Muscle and ligament strains
The main symptoms include muscle pain, swelling, weakness, and difficulty in movement. For common muscle strains, follow the four-step RICE method: R—Rest, I—Ice, C—Compression, E—Elevation. The principle is as follows: Rest helps prevent further injury. Apply ice for at least 10 minutes every two hours to reduce local blood flow, alleviating pain and swelling. Compression works similarly to icing—using an elastic bandage to wrap and compress the injured area can reduce swelling. Elevating the injured limb helps promote blood circulation back from the affected area.
Note: After 24 hours of injury, switch to heat application to accelerate blood flow and promote healing of the sprained area. If the pain is severe, medication can be used to manage pain and swelling. If there’s no improvement after treatment, seek medical attention promptly.
Ankle sprain
Sudden stepping on uneven ground that causes the joint to twist or rotate may lead to an ankle sprain. Improper or delayed treatment of an ankle sprain can result in habitual sprains. The treatment principle also follows the RICE method (as mentioned above).
Lumbar muscle strain
This is a common clinical condition, also known as functional back pain, chronic lower back injury, or lumbar-sacral myofasciitis. It is essentially a chronic inflammatory injury of the lumbar muscles and their attached fascia or periosteum, and is one of the common causes of back pain. Strains often develop chronically, with main symptoms including aching or soreness in the lower back or lumbosacral region, recurring episodes where pain may vary with weather changes or physical exertion—worsening during the day with fatigue and easing after rest. There are many contributing factors. Improve daily posture and movement to help prevent lumbar muscle strain.
Tibial periostitis
Symptoms mainly include pain and swelling on the front lower part of the leg, accompanied by inflammation of the muscles or bones. Runners and people who rarely exercise but suddenly engage in excessive activity are most prone to tibial periostitis. Pain can be alleviated through stretching, rest, and icing. Non-steroidal anti-inflammatory drugs can also be used. People with flat feet are also susceptible to this condition, and orthotic insoles or flat foot supports can help reduce the likelihood of occurrence.
The plantar fascia is a ligament that connects the heel to the front of the foot and helps support the arch. Plantar fasciitis is the inflammation of this ligament. Increased pressure on the foot can raise the likelihood of developing plantar fasciitis. Treatment includes rest, icing, and medication. For severe pain, corticosteroid injections or surgery may be considered.
The anterior cruciate ligament helps maintain knee joint stability, especially during sudden direction changes or abrupt stops. When the ACL ruptures, you may hear a slight popping sound and then notice the knee cannot move properly. This condition usually requires surgical reconstruction, followed by related rehabilitation. General physical training does not treat the ACL itself but can help relieve pain.
A stress fracture occurs when overused muscles fail to absorb the stress of movement, leaving the bone to bear excessive load, which leads to a fracture. This usually happens when there is a rapid increase in the intensity or amount of exercise. Stress fractures mostly occur in the shins and feet, and are more common in women. After a stress fracture occurs, the first step is to rest, and a brace may also be used for stabilization.