Pain Called by Running, Runner's Condition 'Jang-gyeong Ligament Syndrome' and Prevention Methods

With the arrival of full autumn, it has become a great time for outdoor activities.

Thanks to the high blue sky, refreshing temperatures, and beautifully colored autumn leaves, many people are going hiking, and due to the recent running craze among the MZ generation, runners are frequently seen. As outdoor activities become more active, caution regarding sports injuries is necessary.

Running pain. [Image source=Clipart Korea]

Climbing mountains or running can put strain on the knee joints. Especially if you experience pain or a stiff feeling on the outer side of the knee, it is necessary to consider 'Iliotibial Band Syndrome.'

The iliotibial band runs from the pelvis along the outside of the thigh to just below the knee, connecting the ilium and tibia. It mainly helps stabilize the hip and knee joints and effectively transmits lower body strength. Without the iliotibial band, there is a risk of the hip or knee joints dislocating inward or outward when bending or straightening the knee.

The role of the iliotibial band increases when the knee is bent at 30 degrees, and overuse can cause pain due to friction with the lateral femoral epicondyle. Iliotibial Band Syndrome commonly occurs with excessive activities that frequently bend the knee, such as running, cycling, and hiking. Symptoms can also appear in people who are overweight, have bow legs (O-legs), uneven legs, a short iliotibial band, or lack lower limb flexibility.

If there is a problem with the iliotibial band, pain appears on the outer side of the knee, and the pain worsens when bending the knee more than 30 degrees. Pain is also felt when pressing on the outer side of the knee. Pain is often more intense when going downhill than uphill.

If left untreated, you may hear sounds or feel catching when moving the knee, which can restrict free movement of the knee or be accompanied by lateral swelling.

Dr. Seo Jin-hyeok, an orthopedic specialist at Daedong Hospital Joint Center, said, “Since it is known as a runner’s disease, it commonly occurs in people who enjoy running. To prevent it, thorough stretching and avoiding overuse are essential.” He added, “Meniscal tears are sometimes accompanied, so if any abnormal symptoms occur in the knee, you should definitely visit an orthopedic clinic to check the knee condition and receive early treatment.”

Diagnosis is made through physical examination, imaging tests, and the main symptoms experienced by the patient. Activities are restricted to stabilize the iliotibial band, and depending on symptoms, medication, hot/cold packs, physical therapy, and injections are administered. If symptoms do not improve with non-surgical treatment, surgery may be considered based on medical judgment.

If you plan to engage in exercises that heavily use the legs, it is important to thoroughly stretch the lower limbs before and after exercise, including the iliotibial band, tensor fasciae latae, quadriceps, gluteus medius, and hamstrings.

Especially when enjoying running, it is better to run on flat ground rather than downhill, and using a track is preferable to uneven paths. Also, wear running shoes designed for running that fit your foot condition, regularly check the cushioning, and replace them if worn out.

When hiking, sufficient stretching and wearing hiking boots are important. When descending, choose routes that put less strain on the knees, and take breaks if knee pain occurs or if you feel physically fatigued.

For knee health, it is helpful to avoid excessive exercise, strengthen lower limb flexibility and muscle strength, and pay attention to weight management.

This content was produced with the assistance of AI translation services.