What are the root causes of "sports injuries"? Detailed medical explanation: If you don't warm up, your shoes will be like big landmines.
Sports injuries make people “more unhealthy the more they move”? Doctor: Knee and foot injuries are most common
In recent years, the popularity of sports has been increasing. Road running, cycling, and weight training have become leisure hobbies for many people. According to the 2022 “Sports Current Survey” report by the Sports Administration of the Ministry of Education, the proportion of Taiwanese who claim that they have exercise habits is as high as 81.8%. The feet are an area prone to accumulating sports injuries. Some people have a reduced willingness to exercise after sports injuries. Instead, they become unwilling to exercise, falling into the dilemma of “the more they move, the less healthy they become.”
Dr. Wu Kaiwen from the Department of Orthopedics of Far Eastern Memorial Hospital reminds that Taiwanese people of all ethnic groups and ages should maintain a moderate amount of exercise to maintain good health. More importantly, the public should warm up before exercising and stretch appropriately after exercising. If foot pain occurs during exercise, they should receive professional assessments such as dynamic foot pressure testing as soon as possible to understand their foot pressure, gait and center of gravity. , or consult a specialist for examination and diagnosis as early as possible to reduce the risk of sports injuries.
Dr. Wu Kaiwen said that based on clinical experience, the most common parts of sports injuries for the general public are the knees and feet. Knee injuries include runner’s knee (patellofemoral pain syndrome), patellar tendonitis, ancillary tendonitis or iliotibial band syndrome. ; Foot injuries include ankle sprains, plantar fasciitis, and Achilles tendon inflammation. Fatigue fractures of the toes and tibia are “silent” inflammation in the early stages of the injury, and can easily become a neglected foot injury.
In addition, wearing shoes that are not suitable for specific sports may increase the risk of sports injuries, leading to “the more you move, the less healthy you become.” After the epidemic was lifted, the proportion of outdoor sports was as high as 81.6%, and the proportion of ball sports was 23.6%. Dr. Wu Kaiwen pointed out that many patients with foot injuries are not caused by excessive exercise, but a lack of correct exercise knowledge and wearing the same set of shoes repeatedly to engage in various activities. Sports, improper foot conditions, high foot pressure and foot wear are the main causes of foot health problems.
How to relieve acute sports injuries? Learn how to handle the “PRICE” formula correctly
Regarding how to deal with sports injuries in the acute stage, Dr. Wu Kaiwen suggests that the general public can first carry out emergency treatment through the “PRICE Principle” 3. They are to protect (Protect) the injured part from the harmful environment and allow the affected part to rest (Rest). In the case of acute sprain, you can apply ice (Ice) for 24-48 hours, ice for 15 minutes each time, and rest for 2-3 days. Minutes, 2-3 times a day to relieve inflammation. The compression of the elastic bandage can reduce swelling of the affected area, and the elevation can avoid continued swelling of the injured area.
As for the different effects of ice compresses and hot compresses (warm compresses), it is mainly recommended to be used at different stages of sports injuries. Dr. Wu Kaiwen explained that swelling in acute injuries or inflammation can be relieved through ice compresses. The principles of implementation are as follows:
If there is an obvious and simultaneous “redness, swelling, heat, and pain” reaction, ice compress can be used
It is recommended to apply ice for no more than 15-20 minutes each time, with an interval of more than 3-4 hours between each time.
If there is no obvious “redness, swelling, or heat”, you can take a look with moderate activities.
Moderate activities: refers to activities within a range that does not cause pain, or the pain does not gradually worsen.
If the injury does not improve within a week, it is recommended to seek assistance from medical professionals.
Dr. Wu Kaiwen said that there are two main reasons why many people delay seeking medical treatment. The first is that they misjudge the cause of foot pain, or believe that the symptoms will recover naturally as long as they rest. It is easy to ignore that foot pain is a warning sign of other health problems. Second, the Internet The Internet is overflowing with information. Many patients search for information from unknown sources online and believe it credulously, which may cause minor illnesses to turn into major problems. It is recommended that people who have foot pain symptoms or poor recovery after sports injuries should seek diagnosis from a specialist as soon as possible. diagnosis.
Are you often injured after exercise because you “didn’t warm up”? Doctor: Doing different exercises with “one shoe in the end” is a big mine
To avoid sports injuries, warm-up exercises beforehand are very important. Dr. Wu Kaiwen said that warm-up exercises can help warm up the body. Through hip running, jumping jacks, static stretching and other methods, it can stretch the body and promote blood circulation to avoid strains. In addition, common exercise myths believe that sufficient exercise intensity is required to achieve healthy results. Dr. Wu Kaiwen said that before exercising, you must first understand your physical condition and suitable shoe types, because different exercise types will determine foot pressure. The distribution and intensity of shoes, if in order to save money and trouble, often wear a pair of shoes to the end, it may cause the opposite effect of exercise.
It is recommended that the public give priority to the shoes that are suitable for this sport based on the sports they usually engage in, and then gradually supplement other sports equipment in the future, so as to achieve appropriate fitness and the best sports effects while avoiding sports injuries!
How should people with high arches and low arches choose shoes? Is it more important to measure “dynamic foot pressure” early?
The height of the arch and the size of the foot are closely related to the choice of shoe type. For example, people with high arches should choose shoes with good cushioning effect, while people with low arches should choose shoes with supportive medial arches. However, How to understand the condition of your feet, Dr. Wu Kaiwen said that you can go to relevant medical institutions or Axiang leather shoe stores to conduct “gait testing” to understand the height of the arch, “foot pressure testing” to determine the pressure distribution area of the foot, and " “Center of Gravity Distribution Test” evaluates whether the pelvis is tilted. The above tests can help people better understand their foot conditions, especially for beginners or people with frequent sports injuries.
Dr. Wu Kaiwen also recommends choosing suitable insoles to supplement the insufficient support and cushioning of shoes, as well as choosing suitable clothing, shoes and assistive devices for sports, which can greatly reduce the risk of sports injuries. In addition, warm-up before exercise and recovery after exercise are also key factors in protecting the body and preventing sports injuries.
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