The fervent FIFA World Cup not only showcases the allure of sports but also ignites the desire in many to "get moving." Football, badminton, swimming, square dancing... each has its own enthusiasts. Urban youth, however, have their own trendy pastimes — hiking, cycling, and night running. Once hooked on these activities, it's hard to quit, with day-after-day, year-after-year dedication leading loved ones to ask: Will it affect your knee joints? What if you get Achilles tendonitis?... Medical experts say every sport has its pros and cons. Before diving headfirst into exercise with enthusiasm, understand the characteristics of different activities, prepare adequately, and take preventive measures to avoid future health issues.
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Cycling enthusiasts
Falling can injure your brain, and long rides hurt your butt
With just a bicycle, a backpack, and essential gear like a helmet, glasses, and gloves, you're ready to go. Don’t assume a bike can’t take you far — for cycling fans, riding to Beijing, Tibet, or even around the world is no longer uncommon.
Liangliang, who calls himself a super beginner, currently commutes by bike daily, covering about 18 kilometers round trip. Riding to Tibet or traveling the world seems distant for him, but it doesn’t stop him from striving toward that goal. Every week, he and fellow cyclists ride loops around the university town, covering 15 kilometers. When time allows, he pedals from downtown Guangzhou to Conghua. The most memorable thing about his beginner cycling so far is the knee pain after long rides, which means rest and care are essential. Some riders seek more thrill, meeting up on double Saturdays and Sundays for mountain biking at Tianlu Lake — flying over slopes, splashing through puddles, in a real-life "Fast & Furious" on bikes.
Expert analysis:
While many people can ride a bike and it’s not particularly difficult, Wang Wen notes that plenty of his colleagues are cycling enthusiasts. Especially with campaigns like "2014, the last chance on the Sichuan-Tibet Highway, the final 318," many cyclists are eager to seize this opportunity. However, Wang warns that long-distance cycling should never be an "impulse trip."
From a health perspective, cycling primarily involves sitting for extended periods with a slight forward lean, which affects men more. The pressure on the perineum during riding can restrict local blood circulation, potentially causing issues like pelvic discomfort, testicular pain, urinary urgency, and frequent urination. Traditional bike seats, with their narrow rear and protruding front, make choosing the right bicycle crucial for long rides. Wearing cycling shorts helps reduce inner thigh friction with the seat, protects leg skin, and minimizes discomfort during prolonged cycling. Wang advises periodically lifting the hips during long rides to maintain blood flow.
Cyclists often face another issue — neck muscle soreness from prolonged head extension. Wang explains this is largely related to bike choice and riding posture. When leaning forward and keeping the head up to look ahead, the neck muscles remain fixed in one position, leading to fatigue and soreness as a warning sign. Chronic slouching may also cause persistent back pain and conditions like lumbar fasciitis. Thus, adjusting saddle height properly and doing stretches during breaks is important.
Notably, Liangliang’s knee pain after cycling is actually due to poor posture. Wang clarifies that cycling itself strengthens the knees, but incorrect posture that pushes the joint beyond its natural range of motion adds unnecessary strain and wear. Additionally, wearing a helmet is strongly recommended to protect the head in case of accidents.
Hiking, simply put, is walking-related exercise. As an easy and accessible fitness activity, it’s gaining popularity. But hiking isn’t just casual walking — it involves purposeful medium- to long-distance walking in suburbs, rural areas, forests, mountains, deserts, snowfields, or glaciers, making it one of the most common outdoor activities.
For some, hiking trips last days, even over a dozen. For Xiao Hong, an amateur young hiker, it’s limited to spare time. "We organize an activity weekly, usually starting from Huolu Mountain to Phoenix Mountain — about 14 kilometers, considered short hikes. Sometimes we go from Huolu Mountain to Maofeng Mountain, around 38 kilometers, which is long-distance. These are our basic outdoor training sessions. At first, it’s exhausting, but it gets easier with more practice, and we gradually increase the distance." Hiking isn’t about going empty-handed; essential gear is a must. Xiao Hong says their daily hikes involve carrying around 5 kilograms. For overnight or longer camping trips, the load typically exceeds 15 kilograms.
Hardcore hikers go further, trekking through Motuo in Tibet or the Mingyong Glacier Trail in Yunnan.
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Hiking enthusiasts
Long walks are tough on knee joints
Expert analysis:
Dr. Wang Wen, orthopedist at Guangzhou Red Cross Hospital, says common issues in hiking — a prolonged, long-distance walk — include ankle sprains, blisters, and cramps. These injuries are visibly obvious and serve as clear warnings that the body can’t handle the activity. Stopping immediately, treating the issue, and gradually increasing outdoor intensity based on personal fitness has minimal health impact with proper precautions.
However, chronic injuries from long-term activity are a concern. Wang notes that extended hiking can cause gradual Achilles tendon strain, leading to tendonitis. With timely treatment, recovery is usually quick. But without enough rest and therapy, it may cause persistent pain or even tendon rupture, possibly requiring surgery.
Long walks also wear down knee cartilage, with severity varying based on muscle strength, preventive measures, and posture. Women, generally weaker in muscle and ligament strength, are more prone to knee injuries, especially during weighted long-distance walks, which can cause anterior knee pain. Ignoring this leads to severe cartilage damage and early-onset patellofemoral arthritis.
Hiking load is another critical issue. Wang warns that carrying heavy weight for long periods isn’t just tiring — it strains the lumbar spine, causing acute lower back pain, muscle fatigue, or even herniated discs. While waist belts can relieve some pressure, they only help so much. Thus, hikers should pack lightly and take regular breaks to rest their backs.
Night runners
Their two biggest concerns: hurting their feet and having their heart rate spike too high
The rise of night running is somewhat related to time constraints—people are busy during the day, so exercise gets pushed to the evening. Simply put, night running means running at night. Ms. Yang has been a night runner for a year now. She’s gone from getting out of breath after just two or three hundred meters to being able to run over ten kilometers at a time—a huge transformation. In her words, night running has not only given her a healthier body but also brought her psychological joy and satisfaction.
Other than wearing cooler “gear” at night, night running is no different from regular jogging. But even the most ordinary run involves plenty of tricks when you dig deeper. “How can I keep it up longer? How can I run farther? How can I avoid getting injured…” Over the past year of night running, Ms. Yang has constantly updated her running knowledge. The more she studies, the more she realizes that running isn’t as simple as it seems. “Things like when to run, how long to run, what shoes to wear… all matter. Doing it right is the key to not harming your health.” Recently, she even signed up for a running training class to learn proper running posture, as well as how to regulate breathing and heart rate.
Expert analysis:
In truth, night running isn’t any different from regular running. But Wang Wen cautions that running isn’t something you can just jump into by lacing up 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 proper track, it’s best to choose a qualified pair of running shoes with good cushioning.” Wang Wen emphasizes that for people with flat feet or other foot issues, it’s advisable to get checked at a hospital and select appropriate shoes based on a doctor’s advice.
On the other hand, prolonged, long-distance, continuous night running will undoubtedly increase the load on the forefoot, which may cause the plantar fascia to become ischemic due to excessive movement, pulling, and compression—potentially triggering plantar fasciitis. But many people often assume that pain in the soles of the feet or heels is simply due to fatigue and not a big deal. However, when plantar fasciitis becomes chronic inflammation, surgery may be required.
Wang Wen reminds that night running is best done one hour after a meal and two hours before bedtime; otherwise, it’s bad for digestion and affects sleep. Each night run should last about 30–40 minutes, and it’s recommended to run three to four times per week. The intensity shouldn’t be too high, and it’s best to know your resting heart rate before exercising. A simple way to find 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 resting heart rate, while those with underlying health conditions should keep it below 100% to avoid serious consequences. “If your heart rate is too high, it could lead to insufficient blood supply to the heart, creating a risk of sudden death. For those with underlying medical conditions, an excessively high heart rate can also easily trigger the onset of their condition.”
Reminder
Many people believe that any kind of exercise will lead to good health, but that’s actually a huge misconception. Sports injuries are closely related to congenital skeletal developmental issues, over-exercising, improper exercise posture, and excessive intensity (extreme strain), among other factors. In short, the parts of the body that are used the most are also the most injury-prone. Therefore, pushing yourself too hard in pursuit of quick results can easily backfire.