[콕!Health] 'Hip' Focused Running Exercise... Beware of 'Knee Injuries'

Recently, running has become wildly popular among people in their 20s to 40s. It is easily accessible without special equipment and is perceived as a so-called 'hip exercise,' leading to a rapid increase in the domestic running population, estimated to exceed 10 million.

The problem is that the number of people who start running lightly but end up with unexpected injuries is also increasing. Many get injured by pushing themselves too hard without considering the load on their knees and ankles. Since the knees bear a load three to four times the body weight while running, special caution is required.

[Image source=Getty Images]

Kang Seung-baek, director of the Knee Joint Center at Gangnam Bedro Hospital, said, "In the past, elderly patients visiting hospitals due to knee osteoarthritis were much more common, but recently, there are quite a few young patients visiting hospitals due to injuries caused by excessive exercise." According to the Health Insurance Review and Assessment Service on the 26th, among patients who visited hospitals last year for 'patellofemoral pain syndrome,' a representative injury caused by running, 35% were aged 20 to 40.

Such knee injuries that commonly occur during running activities like marathons or jogging are collectively called 'Runner's Knee.' Because repetitive impact and load are applied, running is considered an exercise that places a heavy burden on the musculoskeletal system itself. Especially, it can put excessive load on the knee joints, making injuries more likely. According to the 2020 Sports Safety Accident Survey, the knee accounted for 20.5%, the second most common injury site in recreational sports.

Patellofemoral pain syndrome is one of the representative diseases of Runner's Knee. It mainly appears when the knee is severely hit or experiences fractures or dislocations, but it can also develop without trauma during excessive or strenuous exercise, making it a common condition among young people with high activity levels. Typically, dull pain appears around the front of the knee near the patella, and symptoms tend to worsen when going up or down stairs, squatting, or sitting in one position for a long time. If left untreated, it can lead to degenerative arthritis, so it is recommended to visit a hospital for treatment if the pain is severe.

Lateral knee pain caused by 'Iliotibial Band Syndrome' is also a condition that can easily occur during excessive running. The main cause of pain is inflammation due to friction between the iliotibial band located on the outside of the knee and the lateral femoral condyle. It often appears during sudden and intense exercise, and running on sloped paths or uphill and downhill can also be causes. Most symptoms improve with 1 to 2 months of rest, anti-inflammatory medication, and physical therapy, but surgical treatment may be considered if these are ineffective.

[Photo by Gangnam Bedro Hospital]

Unlike degenerative diseases such as knee osteoarthritis in the elderly, these running-related injuries are caused by external forces, so avoiding excessive exercise is most important. Kang Seung-baek, director of the Knee Joint Center at Gangnam Bedro Hospital, explained, "The knee has a complex ligament structure, making it vulnerable to injury from various causes. Especially during activities where excessive load or strong external forces act on the knee, such as jumping, landing, and running, special caution is required."

To prevent injuries while running, it is important to develop proper exercise habits. In particular, sufficient warm-up exercises are crucial. Director Kang said, "It is good to perform about 10 minutes of warm-up to increase body temperature and skeletal muscle metabolism, and after running, stretching helps reduce muscle strain. Especially when running in the morning, since body temperature rises more slowly than in the evening, it is recommended to spend more time warming up."

To enjoy running healthily, it is advisable to consistently perform simple strength exercises to strengthen muscles needed for running, such as the gluteal and thigh muscles. This helps protect the knees and ankles, and it is also important not to run excessive distances over 70 km per week and to maintain a healthy body weight to reduce joint stress.

Maintaining a stable running posture is also one of the important factors. According to the 'Safe Running Guide' published by the Korea Health Promotion Institute, it is best to keep both knees slightly bent so that they feel like they are brushing against each other while running. When the foot touches the ground, it should lightly land on the heel, and when pushing off the ground, the forefoot should push off strongly to help maintain posture.

Choosing the right shoes to bear your weight is also important. Wearing cushioned running shoes or training shoes helps reduce the impact on the feet, ankles, and knees. Replacing shoes every 750 to 880 km helps maintain proper running posture. However, beginners and ordinary runners are advised to avoid carbon-plated shoes used by professional athletes, as excessive elasticity can cause severe heel pain such as Achilles tendinitis.

Especially since the weather has suddenly become chilly recently, running habits that consider this are important. Director Kang said, "When the temperature drops, patients complaining of sudden knee joint pain due to muscle and ligament contraction can increase sharply. Exercising excessively in cold weather can easily strain the joints, so it is essential to pay extra attention to warm-up and keeping warm while running."