marathon events have been held in Seoul, continuing the enthusiasm. However, despite the health benefits of running, the number of people experiencing joint pain in the knees and ankles is also rising. This is due to excessive use of muscles that are not usually used and tension in surrounding muscles, putting strain on the joints. So, how should one manage their knees while running? We asked Choi Won-young, the director of Samsung Balance Clinic.

◆ Runner's knee: 5 causes of the condition

 

Runner's knee, also known as patellofemoral pain syndrome (PFPS), refers to pain in the front of the knee or around the kneecap. Director Choi stated, "Runner's knee mainly occurs due to specific walking or running patterns," citing causes such as ▲poor positioning of the kneecap (subluxation) ▲excessive training or overuse ▲stiff surrounding muscles (quadriceps, hamstrings) ▲tight calf muscles and Achilles tendon ▲unstable feet.

 

◆ Cool-down is just as important as warm-up… loosen muscle soreness 5 minutes after running

 

Many people are aware of and practice the importance of warming up before exercise to manage and prevent pain. However, Director Choi emphasized the importance of cooling down, noting that many people are unaware of how crucial it is, just as important as warming up.

Warm-up increases body temperature and heart rate before exercise, promoting circulation throughout the body. It also enhances muscle flexibility to achieve maximum performance during exercise.

Meanwhile, a cool-down is a recovery exercise. It gradually lowers the heart rate that has risen sharply due to exercise. If the heart rate is not lowered slowly, fluids within the joints and muscle tissues cannot be processed quickly, leading to the accumulation of substances that cause fatigue and pain. If this process is repeated, it can interfere not only with the next day's workout but also with the sustainability of the exercise routine.

Director Choi said about cooling down methods, "You can cool down by lightly jumping in place for about 5 minutes after exercise, shaking your whole body, or doing light stretching." He added, "Properly cooling down the joints and muscles that overheated during exercise and gradually lowering the heart rate can reduce fatigue and pain-causing substances."

 

◆ Protect your knees during running with 'Neurodynamic Taping'

 

The load on the ankles and knees during running is an unavoidable challenge. In particular, the knees play an important role in connecting the feet and the hips. Director Choi recommended 'Neurodynamic Taping,' a method widely used to achieve proper alignment of the knees, which can reduce the burden on the ankles and hips. This taping method using sports tape has been shown in research to decrease the load on the knees by 15-20%, making it useful during running.

 

 

 

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Someone running on the way to work this morning.

There seem to be many people.

 

Suddenly running could put strain on your knees.

Adequate stretching is also necessary.

 

Taping is a bit difficult.

Can I do well by looking at the picture? Haha

 

I saw on the media that the taping effect is good.