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Best for spraining sprains
Ben Wang, September 27 — Tying your shoelaces may seem like a simple and routine action, but it can actually lead to serious injuries if done incorrectly. Not long ago, Uncle Zhang was admitted to the hospital after experiencing sudden back pain. One morning, while bowing down in the courtyard to tie his shoelaces, he found that one of them was loose. Instead of squatting properly, he tried to tie it by bending over and using his waist and hips. However, as he stood up, he felt an intense sharp pain in his lower back. A visit to the hospital revealed that he had suffered a sprained spondylosis.
Dr. Zhang Junjun, an associate professor of orthopedic surgery at the Fourth Affiliated Hospital of Harbin Medical University, explained that many people suffer from back injuries due to improper posture when tying their shoes or lifting objects. The human spine, especially the lumbar region, is quite delicate and prone to injury. One of the main causes is incorrect body mechanics. For instance, when people tie their shoelaces, they often lean forward with their waist bent and grab their buttocks, which puts unnecessary strain on the lower back. This kind of movement involves the small joints of the lumbar spine, which have a narrow contact surface and are more vulnerable to damage.
Once injured, recovery can be slow and challenging. To avoid this, Dr. Zhang recommends maintaining a straight back and slowly squatting down when tying shoelaces or moving objects. Complete the task—tying, squeezing, or lifting—while in a squat position, then slowly rise back to a standing position. This method engages the knee and hip joints more, reducing stress on the lumbar spine. Although the lower back is still involved, it’s less likely to be damaged when the movement is done correctly.
For the elderly, who are more prone to spinal issues, it's even more important to follow these guidelines. It’s advisable for them to sit down while tying their shoelaces and place a small stool under their feet for support. Wearing shoes with laces can also be inconvenient, so opting for slip-on shoes may be better. If laces are necessary, they should be tied using a kneeling position to minimize strain. Additionally, when lifting weights, it’s best to use the power of the arms and shoulders rather than relying solely on the wrists. When running, keeping the body balanced helps distribute force evenly across the hip, knee, and ankle joints.
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