In this article, I will discuss the benefits of injury prevention methods.
Do you take steps to prevent foot injuries?
There are many ways to prevent foot injuries from shoes, insoles, socks, and training.They are sold with catchphrases that sound like they are proven to work, but we don't hear much about what actually works.
How do they actually work? Here is a study that investigated how they actually work.
Contents of the study
The purpose of this study was to evaluate the effectiveness of an intervention using insoles to prevent lower extremity soft tissue running disorders.
The lower extremity soft tissue disorders include shin splints, tibialis posterior tendonitis, extensor hallucis longus tendonitis, Achilles tendonitis, and various bursitis.
Studies.
The study included 30,252 participants from 25 trials.
Military recruits.
Ordinary runners
Soccer referees
Prisoners.
Interventions were categorized according to four main prevention strategies
Exercise
Modification of training schedule
Use of orthotics
Footwear and socks
As a result, there is no evidence that stretching reduces lower extremity soft tissue injuries.Also, no evidence was found for conditioning exercise training to improve strength, flexibility, or coordination.
We found no evidence that extending training time or changing to a slower-paced menu reduced injuries in novice runners.
Patellofemoral braces appear to be effective in preventing anterior knee pain.
Custom-made insoles may be more effective than not when it comes to reducing medial tibial stress syndrome (shin splints) in military recruits.
There was no evidence that wearing running shoes based on the shape of the foot, rather than standard running shoes, significantly reduced the incidence of running injuries.
Reviewer's comments.
Overall, the evidence base for the effectiveness of interventions to reduce soft tissue injury after intensive running is very weak, and few trials have a low risk of bias. There is a need for better designed and reported RCTs to test interventions in recreational and competitive runners.
Yang SS, Yang EW, Gillespie LD. Interventions to prevent lower extremity soft tissue running disorders. Cochrane Database of Systematic Reviews 2011, No. 7. Number: CD001256. DOI: 10.1002 / 14651858.CD001256.pub2.
Summary
Regarding stretching and condition training, it is not known whether they prevent lower limb soft tissue injuries.
Knee braces (supporters, etc.) are expected to prevent pain in the front of the knee.
Insoles are better than nothing.
That was the result.
One thing to keep in mind is that there is no evidence for any of these methods.
There are some that claim to have evidence, but
Supervised by
Proof by experiment
Some of them claim to have evidence, but the ones that say, "Supervised by ○○," "Proven by experiments," and so on, include some dubious ones.
The supervisor should be involved in some way, and the manufacturer may pay for the product in order to have an authoritative effect.If it's an experiment, you have to be able to determine the material of the study, because it seems that animal studies or company-funded experiments can produce any number of convenient results.
I don't know anything about that! There are some people who say, "I don't know about that!" Please know that there are no goods that can miraculously prevent pain.
There is no such thing as a product that can miraculously prevent pain, etc. As for training, your body will get stronger by doing it repeatedly. I think it is better to think that there is no such thing as "in just XX minutes!
