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Yon's Talk

Runners, Attention!
How to Run Healthily

Hello! I am Dr. Ji-yeon Hong of Yon Oriental Medicine Clinic!

As I mentioned in my previous post, I have taken up running as a hobby lately. Since I’m not exactly a natural athlete and I’m no longer in my 20s, I only use about 50-60% of my total exercise capacity.

I try to be careful not to injure my joints, muscles, or ligaments. If I feel even the slightest strain, I either lower the intensity or take a rest to protect my body. I have to be mindful of my age, after all! ^^;

Person running
Warning

Why do we tend to overdo it when running?

When you run, you feel great and your energy rises, which often leads to pushing yourself too hard without realizing it. Especially with 1-2km left to your target distance, you might think, "It’s not much further, let me speed up and improve my record!" or on a Sunday, "It's my day off, let's run for another 30 minutes!" or if someone is running at a similar pace, "I have to beat them!" These thoughts often lead to over-pacing.

If you do this for a few days, you'll start feeling aches and pains here and there. While running offers plenty of neurological and cardiorespiratory benefits, incorrect posture can become a problem.

Furthermore, hormones like endorphins and anandamide secreted during running provide feelings of happiness, motivation, and pain relief. Because of this, you might not notice the pain and push yourself too hard, which can lead to serious musculoskeletal problems. You must never overdo it!!

Joint Injuries

4 Joint Injuries
Runners Should Watch Out For

Outer Knee Pain

Iliotibial Band Syndrome
Worsens primarily on downhill slopes;
pain occurs when bending knee by 30°

Front Knee Pain

Chondromalacia Patellae
Stiffness or sharp pain at the front of
the knee when standing up from a seat

Inner Knee Pain

Pes Anserine Bursitis
Pain occurs when standing up or
climbing stairs

Hip & Ankle Pain

Groin & Achilles Tendonitis
Sharp pain when rotating the leg or
inflammation of the Achilles tendon

Muscle Injuries

4 Types of Muscle Pain
After Running

Incorrect running form or
excessive long-distance running
puts heavy strain on muscles.

Muscle pain areas
POINT 01

Hamstrings

You may feel a pulling sensation or stiff pain in the back of your thighs.

POINT 02

Tibialis Anterior

When using a stride that is too long or bending the ankle improperly, the muscles at the front of the calf become tight and tender.

POINT 03

Gastrocnemius

Tightness and pain in the back of the calf; it may even appear swollen if you change your running form or shoes.

POINT 04

Plantar Fascia

Pain in the heel or sole of the foot may indicate plantar fasciitis; it is most painful during the first steps in the morning.

Recovery Rule

Want to run for
a long time?

Please strictly follow these
rules for healthy running.

Recovery rules
RULE 01

No Over-pacing!!

We are running to stay healthy, not as athletes trying to set new records. Never overdo it! Pushing too hard leads to injury.

RULE 02

Stop Immediately If in Pain

If you notice pain but keep running thinking, "It will get better as I keep going," you will eventually break down. Stop immediately and recover for a few days.

RULE 03

Visit the Clinic If Pain Persists Over 3 Days

If pain persists despite taking enough rest for 3 days or more, do not hesitate to visit our Oriental Medicine Clinic for treatment.

RULE 04

Stay Warm and Protected

In winter, protect your Achilles tendon with warm socks that cover your ankles to avoid exposure to cold air, and always stretch.

Clinic Care

Customized Oriental
Treatments for Fast Recovery

Treatments like herbal acupuncture, acupuncture, moxibustion, cupping, and herbal medicine
can significantly speed up your recovery.
I also receive herbal acupuncture treatment around my knees
on days I over-pace to help me recover!

Herbal acupuncture

Targeted Herbal Acupuncture

We administer herbal acupuncture around the knee or affected muscles strained by over-pacing to quickly soothe pain and aid recovery.

Acupuncture, moxibustion, cupping, and herbal medicine

Acupuncture, Moxibustion, Cupping & Herbal Medicine

Intensive Oriental medical treatments that release muscle tension and improve circulation help regenerate damaged tissue and fundamentally prevent running injuries.

"Running is great for your body! Please run while sticking to the rules to avoid injury as much as possible,
and Yon Oriental Medicine Clinic will be here to help you get back to running quickly."