Running Fever Despite Cold Wave...How to prevent joint injuries?
Feb 02, 2025
Despite the recent cold wave, the running fever has not cooled. In particular, it is so popular that the domestic running population reaches 10 million, with running crews actively active around the MZ generation. It is now becoming a culture, not just an exercise. Running can be easily started by anyone without special equipment, which has a positive effect on the mind and body. However, in winter, it is easy for muscles or joints to become stiff due to cold weather, which can increase the risk of injury.
Professor Kim Hak-joon of orthopedic surgery at Korea University Guro Hospital emphasized that "sufficient preparation and cleanup exercises before and after exercise in a cold environment are more important than anything else."
◇Running and health effects are higher than walking...An ambush is a foot and knee injury
Running is effective in strengthening cardiopulmonary function and managing weight, and also helps prevent adult diseases such as cardiovascular disease. In particular, in winter, cold air makes cardiopulmonary functions more active and prevents the body from overheating during exercise, which has the advantage of being able to exercise for a long time.
However, sudden increase in exercise intensity at low temperatures can lead to injury. Professor Kim Hak-jun said, `If you start exercising without enough warm-up and stretching, you will put a lot of pressure on your knees, ankles, and feet. In particular, in winter, the body stiffens more easily, so it is inevitably more dangerous."
One of the knee injuries that can occur frequently during running is a knee injury. Among them, patella knee softening causes pain around the front patella of the knee, and the pain becomes more severe when going up and down the stairs or sitting down. If left untreated, it can develop into degenerative arthritis, so if symptoms occur, you should visit a hospital immediately.
Another common injury is intestinal ligament syndrome. It causes pain on the outside of the knee, and often occurs when the intensity of exercise is rapidly increased. In particular, it is often seen when running uphill or downhill, and if the pain gets worse, physical or medication may be required.
If you feel pain in your heel when you take your first step in the morning, you may suspect plantar fasciitis.
Professor Kim Hak-jun said, "Footal fasciitis is a disease in which the fascia of the sole of the foot is repeatedly damaged and inflammation occurs, and symptoms can be exacerbated by excessive running or incorrect shoe selection"After exercise, sufficient rest and foot stretching are essential", he explained. "It is important to gradually increase the intensity of exercise and slowly build your body rather than trying to achieve your goal in a hurry by exercising too much " he added.
◇ Stretching before and after exercise is sufficient...Choose the right cushion sneakers
Professor Kim Hak-jun "In winter, warm-up and finishing exercises should be done more thoroughly," he stressed. It is important to do enough stretching to raise body temperature and relax muscles for 5-10 minutes before starting exercise, and it is also effective to warm up indoors first. After exercise, it is necessary to relax your muscles by walking for about 5 minutes or by stretching lightly. In addition, it is recommended to wear hats and gloves in preparation for changes in body temperature, or to wear several layers of thin and light clothes.
The choice of running shoes also plays an important role in preventing injuries. It is recommended to wear cushioned sneakers that can relieve the impact on the feet and knees and replace them every 500-800km cycle. Professor Kim advised that "those who are new to learning should avoid elastic carbonized sneakers, support their feet to prevent heel pain, and choose sneakers with adequate cushioning."
Professor Kim Hak-joon of orthopedic surgery at Korea University Guro Hospital emphasized that "sufficient preparation and cleanup exercises before and after exercise in a cold environment are more important than anything else."
◇Running and health effects are higher than walking...An ambush is a foot and knee injury
Running is effective in strengthening cardiopulmonary function and managing weight, and also helps prevent adult diseases such as cardiovascular disease. In particular, in winter, cold air makes cardiopulmonary functions more active and prevents the body from overheating during exercise, which has the advantage of being able to exercise for a long time.
However, sudden increase in exercise intensity at low temperatures can lead to injury. Professor Kim Hak-jun said, `If you start exercising without enough warm-up and stretching, you will put a lot of pressure on your knees, ankles, and feet. In particular, in winter, the body stiffens more easily, so it is inevitably more dangerous."
One of the knee injuries that can occur frequently during running is a knee injury. Among them, patella knee softening causes pain around the front patella of the knee, and the pain becomes more severe when going up and down the stairs or sitting down. If left untreated, it can develop into degenerative arthritis, so if symptoms occur, you should visit a hospital immediately.
Another common injury is intestinal ligament syndrome. It causes pain on the outside of the knee, and often occurs when the intensity of exercise is rapidly increased. In particular, it is often seen when running uphill or downhill, and if the pain gets worse, physical or medication may be required.
If you feel pain in your heel when you take your first step in the morning, you may suspect plantar fasciitis.
Professor Kim Hak-jun said, "Footal fasciitis is a disease in which the fascia of the sole of the foot is repeatedly damaged and inflammation occurs, and symptoms can be exacerbated by excessive running or incorrect shoe selection"After exercise, sufficient rest and foot stretching are essential", he explained. "It is important to gradually increase the intensity of exercise and slowly build your body rather than trying to achieve your goal in a hurry by exercising too much " he added.
◇ Stretching before and after exercise is sufficient...Choose the right cushion sneakers
Professor Kim Hak-jun "In winter, warm-up and finishing exercises should be done more thoroughly," he stressed. It is important to do enough stretching to raise body temperature and relax muscles for 5-10 minutes before starting exercise, and it is also effective to warm up indoors first. After exercise, it is necessary to relax your muscles by walking for about 5 minutes or by stretching lightly. In addition, it is recommended to wear hats and gloves in preparation for changes in body temperature, or to wear several layers of thin and light clothes.
The choice of running shoes also plays an important role in preventing injuries. It is recommended to wear cushioned sneakers that can relieve the impact on the feet and knees and replace them every 500-800km cycle. Professor Kim advised that "those who are new to learning should avoid elastic carbonized sneakers, support their feet to prevent heel pain, and choose sneakers with adequate cushioning."
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This article was translated by Naver AI translator.
