“Does running wear out your knees?” ... The problem isn’t running, but “excessive running” [Health Talk]

[Financial News] Every time a foot hits the ground, the knees, ankles and hips absorb an impact four to six times a person’s body weight. In a full marathon, that impact is repeated tens of thousands of times. This is why knee injuries are on the rise among runners in their 20s and 30s who have increased their mileage without proper preparation amid the running boom.
Races held across the country are so popular during the autumn marathon season that registration fills up quickly. The number of office workers in their 20s and 30s who have taken up running for their health and personal development has risen sharply. With improving race times and posting proof of finishing becoming popular on social media, many beginners have also joined running clubs. As more people take up running, more are also stopping. Many young patients are seeking medical care for knee pain, including “runner’s knee.”
The problem is that many people’s bodies are not as prepared as their enthusiasm. If they push themselves to increase their distance before their joints and surrounding muscles have sufficiently adapted to repeated impact, pain and injury can easily result.
That does not mean you need to take the saying “running wears out your knees” at face value. The force placed on a joint and damage to cartilage are separate issues. Moderate running, on the contrary, is known to help strengthen the muscles around the joints and nourish cartilage.
Dr. Kim Jung-hyeok, director of the Joint Center at Nanoori Hospital and a sports medicine specialist certified by the Korean Society of Sports Medicine, explained: “Studies have found that people who run regularly at a recreational level are no more likely to develop arthritis than those who do not run. What wears out the knees is not running itself, but ‘excessive running’ beyond what the body can handle.”
Common conditions caused by running include patellofemoral pain syndrome (runner’s knee), meniscal tears, Achilles tendinitis and plantar fasciitis. Joint conditions are often thought of as degenerative diseases that develop with age, but the number of young patients whose cartilage and menisci have been damaged early by excessive exercise is also rising. Once damaged, cartilage is difficult to regenerate on its own, and continuing to exercise with the damage can increase the risk of rapidly developing osteoarthritis. The belief that “I’m young, so I’ll be fine” can actually delay treatment.
Muscle soreness after running is common, but joint pain should be treated differently. If you have any of the following symptoms, it is best to stop exercising and see an orthopedic specialist.

Dr. Kim said, “If you keep running through the pain, simple inflammation can progress to cartilage damage. The earlier a joint condition is detected, the more likely it is to improve with nonsurgical treatments such as medication, injections and rehabilitation.”
Treatment depends on the extent of the damage. In many cases, nonsurgical treatment is enough to bring significant improvement in the early stages. However, if the meniscus is badly torn and becomes trapped in the joint, or if pain and loss of function persist despite conservative treatment, arthroscopic meniscal repair or resection, or cartilage restoration surgery, may be considered.

Arthroscopic surgery involves inserting an endoscope fitted with a small camera and special instruments through small incisions of less than 5 mm, allowing diagnosis and treatment at the same time while minimizing tissue damage. If arthritis has progressed significantly, joint replacement surgery may be necessary. The treatment is chosen after considering the patient’s age, activity level and extent of damage.
A marathon is a healthy hobby and a challenge, but just as important as finishing is protecting your joints so you can keep running for years to come. Listen first to the pain signals your body is sending, rather than focusing on improving your time.  

1. Warm-ups and post-run stretching are essential 
Before running, warm up with about five to ten minutes of light walking or dynamic stretching. Afterward, stretch your thigh, calf and gluteal muscles thoroughly.2. Increase distance and pace gradually, and check your shoes too   Do not sharply increase your weekly training volume all at once; build it up gradually. Also, choose running shoes that fit your feet and replace shoes whose cushioning has worn down from extended use.3. Combine strength training with rest Strong thigh, gluteal and core muscles help distribute the impact on your joints. Incorporate strength training two to three times a week, and get enough rest between runs to allow your body to recover.




[email protected] Medical Correspondent Jeong Myeong-jin Reporter