Revealed: The biggest myths in physiotherapy
Reading in the dark is bad for your eyes, carbohydrates make you fat and swimming after eating is dangerous. These are just a few examples of everyday myths that we still believe today, even though they have long been disproven by science.
But even in physiotherapy there are some assumptions that are based more on shaky stilts than on a real foundation. So let's take a look at some beliefs and ask ourselves, following Jonathan Frakes' example: Is this story true or completely made up? Can we tell the difference between lies and truth?
Myth 1: Stretching prevents injuries
It is a common belief that you should stretch thoroughly before exercising or training to prevent injuries. But what is the truth behind this myth? Numerous studies have shown that stretching alone has no significant effect on preventing injuries.
In the past, static stretching, which involves holding a muscle stretch for a period of time, was a common practice in many athletes' warm-up routines. It was believed to improve flexibility and relieve muscle tension, which in turn helped prevent injury. However, recent science has shown that static stretching alone is not effective in preventing injury.
Static stretching before exercise or training has no effect on reducing injuries such as muscle strains or ligament tears. In fact, intense static stretching can even temporarily reduce muscle strength and power, which can lead to reduced athletic performance.
But does this mean that stretching should be avoided completely?
Not necessarily. Flexibility is still an important part of physical fitness and can also help prevent injuries. However, it is important that stretching is performed in a dynamic and functional context, for example as part of targeted flexibility and mobility training.
A good warm-up before training or competition is also very important to prevent injuries. Dynamic warm-ups, such as active joint and muscle circles, light running or cycling, can improve circulation, bring muscles up to operating temperature and promote mobility. It also helps to improve coordination and body awareness, which can reduce the risk of injury.
In addition, it is important to control training intensity appropriately. Excessive strain, increasing training volume or intensity too quickly, and inadequate recovery can increase the risk of injury. A balanced training program that includes appropriate progression and variation can help minimize the risk of injury.
Conclusion
There is no magic solution to prevent injuries. A holistic approach with a combination of dynamic warm-up, appropriate exercise intensity, mobility training and adequate recovery is crucial to minimize injuries and achieve optimal athletic performance.
Myth 2: It's normal to have pain as you get older
It is a common misconception that as we age, it is normal to experience pain and to accept physical discomfort. However, pain should not be viewed as a normal part of the aging process. In fact, there are numerous ways to treat pain and improve quality of life as we age.
It is important to understand that pain is not something that should be tolerated and that there are effective treatment options. Pain can have a variety of causes, such as degenerative diseases, inflammation or injuries. As we age, joints, muscles and tissues can also wear and tear. However, this does not necessarily mean that pain is inevitable.
An active lifestyle can have a major impact on pain management in old age. Regular exercise, such as
- walks
- light strength training
- or water gymnastics
can help strengthen muscles, improve joint mobility, and reduce pain. Physical therapy can also be an effective option to manage pain and improve physical function.
In addition, there are also medication options for pain management in old age. Painkillers, both over-the-counter and prescription, can be used to relieve acute or chronic pain. However, it is important that these are taken under medical supervision to avoid possible side effects and interactions with other medications.
It is also advisable to take a holistic approach to pain management. This may include relaxation techniques such as yoga or meditation to reduce stress that can increase pain. Eating a balanced diet and getting enough sleep can also help improve overall well-being and reduce pain.
Conclusion
It is important to emphasize that pain in old age should not be simply accepted. There are many pain management options that can help reduce pain and improve quality of life in old age.
Pain should not be viewed as a normal part of the aging process, but as a problem that can be addressed and treated to lead an active and pain-free life.
Myth 3: Ultrasound therapy accelerates the healing of injuries
Ultrasound therapy is often touted as an effective method for accelerating the healing of injuries. However, there is currently insufficient scientific evidence to show that ultrasound therapy can actually accelerate the healing of injuries.
What is that?
Ultrasound therapy is a technique that involves delivering high-frequency sound waves into tissues to purportedly improve blood flow, reduce inflammation, and promote tissue repair. Although there are some positive reports from patients who have benefited from ultrasound therapy, scientific evidence supporting its effectiveness is limited.
Several studies have shown no significant improvement in injury healing with ultrasound therapy. There are also no clear guidelines for the use of ultrasound therapy, such as the optimal frequency, intensity or duration of treatment. There is also no consensus on which type of injuries might benefit most from ultrasound therapy.
It is important to note that there are alternative therapeutic approaches that are considered more effective for healing injuries. For example, adequate rest to reduce the load on affected areas and RICE (rest, ice, compression, elevation) treatment may be helpful for acute injuries such as sprains or strains. Physical therapy, including targeted strength training and range of motion exercises, may also help restore function to injured tissue.
A balanced diet with adequate intake of protein, vitamins and minerals can also support tissue repair. In some cases, drug therapies, such as anti-inflammatory drugs or painkillers, may also be useful, depending on the type and severity of the injury.
There is no one-size-fits-all solution for all injuries, and it is important to receive appropriate diagnosis and treatment based on individual needs and circumstances.
Conclusion
Overall, one should be skeptical of the myth that ultrasound therapy speeds up the healing of injuries. There is currently insufficient scientific evidence to support this, and there are alternative therapeutic approaches that may be more effective.
Myth 4: Core training is the key to a healthy back
Core training, the targeted training of the muscles in the torso area, is often considered a crucial factor for back health. However, it is important to understand that while core training is important for back stability, it is not the only factor that helps prevent back pain.
There is something to it…
It is true that strong core muscles can help reduce stress on the spine and improve stability of the trunk area. Well-developed abdominal and back muscles can help keep the spine in a neutral position and perform movements more efficiently, which can reduce the risk of injury. Core training can also improve posture and support functional ability in daily life and during sports activities.
However…
...core training alone is not enough to ensure a healthy back. There are other important factors that contribute to back health. Good posture, for example, is crucial to avoid unnecessary strain on the spine. An upright posture when sitting, standing and walking relieves the strain on the spine and can prevent back pain.
Regular exercise is also very important for a healthy back. Activities such as
- Go
- To swim
- Ride a bike
- or yoga
can strengthen muscles, improve flexibility and promote blood circulation. A combination of endurance, strength and flexibility training can help keep the back muscles and surrounding tissues in good condition.
It is also important to rethink everyday movement habits, such as avoiding prolonged sitting and taking regular breaks to stretch and move. Ergonomic workstation design and proper lifting of heavy objects are also crucial to reducing stress on the spine.
Conclusion
It is important to stress that individual needs and circumstances must be taken into account when it comes to back health. Core training can be an important component, but it is not the sole key to a healthy back. A comprehensive approach that also includes good posture, regular exercise and healthy movement habits is crucial to promoting long-term back health.
Myth 5: Running shoes with more cushioning prevent injuries
It is a common belief that wearing running shoes with more cushioning can help prevent or reduce running injuries. However, there is no clear evidence that running shoes with more cushioning can actually prevent injuries.
Although well-cushioned running shoes may be able to provide some protection when it comes to shock absorption and absorbing impact forces, it is important to understand that wearing running shoes alone is not enough to prevent injuries while running. There are many other factors that come into play and help prevent injuries.
A good running technique
An efficient running technique can help reduce the strain on joints and muscles and minimize the risk of injury. It is advisable to maintain an upright posture, stable foot placement and an appropriate stride length to develop good running technique.
A gradual increase in training intensity and duration
Increasing the volume or intensity of your training too quickly can lead to overload and increase the risk of injury. It is important to give your body enough time to adapt and to increase your training gradually to minimize injury.
In addition, other factors also play a role, such as
- choosing the right surface for running
- the use of suitable footwear according to the individual running style
- Strengthening the muscles through targeted strength training to make the body more resistant to injuries
Conclusion
It is important to stress that choosing running shoes with more cushioning alone is not enough to prevent injuries. A holistic approach is required that includes not only the right shoe choice, but also good running technique, gradual training progression and balanced muscle strengthening.
It is advisable to consult a running specialist or qualified sports medicine practitioner to receive individual recommendations for preventing running injuries. Every runner is unique and it is important to consider personal needs and requirements to best prevent injuries.
“I have to disappoint you, this story is completely fictitious.” - Jonathan Frakes
Here are three more myths we fall for again and again.
Cold treatment is the best option for acute injuries
Although the application of cold (eg ice treatment) is often recommended for acute injuries, there is some controversy as to whether cold treatment is always the best option. There is increasing evidence that heat treatment may be more effective in some cases to promote circulation and aid healing. It is important to consider the type and severity of the injury and consult a qualified professional to choose the appropriate therapy.
As much therapy as possible
More is not always better. In some cases, excessive therapy or overtreatment can result in unnecessary costs, wasted time, and potential risks. Appropriate, individually tailored therapy based on an accurate diagnosis and treatment planning is often more effective than excessive therapy. It is important to work with a qualified therapist to determine the right amount and type of therapy.
Back pain requires rest and inactivity
While rest and relaxation may be necessary in some cases, it is generally not recommended to remain completely inactive when suffering from back pain. In fact, prolonged inactivity can further weaken muscles and lead to prolonged symptoms. Individualized, active therapy, including targeted exercise training and movement, can often be more effective in relieving back pain and promoting recovery.