Cycling, hiking, and night running should be done in moderation, or you'll love them when young and suffer when old.
The World Cup, in full swing, not only showcases the allure of sports but also ignites the desire to "get moving" in many. Football, badminton, swimming, square dancing… all have their enthusiasts. Urban youth, however, have their own trendy activities—hiking, cycling, and night running. Once hooked, these sports are hard to give up, leading to day-after-day, year-after-year dedication, prompting loved ones to ask: Will it harm your knees? What if you get Achilles tendinitis?... Medical experts say every sport has its pros and cons. Before diving in with enthusiasm, understand the characteristics of each activity, prepare well, and take preventive measures to avoid future issues.
Cycling enthusiasts
Falling can hurt your brain, long rides can hurt your butt
With just a bicycle and a backpack, plus essential gear like a helmet, glasses, and gloves, you're ready to go. Don’t think a bicycle can’t take you far—cyclists traveling to Beijing, Tibet, or even around the world is no longer news.
Take Liangliang, who considers himself a super beginner. His current cycling routine is a daily commute of about 18 kilometers round trip. Traveling to Tibet or around the world seems distant, but it doesn’t stop him from working toward that goal. Liangliang rides with fellow enthusiasts around the university town loop weekly, covering 15 kilometers. When time allows, he cycles from downtown Guangzhou to Conghua. So far, the most striking thing about entry-level cycling for Liangliang is knee pain after long rides, which requires rest and care. Some cyclists go further, riding mountain bikes at Tianlu Lake on double Saturdays and Sundays, flying over slopes and splashing through puddles in a cycling version of "Speed and Passion."
Expert analysis:
While many can ride a bike and it’s not difficult, Wang Wen notes that many colleagues are cycling enthusiasts. Especially with “2014, the last Sichuan-Tibet Highway, the last 318,” many cyclists don’t want to miss this final chance and are eager to try. But Wang warns that long-distance cycling is not a “spur-of-the-moment journey.”
From a health perspective, cycling involves prolonged sitting with a slightly forward-leaning posture, which affects men more. Pressure on the perineum during cycling can impair local blood circulation, potentially causing issues like groin pain, testicular discomfort, urgency, and frequency of urination. Traditional bicycle seats, with a narrow back and protruding front, make choosing the right bike crucial for long rides. Wearing cycling shorts reduces inner thigh friction with the seat, protects leg skin, and eases discomfort. Wang advises periodically lifting the buttocks during long rides to maintain blood flow.
Cyclists often face neck strain from holding their heads up too long. Wang explains this relates to bike choice and posture. Leaning forward while keeping the head forward during rides keeps neck muscles in one position, leading to fatigue and pain—a warning sign. Chronic slouching can cause persistent back pain and conditions like lumbar fasciitis. Adjust saddle height properly, and do stretches during breaks to relieve tension.
Notably, Liangliang’s knee pain after cycling stems from poor posture. Wang says cycling is actually good for knees, but incorrect posture that exceeds the knee’s normal range of motion adds unnecessary strain and wear. Also, always wear a helmet to protect your head in case of accidents.
Hiking, simply put, is walking-related exercise. As an easy and accessible fitness activity, it’s gaining popularity. Hiking isn’t just casual walking—it involves purposeful medium- to long-distance walking in suburbs, rural areas, forests, mountains, deserts, or even snowfields and glaciers, making it one of the most common outdoor activities.
Some hikers walk for days, others for dozens. For Xiao Hong, a young amateur hiker, it’s limited to spare time. “We organize activities weekly, usually starting at Huolu Mountain and going to Fenghuang Mountain—about 14 kilometers, a short hike. Sometimes we go from Huolu to Maofeng Mountain—around 38 kilometers, a long hike. It’s our basic outdoor training. At first, it’s exhausting, but it gets easier with practice, and we gradually increase distance.” Hiking isn’t about going empty-handed; essentials are a must. Xiao Hong says their daily load is about 5 kg. For multi-day camping trips, it’s typically over 15 kg.
Hardcore hikers trek through Motuo in Tibet or hike the Mingyong Glacier route in Yunnan.
Hiking enthusiasts
Long walks severely damage knees
Expert analysis:
Dr. Wang Wen, chief orthopedist at Guangzhou Red Cross Hospital, says hiking—long-duration, long-distance walking—commonly causes ankle sprains, blisters, and cramps. These injuries are visibly obvious and the body’s clear warning signs. Stopping activity, treating the issue, and gradually increasing outdoor intensity with precautions minimizes health risks.
But chronic damage from prolonged activity is a concern. Wang says long hikes strain the Achilles tendon, leading to tendinitis. With prompt treatment, recovery is quick, but without rest and therapy, it can cause persistent pain or even rupture, possibly requiring surgery.
Prolonged walking wears down knee cartilage, with severity depending on muscle strength, precautions, and posture. Women, with weaker muscles and softer ligaments, are more prone to knee damage, especially under weight-bearing long-distance walks, leading to anterior knee pain. Ignored, this causes severe cartilage wear and early patellofemoral arthritis.
Also, hiking weight loads matter. Wang warns that carrying heavy loads long-term isn’t just tiring—it strains the lumbar spine, causing acute lower back pain, muscle strain, or herniated discs. While waist belts help, they only ease the load. Thus, pack light and take regular breaks to rest your back.
Night runners
Fear of foot injury and high heart rate
Night running emerged due to time constraints—busy days leave exercise for the evening. Essentially, it’s running at night. Ms. Yang has been a night runner for a year, progressing from gasping after 200–300 meters to running over 10 kilometers—a huge change. To her, night running brings not just physical health but also mental joy and fulfillment.
Beyond cooler “gear” at night, night running is no different from regular jogging. But even simple running has many nuances. “How to last longer, run farther, avoid injury…” Over a year of night running, Yang constantly updates her knowledge, realizing running isn’t as simple as it seems. “Things like when to run, how long, what shoes… all matter. Doing it right prevents health issues.” Recently, she joined a running class to learn proper form, breathing, and heart rate control.
Expert analysis:
In fact, night running is not much different from regular running. However, Wang Wen reminds us that running isn’t something you can just jump into by putting on any old pair of shoes. The choice of running location, the selection of running shoes, and maintaining proper running form are all crucial. “Running long-term on uneven or overly hard surfaces may lead to Achilles tendinitis. If you can’t run on a sports field, it’s best to choose a qualified pair of running shoes with good cushioning,” Wang emphasizes. For those with flat feet or other foot conditions, it’s recommended to get checked at a hospital and select appropriate shoes based on a doctor’s advice.
On the other hand, prolonged, long-distance, and continuous night running will undoubtedly increase the load on the forefoot, which may cause the plantar fascia to become ischemic due to overactivity, pulling, and compression—any of which could trigger plantar fasciitis. But many people often assume that pain in the sole or heel is simply due to fatigue and nothing too serious. However, once plantar fasciitis develops into a chronic inflammation, surgery may be required.
Wang Wen advises that night running is best done one hour after a meal and two hours before bedtime; otherwise, it can hinder digestion and affect sleep. Each night run should last around 30–40 minutes, and it’s recommended to run three to four times a week. The intensity shouldn’t be too strenuous, and it’s best to know your resting heart rate before exercising. A simple way to do this is to measure your pulse one to two minutes after waking up in the morning to determine your baseline heart rate. For healthy individuals, the maximum heart rate during exercise should not exceed 150% of the baseline heart rate, while for those with underlying health conditions, the maximum heart rate should not go beyond 100%, as doing so may lead to serious consequences. “If your heart rate is too high, it could result in insufficient blood supply to the heart, posing a risk of sudden death. For individuals with pre-existing conditions, an excessively high heart rate can also easily trigger the onset of those conditions.”
Reminder
Many people hold the mistaken belief that any form of exercise will automatically lead to good health. In reality, that’s far from the truth. Sports injuries are closely related to congenital skeletal developmental issues, excessive exercise, improper exercise posture, and overly intense activity levels (extreme strain). Generally speaking, the more frequently a body part is used, the more prone it is to injury. Therefore, pushing yourself too hard in an attempt to achieve quick results may lead to the opposite outcome.
Common Injury Risks in Traditional Sports
Young professionals hit the gym to run or dance after work; seniors hike or join square dancing sessions after meals; and more active individuals swim, run, or play ball sports… But did you know? A suitable sport for you isn’t entirely determined by interest—it’s also closely tied to your physical condition. For example, for those with osteoarthritis, running is not the best choice, while swimming is a more ideal form of exercise.
For people whose main goal is to maintain health, although acute injuries during exercise are given attention and actively prevented, chronic injuries such as soft tissue damage are often overlooked. Dr. Zeng Chun, associate chief physician in the Department of Joint Surgery at the Third Affiliated Hospital of Southern Medical University, says that many people who suffer sports injuries and come to the hospital are mainly concerned about whether they’ve fractured a bone, and often breathe a sigh of relief upon hearing that they haven’t. But in reality, bone injuries generally recover quite well with proper treatment, whereas soft tissue injuries, ligament and tendon damage are not only harder to detect but also difficult to reverse.
[Soccer] Hip, Knee, and Ankle Are Prone to Injury
As a traditional sport, soccer is popular among many, but injuries are inevitable. Dr. Zeng Chun states that the intense physical contact in soccer makes the knees vulnerable to direct impacts. In addition, sudden movements during the game—such as turning, jumping, and landing—can easily damage the cruciate ligaments of the knee.
Apart from direct injuries, indirect harm caused by the ball mostly affects the lower limbs. For instance, kicking the ball with the outside of the foot can easily injure the anterior talofibular ligament, which is the most common ankle injury. Kicking with the inner front part of the foot, especially when the knee is bent and the lower leg suddenly twists outward due to the ball’s impact, can easily damage the medial collateral ligament, meniscus, and anterior cruciate ligament of the knee. This is especially likely to happen when “kicking against” an opponent.
Preventive Measures: Do sufficient warm-ups, especially targeted warm-ups for the joints that are prone to injury in soccer, such as calisthenics or light jogging. Exercise according to your ability, gradually increasing intensity in a planned manner, and avoid any movements that exceed your joint’s range of motion or strength limits.
[Badminton] Acute: Shoulder, Hip, Elbow, Knee, Ligament Strains (Knee, Achilles Tendon)
Chronic: Medial Epicondylitis, Lateral Epicondylitis
In Guangzhou, badminton is a beloved sport for many. But experts say that in all aspects of badminton—whether it’s forehand, backhand, or drop shots—the basic movement mostly involves rapid internal rotation of the forearm driving wrist flexion and whip-like power generation. The shoulder joint performing this repetitive action is highly susceptible to rotator cuff injuries.
Preventive Measures: Always warm up sufficiently—proper preparation of joints, ligaments, and muscles is crucial. Wearing protective gear such as wrist supports, shoulder braces, knee pads, and ankle supports can help reduce injury risks. Choose appropriate courts and shoes with soles that have adequate thickness and elasticity.
[Swimming] Swimmer’s Shoulder
Swimming offers many benefits, including improved cardiovascular function, calorie burning, muscle stretching, enhanced coordination, and increased bone density.
Dr. Zeng Chun says that because swimming takes place in water, the limbs and spine aren’t subjected to the hard impacts common in other sports, so sports-related injuries are relatively rare. However, inadequate warm-up or incorrect posture can easily lead to soft tissue injuries. The shoulder is the most commonly injured area in swimming. Some swimmers overexert their shoulder muscles and ligaments during strokes and don’t take it seriously, which can result in lingering shoulder strains. For example, they may feel discomfort in rainy weather—a condition known as swimmer’s shoulder. Experts point out that in swimming, especially during backstroke and butterfly stroke, the large range of arm motion and the intense, continuous contraction of shoulder muscles can easily lead to overuse, resulting in soft tissue inflammation.
Preventive Measures: Do warm-up stretches before swimming and increase your workout intensity gradually and in a planned manner. Additionally, if you start feeling cold in the water after swimming for a while, it’s best to get out quickly to prevent cramps. Be mindful of protecting injury-prone areas while swimming and avoid overexertion.
[Table Tennis] Lumbar Sprain, Wrist Injuries
When playing table tennis, frequent wrist movement can lead to injury if the wrist lacks flexibility or strength—especially when executing fast inward or outward rotations during shots. Overexertion is another major cause of lumbar injuries. Another contributing factor is losing balance due to improper body positioning during strokes, yet still forcing a powerful shot, which can easily harm the body. A sedentary lifestyle leading to stiff lumbar muscles is also a fundamental reason for increased injury risk.
Preventive Measures: Warm up properly and consider using protective gear like wrist supports. Avoid movements that exceed your joint’s range of motion.
[Basketball] Shoulder and Knee Are Prone to Injury
The most common injuries in basketball are acute traumas caused by falls, incorrect landings after jumping for the ball (stepping on others’ feet or being stepped on), sudden stops, sharp turns, collisions, or playing on uneven or slippery surfaces. Minor injuries may be just scrapes, while severe ones can include fractures or dislocations.
Dr. Zeng Chun explains that common basketball injuries include ankle ligament sprains or fractures (which, if improperly treated, can become chronic issues causing persistent pain and hindering performance), knee ligament and meniscus injuries, finger contusions, and scaphoid bone fractures in the wrist. Chronic injuries also occur in basketball, among which chondromalacia patellae is the most impactful on training and technique. It mainly results from excessive localized training such as sliding attacks, defensive moves, sudden stops, and jump shots, and should be taken seriously.