[Health Tip] Increasing Outdoor Activities in Autumn... Watch Out for Knee and Ankle Health

As autumn, a season ideal for outdoor activities, arrives, more people are enjoying sports outdoors or hiking in the mountains. However, during this period when the temperature difference between day and night increases sharply, flexibility of muscles and joints decreases, so it is important to pay attention to injury prevention. Additionally, since injuries to lower body joints such as knees and ankles can occur frequently, choosing the right shoes to minimize these injuries is also crucial.

Citizens visiting Gwanaksan Mountain in Sillim-dong, Seoul, are enjoying their holiday in casual attire. Photo by Yoon Dong-ju doso7@

Jinho Seon, head of the Orthopedics Department at Gangbuk Himchan Hospital, said, “Even low-intensity exercise can strain the knees, ankles, and soles of the feet if done excessively all at once,” adding, “Good shoes are those that fit your feet well and can reduce energy consumption or ankle fatigue during exercise.”

Hiking is a popular autumn exercise that provides effective full-body workout and is also beneficial for mental health. However, since climbing up and down slopes for long periods puts weight load on the knees, overexertion can easily cause knee injuries. Especially for those who do not usually exercise, the muscles, ligaments, and joint capsules around the joints tend to be stiff, so strenuous hiking should be avoided.

There is also a higher risk of injury from slipping and falling on downhill paths or when weight is suddenly applied, with meniscus tears being common. The meniscus absorbs shocks to the knee, provides stability, and helps the joint move smoothly. When the meniscus is torn or damaged due to aging and external impact, it can no longer properly protect the knee joint cartilage. Therefore, middle-aged people whose meniscus is aging are more susceptible to tears even from minor trauma, and excessive movement during hiking increases the risk of damage.

Above all, leaving meniscus tears untreated accelerates the progression to degenerative arthritis. Therefore, it is necessary to receive appropriate treatment early according to symptoms. When the meniscus damage is not severe, conservative treatments such as compression bandages, anti-inflammatory drugs, and splints are applied. In severe cases, depending on the extent of damage, arthroscopic surgery such as repair, resection, or transplantation is performed.

To avoid meniscus injuries while hiking, it is best to reduce the load on the knees. Walking slowly and taking frequent breaks can lessen the burden on the joints. Taking shorter steps than when walking on flat ground and maintaining a rhythmic pace is recommended. Using hiking sticks to distribute body weight also helps.

[Photo by Himchan Hospital]

When enjoying outdoor exercise in autumn, ankle health should also be carefully considered. The ankle supports part of the body weight and enables walking, exercising, and movement. Among ankle disorders, sprains are the most commonly experienced. An ankle sprain occurs when the ankle ligaments are damaged, usually caused by the ankle twisting inward or outward. The inner ligaments are relatively strong and less frequently injured, but the outer ligaments are often sprained and damaged.

Even if ankle ligaments are injured, they have the ability to heal naturally. Recovery is possible with rest, cold compresses, compression, immobilization, and elevating the ankle above heart level to reduce swelling. However, if pain is severe, the ankle is swollen or bruised, or walking is difficult, medical treatment is necessary. Because ankle sprains are common, many people neglect treatment even when the injury is severe. If ligament injuries are not properly managed and left untreated, they can lead to ankle instability or ankle arthritis, so caution is needed.

To prevent ankle injuries, it is good to loosen the tension in the ankle joints with sufficient stretching before and after exercise. Maintaining an appropriate body weight to avoid overloading the ankles and wearing stable shoes that fit well are also necessary. During prolonged exercise, using ankle braces and taping can be helpful. Strengthening exercises such as pulling the foot with a rubber band or pushing against a wall are also effective in preventing injuries.

Jinho Seon, head of the Orthopedics Department at Gangbuk Himchan Hospital, said, “If chronic ankle sprains persist, ligament or cartilage abnormalities should be examined,” adding, “If ligaments are damaged and the ankle frequently twists, ligament repair or reconstruction surgery can restore normal function.”