[Hinews] As the crisp autumn breeze sweeps through South Korea, the streets are alive with a growing number of runners. Running’s appeal lies in its simplicity and accessibility, requiring minimal equipment. Estimates suggest that about 10 million South Koreans—roughly one-fifth of the population—run regularly, making it one of the country’s most popular outdoor activities.

However, clinicians caution that the risk of ankle and calf injuries is rising as the sport’s popularity surges.

Ankles: The Most Common Early Injuries in Runners

Dr. Young Lee, an orthopedic surgeon at Ewha Womans University Mokdong Hospital, highlights common running-related injuries: lateral ankle sprains (ligament injury), ankle fractures, Achilles tendon injuries (including tendinopathy and ruptures), and calf (gastrocnemius–soleus) muscle strains. These problems may result from acute trauma or evolve into chronic overuse conditions due to training errors, poor biomechanics, or inadequate recovery.
A common mistake is dismissing a twisted ankle as a minor sprain. Dr. Lee warns that repeated incidents can lead to chronic ankle instability, causing persistent discomfort during walking or running. Over time, chronic ankle instability increases the risk of post-traumatic ankle osteoarthritis.

Stretching before and after running, along with proper ankle care, can help prevent ankle and calf injuries. (Photo courtesy of ClipArtKorea)
Stretching before and after running, along with proper ankle care, can help prevent ankle and calf injuries. (Photo courtesy of ClipArtKorea)


A Sudden “Pop” Could Signal Calf Trouble

Runners who hear a sudden “pop” in their calf accompanied by pain should be alert for a possible gastrocnemius muscle tear or Achilles tendon rupture. These injuries typically occur when excessive force is applied during explosive movements such as sprinting or jumping. The gastrocnemius, the prominent muscle of the calf, is particularly prone to tearing and is often accompanied by bruising and swelling. An Achilles tendon rupture can make it difficult to lift the heel, and in severe cases, surgery may be required.
For immediate relief, Dr. Lee recommends applying an ice pack and elevating the leg above heart level to reduce swelling. However, persistent pain or significant swelling warrants a prompt visit to a medical professional.

Dr. Young Lee, Professor of Orthopedic Surgery, Ewha Womans University Mokdong Hospital
Dr. Young Lee, Professor of Orthopedic Surgery, Ewha Womans University Mokdong Hospital


Stretching: Non-Negotiable for Safe Running

Dr. Lee emphasizes that while running is an accessible sport, diving in without preparation heightens injury risks. “Anyone can start running, but without proper preparation, the body is more likely to suffer injuries,” he said.

To minimize risks, runners should include dynamic warm-ups before running and stretching afterward to maintain muscle and tendon flexibility. Wearing appropriate running shoes and supportive gear suited to individual biomechanics is also critical.

Running offers significant benefits, including improved cardiovascular health and positive effects on mental well-being. Yet, moderation and preparation are key. By incorporating basic precautions and regular self-assessments, runners can ensure their pursuit of fitness remains safe and sustainable.

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