Recently, the "subject three" dance display service launched by a chain brand hot pot restaurant has repeatedly appeared on the hot search because of its exaggerated movements and large range of body movements. Many dance tutorials have appeared on the Internet, which has attracted netizens to be eager to try and "fight dance" one after another, and even this magical dazzling dance has become popular abroad. However, there are cheers, and there are not a few wails, because of joint sprains.
Why do some people dance so much that they attract countless likes, while some people become self-defeating and turn themselves into that conspicuous bag?Today, the orthopedic surgeon will talk about the dance "subject three" and those things about joint sprains.
Jumping softly and bonelessly, the lower limbs are "under great pressure".
There are many joints in our human body, which are the connection between bones, and the basic structure is the bones that participate in the formation of joints and the soft tissues such as joint capsules and ligaments that surround the joints. Movable joints have both stability and flexibility, and the stability and flexibility of joints in different parts of the body are different due to their different functions. For example, the shoulder joint of the upper limb is the most flexible joint of the limbs, allowing our upper arm to complete a wide range of activitiesThe joints of the lower limbs need to complete the role of weight-bearing, including hip, knee and ankle joints, etc., and the stability of the joints is greatly improved. Muscles are the force that drives joint movement**, and also protects and stabilizes joints.
In the "subject three" dance moves circulating on the Internet, the upper and lower limbs are involved, which can be described as a dragon flying phoenix dance. Due to the better flexibility of the upper limbs, the risk of injuries such as sprains and strains is lower than that of the lower limbs.
Among the many joints in our lower limbs, the risks are different. The hip joint can swing backwards, backwards, lefts, and sides, and can also rotate inside and out, which can be said to be both flexible and stable. The movements of the knee and ankle joints are mainly straightening and flexion, and they have a slight rotation angle that is difficult to detect in daily life, so they are relatively stable joints.
Therefore, during the dance, those movements of the legs that look soft and boneless are testing the stability of the joints with each blow, and the slightest discomfort will cause joint damage, including sprains, strains, and even fractures.
The knee and ankle joints are the most fragile, along with ligaments, which are prone to injury.
The ankle joint is the closest joint to the ground in the human body. With each step when the sole of the foot touches the ground, the ankle joint transmits information about whether the ground is stable to the brain while bearing weight, and then executes the brain's instructions as quickly as possible to maintain balance. This process takes place within a few tenths of a second, and the slightest mistake can lead to a loss of balance and a sprain. The ankle joint in dance is very exaggerated, and it is also the joint that is most prone to sprains.
At the same time, the ligaments involved are also easily implicated. In order to maintain the stability of the ankle joint, in addition to the structure of the bones themselves, the ligaments are also involved, and the surrounding muscles are also involved in protecting our precious ankles. The most susceptible to sprains is a set of ligaments on the outside of the ankle joint - the lateral collateral ligament, including the anterior talofibular ligament and the calcaneofibular ligament. Many people sprain and have a large lump on the outside of their ankle, causing bruising and severe pain, and they are unable to walk.
There is also a special type of ligament sprain that we call avulsion fractures. Because the ligament is a fibrous structure that connects two bones, it is relatively tough, and in general, if it is broken, it occurs in the middle. Sometimes, the force of the sprain is strong enough not to cause the ligament to tear down the middle, but instead to tear a piece of bone from the attached bone, which is called an avulsion fracture. Therefore, avulsion fractures are also ligament injuries in nature.
Another susceptible to injury in dance is the knee joint. It is the largest joint in the human body, but it is also a very fragile joint. Friends who like to watch sports games often hear the news that a certain star has suffered a serious knee injury and left the field. Regarding serious knee injuries, there is a good chance that the cruciate ligament of the knee joint is ruptured, accompanied by injuries to the meniscus and collateral ligaments.
The "great god" in your eyes may have ligamentous laxity.
When we once again appreciate the "subject three" dance released by handsome men and women from all walks of life, in addition to sighing, do we also sweat for them?It is recommended that all friends who are eager to try should do what they can to protect their joints when dancing postures, and do not blindly pursue the coolness of the movements and ignore the risk of sprains. Speaking of which, some people may ask, there are indeed some people in life whose joints are so flexible that they are simply "**How do you say this?".
Let me introduce a little knowledge, it is true that some people have extremely flexible joints and can do a lot of incredible actions that violate common sense, such as joints can move in reverse. In the face of such "great gods", do not envy and do not blindly imitate, because they may have congenital ligamentous laxity. Although they have the word "disease", they can't be called a disease, but their ligaments are looser than ordinary people, and their joints are softer. Such a person may be more prone to sprains, and it may be more difficult to return to their original strength after a sprain.
What can I do to save my sprained feet and necks?
Since the ankle joint is the most susceptible to sprains, let's focus on ten high-frequency questions about ankle sprains to solve the doubts in everyone's mind.
Sprains and broken bones can't be distinguished stupidly
Ankle sprain refers to the varying degrees of damage to the ankle ligaments. An ankle fracture is a fracture of one or more bones that make up the ankle joint. Both are caused by sprains or traumatic injuries such as rotating the ankle, tripping, or falling. Severe sprains and fractures have similar symptoms (pain, swelling, ecchymosis, limited mobility, etc.). Most ankle sprains heal faster than fractures.
Who is susceptible to an ankle sprain?
Anyone, at any age, can sprain an ankle. With the promotion of national fitness and the popularity of hobbies such as dance fitness, sprains are more common in these populations. On the other hand, the diversification and frequency of traffic activities have also increased the number of sprains that occur in daily life.
There are different types of ankle sprains
Depending on the degree of ligament damage, ankle sprains are classified into three types:
Grade 1 (mild). The ligament fibers are slightly stretched or have very small tears. There will be slight swelling and tenderness in the ankle joint.
Grade 2 (moderate). Partial tear of the ligament. The ankle is swollen and can cause ecchymosis, which is more painful when the ankle is moved.
Grade 3 (severe). The ligament is completely torn. The ankle joint is markedly swollen, painful, ecchymoschy, and difficult to walk.
How can you tell if your foot and neck are injured?
If the ankle joint is rotated or flipped by force during the trauma, resulting in pain, swelling, ecchymosis, or even difficulty walking, it is likely to damage the ligaments of the ankle joint and should be paid enough attention.
How to deal with an ankle sprain?
For most ankle sprains, the price method is recommended for the first 24-48 hours after the injury. Price stands for Protection, Rest, Ice, Compression, and Elevation.
Protection: Use a splint or brace to restrict movement of the injured ankle.
Rest limits activities that may worsen the injury (no running, jumping, etc.).
Ice packs: Apply ice cubes or ice packs to the ankle joint with a towel to reduce swelling.
Compress wraps the ankle with an elastic bandage to help reduce swelling.
When sitting or lying down, elevate your ankle over the mat so that it is higher than your heart to help reduce swelling.
Do I need medication for ankle sprains?
The main effect of the drug is to relieve the pain after sprain, ibuprofen, voltarin and other anti-inflammatory analgesics are very helpful, and external sprays, plasters, etc. also have a certain effect.
Minor ankle sprains also require surgery
Acute ankle sprains rarely require surgery**. However, some Xi ankle sprains may recommend surgery.
Will an ankle sprain heal on its own?
Most sprains heal on their own, but proper management of a sprain will affect the quality of healing. If the ankle ligaments do not heal well, they may lead to long-term pain and instability (chronic ankle instability or Xi ankle sprain).
How to prevent ankle sprains?
Maintain good muscle strength by exercising the muscles around the ankle joint. Warm up and stretch before recreational workouts. When encountering uneven ground, when you feel tired during activity or exercise, you should slow down or stop to rest. It is also possible to protect our joints with suitable sports protective equipment.
Will a sprain have sequelae?
80% of ankle sprains heal smoothly without leaving symptoms. The healing time of an ankle sprain is directly related to the extent of the injury. Effective measures should be taken after a sprain that may speed up healing. Strengthen your ankle with exercises and **. Overusing or neglecting strength training before an ankle sprain has fully healed can reduce the strength of the ligaments and put you at risk of another ankle sprain in the future.
Peng Jianguang (Xuanwu Hospital, Capital Medical University).