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Best for spraining sprains
Ben Wang, September 27 — Tying shoelaces is a simple and routine task that most people do without a second thought. However, not long ago, Uncle Zhang was rushed to the hospital after suffering a painful injury. One morning, while bowing down in the courtyard to tie his shoes, he accidentally pulled his shoelace loose. Instead of squatting properly, he tried to tie it while bending over with his waist and hips, which led to sudden sharp pain in his lower back. A medical check-up revealed that he had suffered a sprained spondylosis.
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 shoelaces or lifting objects. The human spine, especially the lumbar region, is quite delicate and prone to damage if not handled correctly. One common mistake is leaning forward and gripping the buttocks while tying shoelaces — an action that puts unnecessary strain on the small joints of the lower back. These joints have a narrow contact surface and are highly susceptible to wear and tear. Once injured, recovery can be slow and challenging.
To prevent such injuries, experts recommend maintaining a straight back and slowly squatting down when performing tasks like tying shoelaces or lifting items. This way, the movement is primarily driven by the knees and hips, reducing stress on the lumbar spine. Even though the lower back is involved, it’s less likely to be damaged if the correct technique is used.
For the elderly, whose spinal health may already be compromised, it’s especially important to follow these guidelines. It’s advisable for them to sit down while tying their shoes and place a small stool under their feet for support. Wearing shoes with fewer laces or opting for slip-on styles can also help reduce the need for awkward bending. If laces are necessary, it’s best to use the kneeling method to tie them. Additionally, when lifting heavy objects, it's better to use the upper body and arm strength rather than relying on the wrists. When running, maintaining balance across the hip, knee, and ankle joints can help prevent unnecessary strain.
In addition to proper posture, taking care of your shoes is also important. Old shoes don’t have to be thrown away — they can be repurposed or given new life. Keeping your shoes clean and well-maintained not only extends their lifespan but also helps protect your feet and joints. Choosing breathable, antibacterial socks can prevent odor and keep your feet comfortable. Even small details, like the tail of sports shoes, can serve multiple purposes. High-heeled shoes can create noise, but there are ways to minimize it. During pregnancy, choosing the right shoes is crucial for comfort and safety. And if your shoes get moldy, there are effective ways to clean them. Wearing the wrong type of shoes in summer can also lead to discomfort or even injury.