Increased indoor exercise avoiding cold wind, caution against injuries to three joint parts at Himchan Hospital
Nov 14, 2025
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However, if the temperature drops, muscles, tendons, and joints may become stiff, increasing the risk of injury, so caution is needed.
For safe exercise, it is most important to keep '3', such as warm-up exercise, body temperature management, and early response.
◇Jump, quick step and change direction, knee strain
Badminton and table tennis are exercises that require quickness, and can strain knees and ankles because they jump, quick steps, and sudden change of direction. Sufficient rest and cold compresses are good in the early stages of pain. It is also necessary to learn how to cope with taping or splinting in advance.
Among knee injuries, rupture of an anterior cruciate ligament and damage to meniscus cartilage are typical.
Anterior cruciate ligament rupture is one of the most common and serious sporting injuries that occur in the knee.
The anterior cruciate ligament prevents the knee from being pushed back or overstretched, and when ruptured, a sound of 'tuk' is heard and symptoms such as pain and swelling are observed in the knee. When bending or stretching the knee, it is unstable and sometimes loses strength.
The meniscus cartilage protects and buffers joint bones and cartilage in the inside and outside of the knee joint, which can be easily torn by external impact as elasticity decreases with age. If the pain persists or swells or stiffens in the knee, the symptoms of creaking with even a slight twist of the knee, and the symptoms of the knee not being fully extended and getting caught, the meniscus cartilage is suspected, so you should be examined and treated at a hospital.
◇Sound of a sprained ankle 'tuk', mostly tendon rupture
An ankle sprain is also a common injury. It is caused by damage to the ligaments when the ankle is severely twisted or folded.
There is pain and swelling during the first ankle sprain, but repeated ankle damage is gradually reduced in pain and swelling compared to the beginning. As a result, ankle sprains are often considered insignificant, but if the damaged area is not treated, the ankle becomes chronically unstable and the risk of injury increases. Therefore, if an ankle sprain occurs, the swelling should be calmed with splints or cold compresses for a certain period of time, and the stretched ligaments should be restored through muscle strengthening exercises.
Director of Himchan Hospital Ryu Seung-yeol (Orthopedic Surgeon) responded, "The ankle ligament damage is largely divided into three stages depending on the severity. The first-degree damage is a minor injury that slightly stretches the ligament, the second-degree damage is a partial rupture of the ligament that causes swelling, pain, and bleeding, resulting in bruises or discomfort in walking, and the third-degree damage is a complete rupture of the ligament, which means that the level of surgical treatment is required due to very severe pain and swelling", he explained.
Director Ryu Seung-yeol said "If you hear a sound of 'tuk' when you fold your ankle, most of it means a ligament tear."A light sprain can be improved with conservative treatments such as cold compresses, but if there is a sound "tuk" you must check with an orthopedic doctor for partial or complete rupture." he advised.
In addition, attention should be paid to Achilles tendonitis, which causes swelling as the Achilles tendon area becomes red or has a fever, and pain in the back of the calf. If you suddenly exercise excessively while you are not exercising much, your Achilles tendon can gain severe weight, causing acute inflammation and pain. If you have Achilles tendonitis, you should settle down with a cold compress for the time being. If symptoms are alleviated, it is good to circulate blood with thermal therapy.
◇ Help with collagen injection treatment for early shoulder injuries...Prevention of progressive deterioration
Badminton rackets, table tennis rackets, and golf clubs are easily overloaded on the shoulders, and shoulder collision syndrome can occur at this time. Shoulder collision syndrome is a disease that causes inflammation by continuously colliding the shoulder with the shoulder blade and the rotator cuff, the tendon that moves the arm.
It is often caused by working with a lot of shoulders or exercising a lot of lifting the arm over the shoulder. When you move your arms, you feel something is stuck or you make a sound, and you have severe pain in the front or edge of your shoulder. In addition, lifting the arm by 60 to 90 degrees intensifies the pain, but outside this angle, the pain decreases, and symptoms are worse at night than during the day.
If shoulder collision syndrome is left unattended, it may lead to rotator cuff rupture, which breaks shoulder tendons, so be careful.
The rotator cuff functions to hold the joint stably when moving the shoulder, and early treatment is very important because surgery is inevitable when completely ruptured. In the early stages of minor damage, symptoms can be expected to improve with physical therapy, drug therapy, and strengthening exercise therapy with sufficient rest. However, if partial rupture progresses, it is difficult to control pain with medication, and if it is somewhat early for surgery, collagen injection treatment is helpful.
Collagen injection treatment is a method of helping tissue regeneration by injecting collagen into damaged areas. Through this, the effect of suppressing the partial rupture from proceeding to full-layer rupture can be expected.
Kim Yoo-geun, director of Bupyeong Himchan Hospital (orthopedic surgeon), advised "Even if it is thought to be a minor damage, if it does not improve after some time, it is highly likely to develop into a chronic disease.".
"To minimize injuries before the game, it is important to relax muscles and joints with sufficient warm-up and stretching," he said.
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This article was translated by Naver AI translator.
