Articles
Sports medicine & rehabilitation articles
Dr. Wu writes about ultrasound-guided injection therapy, running and sports injuries, tendon and joint problems, bone health, and exercise prescription. Every article below is available in English — any new piece not yet translated links to its Chinese original.
- 運醫 2026 Read in Chinese
羽球運動傷害：最常傷在哪裡、怎麼預防
打羽球最常傷的是下肢，腳踝扭傷排第一；需要特別提防的還有阿基里斯腱斷裂、持拍手的肩痛、前十字韌帶受傷，以及雙打的眼睛外傷。整理近年系統性回顧，給業餘球友的預防重點。
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慢性頸痛：Text Neck 是不是病、MRI 退化要不要擔心、車禍後還痛是不是心理作用
肩頸僵硬好幾年，按摩電療只能舒服幾天？這篇談慢性頸痛為什麼常找不到單一結構解釋、Text Neck 的 27 公斤數字從哪來又為何不能當因果、沒症狀的人 MRI 也會有退化、哪些紅旗才需要影像、黃旗在預測什麼、慢性揮鞭傷的疼痛敏感化、哪一類運動有證據，以及主動與被動治療怎麼搭配。
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脊椎手術後還在痛：PSPS-T2 的重新評估、脊髓電刺激與再手術時機
腰椎開過刀半年還在痛，要不要再開一次？這篇談脊椎手術後持續疼痛（PSPS-T2，舊稱 FBSS）為什麼會發生、五大類原因、再手術成功率約三到四成的數字從哪來、最容易被忽略的薦髂關節與髖關節、重新評估的四個步驟、多模式治療、脊髓電刺激的證據與限制、台灣健保給付條件，以及什麼情況真的需要再手術。
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腰椎小面關節退化：影像退化不等於痛源，內側支阻斷、射頻燒灼與運動怎麼選
站久比坐久痛、後仰痛前彎舒服，MRI 又寫小面關節退化，是不是它在作怪？這篇談小面關節痛占慢性下背痛的比例、為什麼影像退化不等於痛源、理學檢查與影像的限制、內側支阻斷的陽性門檻爭議、射頻燒灼的證據與 MINT 試驗，以及運動怎麼安排。
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五十肩治不好？可能是肩盂肱骨關節退化
治療很久的五十肩，如果一直沒有進步，有可能不是冰凍肩，而是肩盂肱骨關節本身的退化性關節炎。本文說明兩者如何分辨、跟肩峰下疼痛的差異、風險因子，以及從運動處方到人工肩關節置換的治療選擇。
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冰凍肩不是忍過去就好：分期治療完整建議
冰凍肩多數會隨時間改善，但不是每個人都能在一兩年內完全恢復。本文整理疼痛期、僵硬期、解凍期各自的處理重點，說明關節內類固醇注射、水擴張術與手術介入的證據與限制，並澄清常見迷思。
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SLAP 肩盂唇撕裂：先保守治療，還是準備手術？
SLAP 是肩關節上方那圈軟骨的損傷，常見於棒球、排球這類要反覆過頭的運動員。影像看到 SLAP 不代表一定要開刀。這篇用白話整理保守治療的成功率、什麼時候才該考慮手術、術後回場的實際數字，幫投手和家長理解怎麼選。
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冰浴真的能加速恢復嗎？什麼時候該泡、什麼時候別泡
泡冰水最確定的好處是隔天比較不痠、比較不累，但力氣和運動表現不一定會跟著恢復，泡完馬上測跳躍甚至會變差。明天還要比賽，冰浴可以幫上忙；想把肌肉練大，就別每次重訓後立刻泡。這篇用白話講清楚水溫幾度、泡多久、哪些人要小心，以及第一次下水的安全注意事項。
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停經後的運動處方：阻力訓練、負重衝擊，以及和 MHT／HRT 的分工
停經後發胖不能全部怪雌激素，體重上升多半來自老化，脂肪往腹部集中才是停經的特徵。這篇整理 SWAN 世代研究的骨質與體組成實測數字、LIFTMOR 高強度訓練試驗的完整條件與限制、運動與 MHT／HRT 各自能處理什麼，以及已有骨鬆或脊椎骨折者的安全上限。
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運動補水與低鈉血症：2% 這條線從哪來，喝太多為什麼比喝太少危險
補水最常被引用的 2% 體重門檻，其實是共識訂出的上限，不是實測的表現懸崖，而且統合分析顯示結論會隨研究設計翻轉。這篇整理脫水對表現與認知的實際效果量、體重法估算汗率的系統性誤差、汗鈉的個體差異，以及運動相關低鈉血症的真正成因、風險因子與現場處理原則。
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葡萄糖增生療法：適應症、證據強度與療程設計
葡萄糖增生療法（prolotherapy）把高濃度葡萄糖水注射到慢性疼痛的肌腱、韌帶或關節腔。這篇整理膝退化性關節炎、網球肘、Osgood-Schlatter、足底筋膜炎、跟腱病變與慢性下背痛各自的證據強度與方法學限制，說明早期的發炎假說為什麼並未被證實，並比較它與 PRP 的實際差別。
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退化性脊椎滑脫：走久腿麻要不要開刀，關鍵不在滑脫百分比
退化性脊椎滑脫是 50 歲以後最常見的腰椎滑脫，多發生在 L4-L5。這篇整理它和年輕人峽部型滑脫的差別、神經性跛行的辨認方式、十年以上追蹤的自然病史、運動與注射的實際證據強度，以及 SPORT、Försth、SLIP、NORDSTEN-DS 四個關鍵試驗對手術與融合的不同結論。
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高齡爆發力訓練：長輩不只要站得起來，還要站得夠快
肌力是能出多少力，爆發力是多快把力量用出來。老化後兩者都會掉，而起立、上樓、跨門檻、快跌倒時踏出那一步，靠的都是速度。這篇用白話說明爆發力訓練的證據到哪裡、處方的數字是誰訂的、在家可以做哪五個動作，以及一個常被寫過頭的地方：改善跌倒的相關指標，不等於真的減少跌倒。
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脛後肌腱功能障礙：中年後腳弓塌陷不是單純老化
中年後足弓越來越塌、走久內踝後方酸痛、單腳提踵做不起來，可能是脛後肌腱功能障礙。本文整理 PTTD 到 PCFD 的命名轉變、Johnson 分期、盛行率與風險因子的實際數據、鞋墊與訓練的證據強弱，以及手術的真實恢復期。
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腓骨肌腱病變：慢性外踝後方疼痛最容易漏掉的原因
反覆扭到腳之後，外踝後方一直痛，問題常常不在韌帶，而在旁邊那兩條肌腱。這篇用白話說明腱鞘發炎、肌腱退化、縱向裂開和滑出來這四種狀況，慢性踝不穩的人開刀時高達九成合併肌腱問題的數據，以及影像怎麼選、復健怎麼分階段、什麼時候該考慮手術。
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失智症長輩還能運動嗎：怎麼動、動多少、什麼時候該停
2024 年一份國際委員會報告估計，全球約 45% 的失智與 14 個可以改變的生活習慣和慢性病有關，身體活動不足就是其中一項。這篇整理運動對預防失智和已經失智長輩的研究，說明有氧、肌力、平衡和「邊動邊動腦」的訓練怎麼安排，以及照顧者的實作要點和該暫停運動的警訊。
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膝關節炎的治療選擇：為什麼三份指引給的答案不一樣
同樣是膝退化性關節炎，美國風濕病學會、國際骨關節炎研究學會與美國骨科醫學會對玻尿酸、PRP、葡萄糖胺的建議並不一致，甚至方向相反。這篇把三份指引的立場一次攤開，說明分歧從哪裡來，並整理運動、減重、外用藥、關節注射、幹細胞、護具與開刀時機各自的證據強弱與限制。
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網球肘的離心訓練：Tyler Twist 的原始研究、劑量與負荷管理
網球肘最常被提到的訓練是用彈力棒扭轉的 Tyler Twist。2010 年的原始試驗只有 21 人，七週後疼痛、功能和力量都明顯比只做一般物理治療好，但沒有更長期的資料。這篇回到原始文獻，用白話說明這個訓練怎麼做、每天做幾下從哪裡來、整體運動治療的證據到底多強，並整理自然病程、打針、護肘和工作習慣的實證現況。
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肌少症的診斷與運動營養處方：AWGS 2025 改了什麼
亞洲肌少症工作小組在 2025 年 11 月發表新版共識，診斷從三件事簡化成兩件，取消嚴重肌少症的分級，並第一次給 50 到 64 歲的中年人專屬門檻。這篇用白話整理新舊差在哪、各年齡層的實際數字、台灣的盛行率，以及重量訓練、蛋白質、維生素 D 各自的證據強弱。
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後十字韌帶損傷該不該開刀：分級、後外側角與股四頭肌的決策地圖
車禍膝蓋撞到儀表板之後，報告上寫著後十字韌帶撕裂，接下來要問的其實不是幾度，而是四件事：是不是只有這一條、鬆掉幾毫米、有沒有連膝蓋外後方那組結構一起受傷、自己有沒有真的覺得不穩。這篇用白話說明分級數字怎麼來、韌帶會不會自己長回來、為什麼早期要練大腿前側而不是後側，以及開刀能換到什麼、換不到什麼。
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退化性脊椎側彎：五十歲後才出現的歪斜，什麼時候該擔心
六十歲以後才被說有脊椎側彎，跟青少年時期的側彎是兩件事。這篇用白話談退化性側彎怎麼來的、為什麼各家報的比例差那麼多、比彎幾度更重要的是站不站得直、身高變矮該不該照 X 光、復健能做到什麼程度，以及手術的好處與代價各是多少。
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肘關節脫臼：急性處理、固定多久與早期活動
跌倒用手撐地後手肘腫起來、變形、彎不動，要先想到肘關節脫臼，而且可能合併骨折。這篇用白話說明手肘靠什麼固定住、急診當下會做哪三件事、為什麼固定時間從幾週縮短成幾天，以及僵硬、長骨頭和再脫臼各自的實際機會有多大。
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跳躍膝：髕骨肌腱病變的負荷訓練與回場
跳躍膝不是單純的肌腱發炎，是肌腱長期承受超過它恢復能力的負荷。這篇用白話說明三個階段怎麼看、怎麼追蹤自己有沒有進步、重量慢速訓練和離心訓練實際差多少、訓練中可以痛到什麼程度，以及打針和開刀該放在哪個位置。
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退化性旋轉肌撕裂：影像分期怎麼看、先保守還是修補、什麼時候該考慮手術
核磁共振看到旋轉肌撕裂，六十歲一定要開刀嗎？這篇整理沒有症狀的人影像上也常有撕裂、報告該看的五個重點、脂肪取代嚴重時為什麼不一定更該縫、復健與手術追蹤到十五年的結果、止痛藥與類固醇注射的角色、PRP 與增生療法目前的位置，以及需要提早手術評估的警訊。
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跟腱病變：中段型與止點型的診斷差異與負荷訓練建議
跑步後腳跟後方痛，多半不是單純發炎。跟腱病變分中段型和止點型，兩者的訓練原則不一樣，練錯方向可能越練越痛。這篇用白話整理離心訓練、重量慢速訓練、可以痛到什麼程度，還有打針的證據強弱與限制。
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運動員鼠蹊痛：摸不到腫塊，不代表沒有問題
切入跑動時鼠蹊深處痛，怎麼摸都摸不到腫塊，是疝氣嗎？為什麼咳嗽、打噴嚏、做仰臥起坐也會痛？這篇談 sports hernia 與 athletic pubalgia 到底是什麼、Doha 共識怎麼分類、理學檢查看什麼、結構化復健怎麼分期，以及保守治療多久才該考慮手術。
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股四頭肌拉傷與挫傷：從急性處理到回場的完整指南
大腿前側受傷常被當成同一件事處理，但拉傷、挫傷與肌腱撕裂的機轉和處理原則都不一樣。這篇談三者怎麼分、挫傷為什麼急性期不該按摩推瘀血、骨化性肌炎的風險因子、受傷後 24 小時的膝屈曲 120 度加壓處理，以及四階段復健與回場該達到的客觀標準。
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自行車過度使用傷害：膝、手、下背與坐墊區的成因、分辨與處理
車友最常見的疼痛，多半不是一次摔車造成，而是長時間重複踩踏、固定姿勢與配適不良累積出來的過度使用。這篇談膝痛四分型、手麻的兩條神經、下背痛、坐墊區三類不適，以及車輛配適與訓練量該怎麼調整，適合有反覆疼痛的車友與想預防的騎士參考。
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拇指腕掌關節退化（First CMC OA）：擰瓶蓋就痛，怎麼分辨與治療
拇指根部靠手腕那側深層痛、擰瓶蓋轉鑰匙更痛，是 50 歲後女性最常見的手部退化性關節炎，常被誤認為媽媽手或腕隧道。這篇說明它為什麼會發生、怎麼跟媽媽手分辨、X 光分期怎麼看，以及從副木、肌力訓練、打針到手術的治療順序和各自的證據強弱。
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髖退化性關節炎：鼠蹊深處痛的診斷、運動治療與換關節時機
鼠蹊深處悶悶地痛、走一段路就要停，是髖關節退化嗎？這篇用白話說明髖關節到底在哪裡、怎麼跟拉傷和腰痛分開、X 光看的是什麼，以及從運動、減重、藥物到換人工關節的順序和各自的證據強弱，並說明什麼時候該跟骨科討論換關節。
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高爾夫球肘：內上髁肌腱病變的成因、診斷與實證治療
高爾夫球肘是手肘內側骨頭凸起處的肌腱退化，比網球肘少見很多，好發於四十到六十歲、需要反覆用力抓握或投擲的人。這篇用白話整理它跟網球肘的差別、為什麼要一起檢查尺神經、以離心訓練為核心的治療順序，以及打針和手術各自的證據強弱，並說明什麼時候該就醫。
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慢性踝關節不穩定（CAI）：反覆扭傷的成因、復健階梯與手術時機
腳踝一扭再扭、走不平地沒信心，多半不是單純韌帶鬆，而是慢性踝關節不穩定（CAI）。這篇整理 CAI 的機轉、流行病學、前抽屜與距骨傾斜等診斷方式，以及從結構化復健、增生注射到 Broström 手術的決策階梯與各自證據強弱，說明反覆扭傷的人該怎麼判斷下一步。
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腰椎椎間盤退化：影像上的退化不等於痛，該怎麼辦
MRI 報告寫著椎間盤退化、膨出，很多人一看就慌，覺得自己脊椎壞掉了。但腰椎椎間盤退化其實是 30 歲後普遍出現的老化，無症狀者盛行率隨年齡上升。這篇談退化和疼痛的關係、椎間盤源性疼痛的樣貌、和椎間盤突出怎麼區分、哪些警訊要立刻就醫，以及運動處方和生活調整能怎麼做。
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腰椎管狹窄：神經性間歇跛行的診斷、運動與手術時機
走一段路下肢就酸麻沒力，要彎腰或坐下才能再走，這是腰椎管狹窄常見的神經性間歇跛行。這篇談它到底哪裡變窄、三個狹窄位置、和血管性跛行怎麼分、怎麼確診，以及從活動修正、屈曲為主運動到硬膜外類固醇與手術時機的完整治療階梯。
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複雜性局部疼痛症候群（CRPS）：早期辨識、Budapest 準則與復健
手腕骨折拆石膏後幾個月，手卻變得又紅又腫又痛，連風吹都受不了，這可能是複雜性局部疼痛症候群（CRPS）。這篇談 CRPS 是什麼病、Type 1 與 Type 2 的差別、怎麼用 Budapest 準則做臨床診斷、哪些是該早期轉介的紅旗，以及為什麼愈早介入預後愈好，還有目前的復健與治療原則。
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骨質疏鬆的運動處方：抗阻、衝擊、平衡與藥物互補
骨質疏鬆的治療不是只有吃藥、補鈣、補維生素 D，運動處方也是核心之一。這篇用白話說明骨頭怎麼回應受力、為什麼重量訓練是重點、高強度課表的研究給了什麼啟發、嚴重骨鬆該避開哪些動作、怎麼防跌，還有藥物和運動怎麼互補。
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媽媽手一定要開刀嗎？De Quervain 的診斷與治療
抱小孩、滑手機、擠奶後拇指根部與手腕外側劇痛，是媽媽手嗎？這篇談媽媽手是什麼、怎麼靠理學檢查診斷、為什麼有人反覆復發、第一線保守治療怎麼做、注射與手術的時機，以及哺乳期能不能注射。
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脊椎滑脫第二度要開刀嗎？保守治療與手術時機
聽到脊椎滑脫很多人會很緊張，是不是快掉下來、第二度就要融合？這篇用白話說明滑脫的類型與分級、為什麼多數低度滑脫可以先保守治療、核心與臀髖該怎麼練、哪些動作先避開，以及什麼時候該進入手術評估。
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運動能改善失眠嗎？從實證到運動處方
跑步真的能讓我比較好睡嗎？為什麼晚上重訓反而更睡不著？失眠藥能不能用運動代替？這篇談運動對睡眠的實證強度、運動時段與類型的選擇、和認知行為治療與藥物的關係，以及一份實用的運動處方。
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旋轉肌肌腱病變打 PRP 有用嗎？適應症與正確期待
旋轉肌打 PRP 比類固醇好嗎？部分撕裂能修回來嗎？全層撕裂不想開刀，能不能靠打針？這篇依 2025 年美國骨科醫學會的指引，把 PRP 分成三種情況講清楚，也談復健能做到什麼、不開刀又要注意什麼。
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打葡萄糖水有用嗎？增生療法與 PRP 差在哪
增生療法打的葡萄糖水真的有用嗎？跟 PRP 差在哪？為什麼打了兩次還沒感覺？這篇用白話說明增生療法是什麼、可能怎麼作用、跟 PRP 和類固醇的差別、哪些狀況比較有實證、療程怎麼排，還有治療前該問清楚哪些事。
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肌內效貼布真的有效嗎？從證據到正確用法
奧運選手身上那條彩色貼布，到底是真有效還是心理作用？這篇談肌內效貼布是什麼、和傳統貼紮差在哪、可能的作用機轉、實證能到哪裡，以及常見貼法、張力與使用禁忌，幫你把期待放在合理的位置。
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越練越退是過度訓練嗎？從警訊到恢復
練了三個月反而越來越差、晨間心率變高、休息一週還提不起勁？過度訓練症候群不是意志力問題。這篇談過度訓練的連續體、典型警訊、背後機轉、高風險條件、如何排除診斷，以及怎麼減量與預防。
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大轉子疼痛症候群：髖部外側痛的成因與治療
髖部外側痛、側睡壓到就醒，過去叫轉子滑囊炎，現在多理解成臀部肌腱的退化。好發於中老年女性、跑者，還有髖外側長期承受高負荷的人。這篇用白話說明成因、怎麼診斷、以臀部肌力訓練為核心的治療，還有打針和震波的證據到哪裡。
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慢性下背痛：紅旗與黃旗、影像判讀，以及運動治療怎麼練
慢性下背痛多數屬於找不到單一結構病因的非特異性下背痛，影像上的退化在沒有症狀的人身上一樣常見。這篇整理成因與迷思、需要儘速就醫的紅旗警訊、預測慢性化的黃旗警訊、影像檢查的時機，並把運動治療拆成三個階段，對應到站內的居家復健示範動作。
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肩峰下夾擠症候群：肩痛的成因、診斷與運動治療
舉手過頭會痛、抬到一半卡住的肩痛，過去叫肩峰下夾擠，現在多稱肩峰下疼痛症候群。這篇用白話說明肩膀那塊空間和旋轉肌在做什麼、為什麼現在不再認為是骨頭夾到肌腱、檢查和影像各自能看到什麼，以及為什麼運動治療排第一線，而開刀減壓的效益近年被重新檢視。
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腕隧道症候群：手麻的成因、診斷與治療選擇
腕隧道症候群是最常見的神經壓迫問題，正中神經在手腕被壓到，典型是半夜麻到醒、甩甩手就好一點。這篇用白話說明它為什麼會發生、哪些人容易得、檢查各能看到什麼，還有從夜間副木、打針到開刀的順序與各自的證據強弱。
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腰椎間盤突出：症狀、診斷與保守治療
腰椎間盤突出常造成單側的坐骨神經痛與腿麻，好發於久坐族和常搬重的人。多數突出會隨時間被身體吸收、症狀在幾週到幾個月內改善，保守治療是主要處置。這篇用白話說明它是什麼、神經根症狀怎麼分布、哪些狀況要立刻就醫，還有什麼時候才真的需要開刀。
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膝退化性關節炎：成因、保守治療與運動處方
膝關節退化是長輩最常見的關節問題，但影像上的軟骨磨損和實際的痛不一定成正比。這篇用白話說明它現在被理解成什麼、哪些風險因子可以改變、報告怎麼看，還有為什麼運動治療與減重被多個國際指引列為第一線，藥物、注射與手術各自排在哪一階。
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髂脛束症候群：跑者膝外側痛的成因與復健
跑到三公里左右膝蓋外側開始痛、下坡最不舒服、休息一兩天又好，這是跑者最常見的膝外側痛。這篇用白話說明它為什麼會痛（現在的看法已經從摩擦改成壓迫）、怎麼跟其他問題分開，以及為什麼練臀部和調整跑量比拉筋滾筒更關鍵。
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PRP 注射後的復健安排：負荷管理與時程參考
PRP 不是打完就好，打完之後幾週怎麼動、什麼時候加量，才是影響結果的關鍵。這篇用白話整理打完初期的相對休息、在可以忍受的疼痛下逐步加量、分階段怎麼安排，以及常見的三個誤區，並說明各部位的證據強弱不同，時程要由醫師個別評估。
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旋轉肌腱修補術後復健：分期進程與活動恢復
縫完旋轉肌腱之後的復健，是在「讓肌腱長回骨頭」和「把肩膀用回來」之間找平衡。這篇用白話說明保護、被動、主動、練肌力這四段各自在做什麼、大概各要多久，以及撕裂大小、年齡和有沒有照做，怎麼影響再斷掉的風險。時程一律由手術醫師與治療師安排，不能自己加速。
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玻尿酸注射治療膝關節退化：適應症、療程與證據解析
玻尿酸關節注射的想法是把關節液的黏稠度補回來，改善潤滑與緩衝。但它的療效證據並不一致，多數國際指引對常規使用都偏保守或不建議。這篇用白話說明它在關節裡想做什麼、適合誰、證據到哪裡、分子量與療程有什麼差別、可能有什麼副作用，以及為什麼它不是第一線。
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膝關節置換術後復健：階段目標、運動與注意事項
換完人工膝關節之後的復健分階段進行，從早期的關節活動與消腫，到中期的肌力與走路，再到後期把訓練整合回日常。這篇用白話說明各階段在做什麼、居家和住院復健差在哪，還有血栓、傷口感染這些一定要就醫的警訊。時程一律因人而異。
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退化性旋轉肌撕裂的保守治療：運動、注射與手術時機
退化性旋轉肌撕裂多是年紀大了肌腱慢慢磨損造成，和跌倒拉傷的撕裂不同。這篇用白話說明兩者差在哪、為什麼多數退化性撕裂可以先做復健、運動治療要練什麼、打針能幫到什麼程度，以及什麼時候需要考慮手術評估。
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體外震波治療 ESWT：適應症、療程與證據強弱完整解析
體外震波是不用開刀也不用打針的門診治療，常用在足底筋膜炎、髖部外側痛、阿基里斯腱病變與膝關節退化，但各部位的證據品質差很多。這篇用白話說明它可能怎麼作用、兩種機型差在哪、逐部位的證據強弱、療程怎麼排，以及為什麼它多半是保守治療之後的第二線。
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髕骨軟化症的復健：成因、運動治療與注意事項
報告寫著髕骨軟化，是不是軟骨磨壞了？要不要狂練大腿？還能不能跑步？這篇用白話說明髕骨軟化跟一般說的膝蓋前面痛有什麼不同、為什麼影像和痛常常對不起來，以及為什麼練大腿之外還要練臀部。
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關節與肌腱的類固醇注射：適應症、風險與使用時機
類固醇注射可以很快壓下急性的紅腫熱痛，短期止痛效果明確，但它只是把發炎壓住，不會讓組織修復。這篇用白話整理它怎麼作用、哪些狀況有實證、反覆打對肌腱與軟骨的影響、常見與少見的副作用，以及哪些人要特別小心，說明為什麼它多半該搭配復健、由醫師控制次數與間隔。
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網球肘：實證治療完整指南
網球肘是手肘外側肌腱的慢性磨損，不是單純發炎，而且只有大約二十分之一真的和打網球有關。這篇用白話整理它怎麼來的、多久會好、怎麼確認、哪些問題容易被誤認，以及運動治療、護具、震波、類固醇與 PRP 注射各自能幫到什麼程度，最後談怎麼安全回到運動與工作。
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Injured While Exercising? PEACE & LOVE, the Principle Replacing PRICE
For acute sprains and strains, the 2020 British Journal of Sports Medicine PEACE & LOVE protocol has replaced the long-used PRICE, emphasizing protection over prolonged rest and recognizing inflammation as part of healing. This article explains each step and addresses common myths about icing, anti-inflammatories, and complete rest.
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Should You Stretch Before Exercising? Static Stretching Versus Dynamic Warm-Up
Does stretching your calves and legs before exercise really prevent injury and boost performance? This article distinguishes the purposes and timing of static stretching and dynamic warm-up, favoring dynamic movement before training, and offers warm-up sequences for running, weight training, and ball sports.
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Knee Osteoarthritis: How Long Do PRP Injection Effects Last? Recent Research Offers Clearer Answers
Patients considering platelet-rich plasma (PRP) for knee osteoarthritis often ask whether it works and how long the benefit lasts. This article reviews recent research on PRP's effectiveness and durability compared with options like hyaluronic acid and pain medication.
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Knee Osteoarthritis Pain? Understanding Dextrose Prolotherapy (DPT): Mechanism, Effects, Risks, and Practical Considerations
Beyond painkillers, hyaluronic acid, and joint replacement, dextrose prolotherapy (DPT) offers an option between conservative care and surgery for knee osteoarthritis. This article clarifies how it works, its evidence and safety, and who may or may not be suitable.
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Facing Surgery With Sarcopenia? A Doctor Explains Prehabilitation to Rebuild Muscle Before Surgery
Sarcopenia, low muscle mass and strength, is an often-overlooked factor that can lead to longer hospital stays, more complications, and slower recovery after surgery. This article explains how prehabilitation in the weeks before surgery can help prepare the body.
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PRP or Corticosteroid? Considerations for Choosing Injection Therapy in Sports Injuries and Pain
Platelet-rich plasma (PRP) and corticosteroid injections are two common treatments for sports injuries, but they differ markedly in mechanism, effect, and risk. This article compares the two, especially when repeated injections may be needed.
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Tennis Elbow After PRP Injection: Tracking Recovery With Ultrasound
Lateral epicondylitis, known as tennis elbow, is a common tendon insertion disorder affecting about 1 to 3 percent of adults aged 40 to 55. This article reviews how ultrasound is used to follow tendon recovery after PRP injection in persistent cases.
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How to Treat Achilles Tendon Rupture? A Recent Systematic Review Comparing Surgical and Conservative Care
Acute Achilles tendon rupture is increasingly common, especially among active people and older men, yet whether surgery or conservative treatment works better remains debated. This article reviews a 2025 systematic review by Yang and colleagues comparing outcomes.
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Key Factors in PRP Injection for Knee Osteoarthritis: Platelet Concentration and White Blood Cells
As the aging and active population grows, demand for effective, longer-lasting nonsurgical treatment of knee osteoarthritis is rising. This article examines how platelet concentration and white blood cell content may influence the effectiveness and safety of PRP injections.
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What Is Gymnast's Wrist (Distal Radial Physeal Stress Syndrome)? A Cause of Wrist Pain in Young Gymnasts
Gymnast's wrist is a common overuse injury in adolescent gymnasts, in which the distal radial growth plate is stressed by repeated axial loading, compression, twisting, and traction. This article reviews its epidemiology, with wrist pain reported in a large share of young gymnasts.
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Ranking Injection Treatments for Knee Osteoarthritis: PRP, Hyaluronic Acid, or Corticosteroid for the Long Term?
A 2025 network meta-analysis of 37 trials and 5,089 patients compared combined PRP plus hyaluronic acid, PRP alone, hyaluronic acid alone, and corticosteroid. This article summarizes the one-year pain and function outcomes, along with indications and limitations.
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Growth Factors Behind PRP Injection for Knee Osteoarthritis
Knee osteoarthritis is a common chronic condition rising with aging and obesity. While NSAIDs, corticosteroid, and hyaluronic acid injections offer temporary relief, this article examines how platelet-rich plasma promotes tissue regeneration through its growth factors.
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Knee Osteoarthritis Therapy: Is Platelet-Rich Plasma Combined With Hyaluronic Acid More Effective?
Knee osteoarthritis, marked by cartilage wear, bone spurs, and joint effusion, is common in older adults but can appear earlier with sports injury or obesity. This article examines whether combining PRP with hyaluronic acid offers greater benefit than either alone.
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Run Farther and Safer: What Recent Research Says About Effectively Preventing Running Injuries
Running may look simple, but recreational runners face a 32 to 50 percent risk of a running-related injury within a year, and higher for beginners and adolescents. This article draws on recent systematic research to explain why injury prevention is more complex than it seems.
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A Complete Guide to Accessory Bones of the Foot: Types, Symptoms, Diagnosis, and Treatment
Accessory bones of the foot are extra small bones formed during development, a normal variant present in an estimated 5 to 40 percent of people. Most cause no symptoms, but some can trigger pain. This article covers common types such as the accessory navicular and os trigonum.
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How Weather Affects Marathon Performance: From Scientific Analysis to Practical Strategies
Temperature, humidity, wind, and rain strongly affect marathon performance, with an ideal racing climate around 5 to 10 degrees Celsius. This article explains why temperature is the leading environmental factor in marathon times and offers strategies to cope with the conditions.
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NBA Rising Star Wembanyama's Deep Vein Thrombosis: A Complete Guide to DVT
Venous thromboembolism involves clots forming in veins, including deep vein thrombosis (DVT), which most often affects the legs and pelvis but can also occur in the arms as effort-related thrombosis. This article explains DVT, its symptoms, and the risk of pulmonary embolism.
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Improving Recovery Before and After Surgery Through Exercise and Nutrition
Surgery places major physiological and psychological stress on the body across every stage from preparation to recovery. This article explains how good nutrition and fitness support surgical success, and reviews prehabilitation, exercise and nutrition before surgery to improve outcomes.
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Unexplained Calf Pain? Understanding the Difference Between Acute and Chronic Compartment Syndrome
Compartment syndrome occurs when pressure within a lower-leg compartment rises abnormally, restricting blood flow and causing tissue ischemia. This article distinguishes acute compartment syndrome, a medical emergency often caused by trauma, from chronic exertional compartment syndrome (CECS).
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The Importance of Resistance Exercise: Challenging Conventional Views and Reshaping Health
Aerobic exercise has long been seen as the key to better health and forms the core of most exercise guidelines. This article reviews growing research on resistance exercise and its increasingly recognized role in promoting health.
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Quadrupedal Movement Training: What Are the Health Benefits?
Quadrupedal movement training (QMT), performed on hands and feet or hands and knees, is becoming popular in fitness and rehabilitation. This article explains this whole-body bodyweight training and how it may improve stability, joint range of motion, and coordination.
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From Jumps to Falls: Understanding the Causes of Patellar Fractures
Patellar fractures arise from direct or indirect trauma. Direct trauma typically causes comminuted fractures with minimal displacement, while indirect trauma from excessive extensor-mechanism loading often produces transverse fractures with significant displacement and possible extensor retinaculum disruption. This article explains the mechanisms.
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Loose-feeling shoulder? Understanding acromioclavicular joint separation for contact athletes and manual workers
Acromioclavicular joint separation accounts for about 10% of shoulder girdle injuries, most often in young men aged 20 to 30. This article reviews injury mechanisms, radiographic grading of AC and coracoclavicular ligament damage, and treatment options.
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Ankle fracture history and typical symptoms: how to recognize and manage them quickly
Ankle fractures affect roughly 170 per 100,000 people yearly, with about 70% being single-malleolus injuries, most commonly the lateral malleolus. This article covers risk factors, typical presentation, and how to identify and manage these fractures.
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Scaphoid Fracture Explained: The Most Common Hidden Danger Among the Carpal Bones
The scaphoid is the most commonly fractured carpal bone, typically injured by falling on an outstretched, hyperextended wrist. Because its blood supply runs in reverse, proximal fractures carry a higher risk of nonunion. This article reviews fracture sites and healing risks.
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The danger of high ankle sprains: risks and prognosis for people who sprain their ankles often
A high ankle sprain is a syndesmotic injury disrupting the anterior and posterior tibiofibular ligaments and interosseous membrane, usually from sudden external rotation and dorsiflexion. It can mean prolonged time away from sport and may require surgery.
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Finger impact injuries: essential knowledge on distal interphalangeal (DIP) joint dislocation
The finger has proximal (PIP) and distal (DIP) interphalangeal joints, with the PIP most often injured in sport. This article explains DIP joint anatomy, its limited range of motion, and how dislocations of this joint are managed.
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Shoulder dislocation and axillary nerve injury: the essentials
The axillary nerve arises from the posterior cord (mainly C5 and C6), passing through the quadrangular space to supply the deltoid and teres minor. This article reviews how shoulder dislocation and humeral neck fracture can injure it.
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Is exercise-induced athlete's heart good or bad? Here's the truth
Athlete's heart is a generally benign physiological adaptation to exercise, marked by ventricular hypertrophy and bradycardia with preserved function. This article explains how its features can overlap with cardiomyopathy and why careful evaluation matters.
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Why does your foot feel like you're stepping on a pebble? Understanding forefoot pain
Forefoot pain occurs at the ball of the foot behind the toes, often described as sharp, aching, or burning, sometimes feeling like a pebble in the shoe. This article explains its primary and secondary causes rather than a single diagnosis.
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Sternal fracture risk: car crashes, sport, and chest compressions as possible causes
Sternal fractures occur in about 5% of blunt chest trauma, most often at the manubrium, and also arise during CPR. This article explains sternal anatomy, common injury mechanisms, and why these fractures need careful assessment.
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Lateral foot pain warning: causes and treatment strategies for fifth metatarsal fractures
Proximal fifth metatarsal fractures vary widely in cause, prognosis, and treatment, and mishandling can lead to chronic pain and instability. This article reviews the Lawrence and Botte classification, including tuberosity avulsions and Jones fractures, and management options.
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The impact of talus fractures: from anatomy to the challenges of high-risk sports
Talus fractures are relatively rare and usually involve the talar neck, lateral process, or osteochondral dome. This article explains the talus's role in the ankle and subtalar joints and why these injuries are challenging to manage.
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How much do you know about Achilles tendon rupture? Causes and post-operative training advice
Achilles tendon rupture usually occurs 2 to 6 centimeters above the calcaneal insertion, where blood supply is poorer. It is common in men aged 30 to 40, especially occasional weekend-warrior athletes. This article covers causes and post-operative rehabilitation.
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Overcoming foot pain: understanding tarsal tunnel syndrome (TTS) symptoms, diagnosis, and treatment
Tarsal tunnel syndrome is a neuropathy from compression of the tibial nerve behind the medial malleolus, common in athletes and those with prior ankle sprains. This article covers symptoms, Tinel's and dorsiflexion-eversion tests, imaging, and treatment options.
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Calf feels like it got kicked? Understanding the causes and treatment of tennis leg
Tennis leg presents as a sudden calf injury, often described as feeling kicked. The calf comprises the medial and lateral gastrocnemius and the deeper soleus. This article explains the causes and treatment of this muscle tear.
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Morton's neuroma: a cause of foot pain that middle-aged women should watch for
Morton's neuroma is a fibrotic, inflammatory change in an interdigital nerve, usually between the third and fourth metatarsal heads. It affects middle-aged women about five times more than men. This article reviews its presentation and risk factors.
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Posterior cruciate ligament (PCL) tear rehabilitation guide: how to support recovery and stability
The posterior cruciate ligament sits deep in the knee behind the ACL, preventing the tibia from sliding backward relative to the femur. This article explains how PCL tears affect knee stability and outlines a rehabilitation approach.
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Understanding cervical disc herniation: causes, risks, and treatment methods
Prolonged sitting among students and office workers has raised the incidence of abnormal cervical curvature. This article explains how the cervical lordosis and its load-bearing role relate to disc herniation, nerve root compression, and available treatment options.
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Is your low back pain caused by a missing lumbar segment? Exploring Bertolotti's syndrome
Bertolotti's syndrome causes low back pain from a congenital lumbosacral anomaly, typically abnormal fusion of the L5 transverse process with the sacrum or ilium. This lumbosacral transitional vertebra increases mechanical stress and pain risk in the region.
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運動員常見的手掌骨折：拳擊手骨折損傷解析
拳擊手骨折是第五掌骨頸部骨折，最常見的手部骨折。介紹受傷機制、症狀、X光診斷、石膏固定與手術適應症、復健與恢復運動時程。
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拳擊運動高受傷風險部位 預防傷害分析
拳擊傷害從瘀傷到腦震盪、骨折都有。整理業餘與職業拳擊的受傷統計、常見傷害類型（軟組織挫傷、頭臉部、上肢、下肢）、生物力學與預防策略。
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探索桌球運動的風險：最常見的傷害與預防措施
桌球雖是非接觸運動仍有傷害風險：肩膝背肘最常受影響，肌腱病變最常見。整理常見傷害（網球肘、手腕扭傷、膝踝傷害）、生物力學與預防措施。
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擊劍常見傷害及預防措施 從中世紀決鬥到奧林匹克競技
擊劍整體受傷率約30%，下肢最常受傷。介紹鈍劍、銳劍、軍刀三種武器、常見過度使用與急性傷害、生物力學因素與防護預防策略。
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高爾夫常見運動傷害及預防策略：保持最佳狀態的指南
高爾夫的重複揮桿可造成旋轉肌撕裂、高爾夫肘、下背痛與肋骨疲勞性骨折。整理職業與業餘受傷統計、揮桿生物力學、預防策略與GRIPP熱身計畫。
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射箭愛好者必讀：了解和預防射箭運動傷害
射箭最常傷肩膀（46.9%），拉弓階段最易出問題。整理弦擊、水泡、旋轉肌腱炎、射箭者肘等常見傷害與預防策略。
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柔道運動中的傷害與風險：有效的傷害預防
柔道比賽最常傷頭部，扭傷是最常見類型。整理常見傷害（ACL、耳廓血腫、骨折脫位）、預防策略與IPPON熱身計劃的研究結果。
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Acute and chronic bursitis flare-ups: how to distinguish and respond
Bursitis is inflammation of a bursa, the fluid-filled sac that cushions between bone, tendon, muscle, and skin. It may be superficial, such as olecranon bursitis, or deep, such as subacromial bursitis, and can be acute or chronic.
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小聯盟手肘 預防年輕棒球選手常見肘部傷害
小聯盟肘是青少年投手肘內側生長板的過度使用傷害，20-40%的9-12歲棒球選手經歷肘痛。介紹風險因子、投球數限制、診斷、治療與預後。
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小聯盟肩膀 青少年棒球選手必備知識
小聯盟肩是青少年過肩運動員肱骨近端生長板的過度使用傷害。介紹症狀、X光診斷、停止投擲3-12個月的治療原則與各年齡投球數規範。
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棒球選手的惡夢 手肘尺側副韌帶 (UCL) 損傷
手肘尺側副韌帶（UCL）損傷是棒球投手的常見問題。整理症狀、理學檢查、影像診斷、保守治療與PRP證據、Tommy John重建手術與回場數據。
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Sports medicine in Greek mythology: a complete look at Achilles tendinopathy
The term Achilles' heel comes from the myth of the warrior Achilles. Distinct from tendon rupture, Achilles tendinopathy is an overuse injury causing pain in the back of the calf and heel. This article explains it fully.
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Rehabilitation strategy after medial ankle sprain: key steps to reduce chronic instability
A medial ankle sprain injures the deltoid ligament complex when the foot is forced into eversion and external rotation. This article explains the grading of these sprains and outlines a rehabilitation strategy to reduce chronic instability.
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Avoiding posterior tibial tendon dysfunction: understanding the risks and common management
The posterior tibial tendon is the main dynamic support of the medial arch. Overuse can cause posterior tibial tendon dysfunction, marked by pain along the medial foot and behind the medial malleolus. This article reviews risks and management.
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Four Patterns of ACL Injury in Women's Soccer: Prevention and Response Strategies
Anterior cruciate ligament (ACL) injuries are among the most common and disruptive injuries in professional women's soccer. Research shows female athletes in intermittent team sports face a 2- to 6-fold higher ACL injury risk than men.
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Is Tailbone Pain Linked to the Season? Causes, Diagnosis, and Relief Measures
The coccyx is the triangular bone at the very end of the spine. This article explains coccyx fractures and coccydynia, often caused by falling onto a seated position or related to childbirth, along with their functions, diagnosis, and management options.
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Delayed Onset Muscle Soreness (DOMS)? Try These Science-Backed Relief Strategies
Delayed onset muscle soreness typically begins 6 to 12 hours after exercise and peaks at 48 to 72 hours. This article covers the diagnostic approach, symptom features, and evidence-informed strategies that may help ease post-exercise soreness.
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攀岩傷害解析：專業分析手指傷害與治療策略
攀岩手指傷害占33-52%，A2、A4環形滑輪損傷最具代表性。介紹抓握方式與受傷機制、滑輪撕裂分級、超音波診斷、保守與手術治療。
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From Prevention to Treatment: Understanding Meniscus Tears and Treatment Options
The knee has two C-shaped meniscus cartilages that distribute load, absorb shock, and stabilize the joint. This article explains meniscal anatomy, the vascular zones affecting healing, and the range of treatment options available.
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優化能量系統 提升游泳表現
能量系統是運動訓練非常重要的課題，好的訓練可以讓爆發性運動衝得更快，耐力型的運動能量持續更久時間，訓練讓身體適應，並增強能量產生效率與能量傳遞至肌肉的方式。 肌肉細胞中，存在三大基本能量系統可以再生能量ATP，前兩者為無氧代謝，氧化系統為有氧代謝，無氧代謝可以大約供應三分鐘左右的能量(ATP system<10秒，La
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Origins and Development of Super Slow Jogging: Basic Science and Clinical Applications of Its Physiological Benefits
What is super slow jogging? This article traces its origins to Professor Hiroaki Tanaka's 2017 research, reviews the physiological basis behind this low-intensity training style, and discusses its clinical applications and Zone 2 exercise.
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PRP Therapy and Its Interactions With Common Medications
Basic research on how medications affect platelet-rich plasma (PRP) remains limited. This article summarizes current guidance from medical societies and expert reviews on how corticosteroids, NSAIDs, and other drugs may influence PRP treatment.
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Decoding Thoracic Outlet Syndrome (TOS): Diagnosis and Treatment of Its Different Types
Thoracic outlet syndrome (TOS) produces neurological or vascular symptoms in the upper limb when the neurovascular bundle is compressed near the first rib and clavicle. This article explains its varied presentations, subtypes, diagnosis, and treatment.
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Myth-Busting: Tennis Elbow May Not Be Inflammatory, and Traditional Anti-Inflammatory Treatment May Not Last
Tennis elbow (lateral epicondylitis) results from overuse of the forearm and wrist extensor tendons. Research suggests the underlying pathology is angiofibroblastic degeneration and disorganized collagen rather than true inflammation, which affects treatment choices.
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Heel Fat Pad Syndrome: Often Misdiagnosed as Plantar Fasciitis
Heel fat pad syndrome is the second most common cause of heel pain after plantar fasciitis, accounting for about 14.8% of cases. It is often misdiagnosed as plantar fasciitis, yet differs in risk factors, symptoms, and treatment.
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Runner's Notebook: How to Reduce and Prevent Medial Tibial Stress Syndrome (MTSS)
Medial tibial stress syndrome (MTSS), often called shin splints, is an overuse injury causing pain along the posteromedial border of the middle to lower third of the shin during exercise. This article covers its mechanisms and prevention.
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An In-Depth Look at Calcific Tendinitis: From Symptoms to Treatment
Calcific tendinitis can occur anywhere but mainly affects the rotator cuff of the shoulder, causing pain and limited movement. Calcium deposits within the tendon raise internal pressure, and symptoms often ease within three to six months.
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Swelling Behind the Knee? The Unpredictable Baker's Cyst
A Baker's cyst is a cystic swelling of the gastrocnemius-semimembranosus bursa, usually on the medial side of the popliteal fossa. It may be primary, common in children, or secondary, and is often linked to fluid within the knee joint.
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滑雪運動傷害風險與常見部位分析
單板滑雪受傷率是雙板三倍：單板最常傷手腕、雙板最常傷膝蓋ACL與拇指UCL。整理各部位受傷統計與頭盔、護腕的實證防護建議。
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Sciatica Explained: From Self-Recovery to Possible Recurrence Along the Path to Pain Relief
Sciatica is a broad term describing nerve pain rather than a specific diagnosis, arising when a lumbar nerve root is compressed. This article explains its causes, such as disc herniation and spinal stenosis, and the road to recovery.
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The Piriformis Syndrome You Know and the Deep Gluteal Syndrome You May Not
Piriformis syndrome, where the sciatic nerve is compressed by the piriformis muscle, is estimated to account for 6% to 8% of sciatica cases. Recent research suggests the term deep gluteal syndrome may better describe this condition.
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Shoulder Pain in Middle Age: Understanding Frozen Shoulder from Symptoms to Treatment
Frozen shoulder (adhesive capsulitis) arises from thickening, fibrosis, and adhesion of the shoulder joint capsule to the humeral head. Its main feature is painful restriction of the shoulder's range of motion, and this article covers its course and treatment.
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Falls in Older Adults: A Growing but Preventable Problem
According to the US CDC, fall-related deaths have risen about 30% over the past decade as the older population grows. Around 36 million older adults fall each year in the US, and this article addresses how these falls may be prevented.
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Nutrition Recommendations for Repairing Tendon and Ligament Injuries
Tendon and ligament injuries are among the most common sports injuries. Research supports the role of collagen and nutrients that promote its synthesis, such as vitamin C, in recovery, which this article reviews for tissue healing.
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Training the Foot's Core Muscles to Reduce Running Injuries
A 2020 American Journal of Sports Medicine study followed 118 runners assigned to either a foot core training group performing guided intrinsic foot muscle exercises for eight weeks or a comparison group, examining effects on running injuries.
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專項運動傷害 體操選手的背痛秘密 - 椎弓解離與脊椎滑脫
椎弓解離與脊椎滑脫是青少年運動員背痛最常見原因，好發於體操等反覆伸展旋轉運動。介紹症狀、影像診斷選擇、保守治療與回場預後。
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專項運動傷害 股四頭肌撕裂的解析：從診斷到回場
股四頭肌撕裂常見於踢跳衝刺動作，依程度分三級。整理危險因子、超音波診斷、保守與手術治療、職業選手16週回場復健案例。
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談寶寶游泳面面觀
隨著幼兒的發展越來越受到重視 ，父母無不希望在嬰兒早期就能夠提供足夠的刺激，引導孩子的發展，因而寶寶游泳這些年越來越盛行。 另外近幾年快速興起的另一個水中活動是嬰兒SPA，透過脖圈游泳讓嬰兒可以在水中接受按摩及參與水的活動。 這些年的研究，也確實認為在生命早期（甚至是三歲以內）足夠的運動與知覺的刺激, 長期而言對孩子的
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Unraveling Plantar Fasciitis: From Basic to Advanced Treatment
Plantar fasciitis accounts for about 80% of heel pain cases and is common in runners, people aged 40 to 60, and those who stand for long periods. This article covers its mechanisms, risk factors, diagnosis, and conservative and surgical options.
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Don't Panic Over a Lateral Ankle Injury: A Quick Response Guide
Lateral ankle sprains are among the most common sports injuries, affecting athletes and non-athletes alike. Unlike the broad, strong deltoid ligament on the medial side, the lateral ankle relies on several smaller ligaments for static stability.
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為何手指會卡住？板機指的探索與對策
基本介紹 屈指肌腱(FDS)發炎的結節卡在第一個環形 (A1) 滑輪上 對於板機指的患者，A1 滑輪會發炎並變厚，使得手指彎曲時屈肌腱不容易滑過，隨著時間持續，屈肌腱可能發炎，並在其表面形成小結節，進一步加重病情。當手指彎曲，增厚的結節穿過增厚緊繃的滑輪時，有卡住或彈出的感覺 流行病學 性別：女性 > 男性（女性是男性
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為何拇指動一動就痛？媽媽手的成因與治療
媽媽手基本介紹 移動拇指時，會感到卡住或明顯疼痛，逐漸變嚴重的手腕痛，可能會有聲響(wrist crepitus)，手腕局部會有腫脹壓痛，有時會看到手腕腫脹，伴隨著充滿液體的囊腫 1895 年由瑞士醫生 Fritz de Quervain 首次描述 學術名稱狄奎凡氏症de quervain syndrome，代表的是手
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跆拳道運動傷害特性與防護對策
跆拳道比賽受傷率達每千小時79.3人次，最常傷下肢與頭部。整理對打、品勢、示範三種形式的受傷統計與防護對策。
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滑雪時的意外之痛：揭開大拇指疼痛的秘密
在第一掌指腕節（Metacarpophalangeal，縮寫：MCP）關節的尺側副韌帶（Ulnar Collateral Ligament，縮寫：UCL）拉傷，這樣的病灶又稱為滑雪者拇指、獵場看守人拇指，是因為過去歷史發現獵人在捕獵時扭轉兔子等小動物的脖子而患上慢性尺側副韌帶損傷的情況。雖然這兩個術語經常互換使用，但滑
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端午龍舟運動必知！常見的運動傷害有哪些？
龍舟傷害99%發生在訓練期，最常傷下背、肩與手腕，多為過度使用。整理受傷統計、功能性訓練研究與預防建議。
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「槌狀指」傷害大解密！打球不可不知的手指吃蘿蔔乾 Mallet finger
上週剛處理完膝蓋疼痛的黃先生進來診間，因為膝蓋疼痛改善很多，想要回去打球，結果週末打籃球吃了蘿蔔乾，中指變得有點奇怪 他說：以前年輕的時候類似的狀況休息個一兩天就好了，這次中指卻沒有辦法伸直，所以有點擔心，想請我看一下，聽到狀況只能心中苦笑，跟他說：類似案例應該是這個月第三個了，第一個復原得還不錯，第二個還在努力中，沒
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深入了解肌肉撕裂傷：從傳統三級到近期五級分類系統
東京奧運選手肌肉撕裂傷數據統計 門診最常被問的問題之一，就是需要休息多久才會好？ 有些損傷狀況好回答，因為有足夠多的實證研究跟門診經驗，能夠預測出大致區間，有些需要再觀察才知道，因為病人已經痛好幾個月、甚至好幾年，除了診斷正確之外也需要觀察治療後的回饋與進步狀況才能判斷。 其中肌肉損傷就是門診常遇到的問題之一，肌肉拉傷
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Key Treatment Strategies for Patellar Tendinopathy of the Knee
Jumper's knee is patellar tendinopathy caused by repeated jumping or landing, where repeated tendon loading produces microdamage and an inflammatory response. This article explains the tendon's composition, its reduced blood supply, and treatment strategies.
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Rotator Cuff Tears: How to Treat and Support Recovery
Rotator cuff problems include subacromial or subdeltoid bursitis, rotator cuff tendinopathy, and partial- or full-thickness tears. This article explains these conditions and the treatment approaches that may support recovery.
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What Is Patellofemoral Pain Syndrome? A Detailed Overview
Pain around or behind the kneecap is a common overuse injury with many contributors, including altered biomechanics, poor lower-limb alignment, and muscle imbalance. This article explains its causes, epidemiology, and lower-impact activity options such as swimming and yoga.
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What Active People Should Know: Understanding and Preventing Bone Stress Injury (BSI)
Bone stress injury is an overuse problem caused by repetitive weight-bearing activity such as running, jogging, or marching combined with inadequate recovery. This article covers how it develops, who is at risk, and practical approaches to prevention and treatment.
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Do I Need Treatment for Osteoporosis?
Osteoporosis is a frequent concern among older clinic patients. This article reviews Taiwanese epidemiology, noting that one in five men and roughly twice as many women over fifty are affected, and explains why this often symptom-free condition matters.
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Debunking Common Myths About Running and Osteoarthritis
Does running wear out your knees? Drawing on a British Journal of Sports Medicine article and a real clinic case graded on the Kellgren-Lawrence scale, this piece examines the evidence behind common myths linking running to knee osteoarthritis.
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Hamstring Strain in Soccer and Running
Hamstring strain is among the most common sports injuries. This article reviews the three muscles involved, the biceps femoris, semitendinosus, and semimembranosus, and explains the injury mechanism that typically occurs during the late swing phase of gait.
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Sport-Specific Injuries: Acute and Chronic Cycling Injuries
Cycling injuries fall into acute traumatic injuries from crashes, such as fractures and soft-tissue tears, and chronic overuse injuries affecting the neck, knees, groin, wrists, and back. Studies show about 38% are traumatic and 62% overuse.
Read article - Rehab 2022 English
The Different Diagnostic Criteria for Sarcopenia
Sarcopenia is common in adults over 65, yet its definition varies worldwide. This article compares the several diagnostic standards in use, including the Asian Working Group criteria most often referenced in Taiwan, and explains why they differ.
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關節過動症候群介紹
關節過動症候群屬於結締組織疾病之一，目前診斷是基於臨床病史和身體檢查結果的結合，症狀是多變的，個體的表現可以從無症狀到慢性廣泛性疼痛，這個症候群可以分為全身跟局部性問題，並且要排除 Ehlers-Danlos、Ｍarfan syndrome或其他免疫疾病的狀況。 這個症候群的病人從事高度靈活性的運動，例如瑜伽、舞蹈、體
Read in Chinese - Exercise 2021 English
Understanding Obesity and Its Exercise Prescription
Obesity is recognized as a disease, and countries worldwide have developed their own treatment guidelines. This article introduces obesity as a health condition, reviews the many problems associated with excess weight, and outlines an evidence-informed exercise prescription.
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用浮板練習踢水適合嗎？
你一定有在游泳池看過別人用浮板踢水，這是很多人剛學踢水時必備器材，也是不少游泳選手接受訓練時最常使用的器材之一，浮板是在1940年代為了教踢水的動作而發明，一直到現在都還是大家最常買的輔助訓練器材之一，以前訓練每天都有踢水的套餐，從自由式踢水到蝶腰，從間歇到金字塔的距離，各種變化都能讓訓練菜單更多元。 但是使用浮板練習
Read in Chinese - Exercise 2021 English
Exercise Prescription for Diabetes
Diabetes is a common chronic condition, and poor blood sugar control raises the risk of complications such as heart attack, heart failure, stroke, hypertension, and kidney disease. This article explains insulin's role and how exercise can help.
Read article - Exercise 2021 English
Exercise Prescription for Hypertension
Blending medical history with practical guidance, this article introduces hypertension and its exercise prescription, tracing how our understanding of blood circulation and blood pressure measurement developed before outlining how physical activity fits into managing high blood pressure.
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游泳的能量消耗？從四式的不同談起
過去不少人說游泳不容易減重，體重的減少來自總熱量的輸入與消耗，如果累積的熱量消耗大於輸出，體重就自然會減少，不同的運動，包括足球、跑步、阻力訓練等都是如此，如果在每次運動後就補充大量的熱量，遠遠超過剛剛運動才消耗的熱量，想透過運動來減重其實很難。 不同的運動類型能量消耗的速率不同，有的快，有的慢，關鍵在於是否了解其中的
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游泳跟游要怎麼跟？
跟游是一種技術，也是一種藝術，在鐵人三項或長距離游泳的訓練，可以發現跟在別人後面游比較省力，跟游和自行車的跟車、馬拉松的跟跑一樣，都可以降低阻力，所以在某些長距離游泳賽事中可以被接受，游泳的長訓練也是，跟游其實有些好處，包括減少水阻、不用尋找遠距離目標、水中頭部姿勢容易固定，不過有時候仍要算趟數、確認遠方標的，否則前面
Read in Chinese - 心得 2021 Read in Chinese
游泳選手體能訓練指南-上半身篇
在運動醫學與肌力體能學習的過程，發覺不同類型的運動除了都有自己特別的地方，也有不少相似的觀念。這幾年游泳選手的陸上肌力訓練越來越被重視，難得有一本書是專門在講游泳的陸上訓練，覺得書中內容有很多不錯的地方，值得大家購買細讀，在不能下水的這段時間，透過陸上的體能訓練維持一定的游泳肌力。 姿勢 游泳是個很注重流線型的運動，因
Read in Chinese - Rehab 2021 English
Plantar Fasciitis: Recommended Management
That sharp jolt when you step out of bed in the morning? The plantar fascia runs from the heel across the five metatarsals, forming part of the arch. This article explains why pain is worst in the morning or after prolonged standing, and outlines recommended management.
Read article - Exercise 2021 English
The Hidden Danger Nearby: Exercise Prescription for Dyslipidemia
Dyslipidemia is a silent condition with no early symptoms yet is linked to many diseases, including stroke and heart attack. This article explains why diet, exercise, and medication together are essential, focusing on the exercise component.
Read article - Exercise 2021 English
Exercising Doesn't Guarantee Strength: Exercise Prescription for Sarcopenia
Sarcopenia is the progressive decline in muscle mass, strength, and power after age 40. Research shows progressive resistance training is first-line, and combining it with aerobic and balance work plus protein, essential amino acids, and vitamin D helps.
Read article - Exercise 2021 English
How Should You Exercise With Osteoporosis? An Exercise Prescription
Many people with osteoporosis avoid exercise for fear of injury, especially recalling that hip fracture in older adults raises three-month mortality. Through a real clinic case, this article addresses those fears and outlines a safe exercise prescription.
Read article - Rehab 2021 English
I'm Only in My Fifties. Why Do I Have Sarcopenia? Comparing Body Muscle-Mass Measurement Devices
Through the story of an active woman in her fifties who felt weaker climbing stairs and had a grip strength of only 16 kilograms, this article explains early sarcopenia and compares the devices used to measure muscle mass.
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注射治療後可以下水游泳嗎？
嘉魚是個游泳選手，最近因為肩膀痛來到門診就醫，經過仔細評估與檢查後，針對幾個治療方式討論，其中包括針劑的增生注射治療還有後續的運動訓練，因為接近比賽，目前他每天都有下水的必要，原本以為不錯的治療策略又花了更多時間討論，最後仔細分析優缺點，暫時選擇了其他的治療方式。 幸好，成績還不錯，幾個月後可以參加更高層級的游泳賽事。
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魚式游泳體驗心得
過去知道國外有三個游泳訓練體系比較著名，美國的魚式游泳total immersion(TI)、俄羅斯羅曼諾夫博士的pose method、澳洲的swim smooth。這三個體系不只有理論，也有相對明確的訓練方式，各自有擅長的立論，像total immersion強調減少水阻，pose method告訴我們划手技巧與建
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游泳中舉足輕重的踝關節角度
踝關節是最容易出現運動傷害的位置，近年踝關節的穩定性與關節活動度受到很多運動訓練的重視，游泳項目也很在意自己的踝關節，因為捷泳、蝶泳、仰泳都需要大角度的踝關節活動度，蛙式比較特別，需要一個高技巧性的足踝動作，才能完成有效的蛙式踢水。 比賽中自由式、蝶式跟仰式的前15公尺的水底下海豚踢，前進的效率也跟踝關節有很大的關係。
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運動後肌肉痠痛DOMS要泡熱水或冷水？
上次提到泡水的生理效應，很多人敲碗問：那泡熱水還是冷水有效？這是一個大家最常問的問題，特別是劇烈運動後可能會造成遲發性肌肉痠痛DOMS(delayed onset muscle soreness)，很多人都想泡在水中緩解不適的症狀。 什麼是DOMS? 遲發性肌肉痠痛DOMS大多在運動後24小時內開始出現，在24-72小
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泡水的效果？
偶爾門診會有因為疼痛的病人問，回家可以泡水嗎？ 先不論水的溫度，其實泡在水中就會產生很多生理效應，過去針對溫泉減少疼痛的研究不少，但是泡在水中就有很多學問可以了解。 水的特性讓水中運動有許多優點，可以提升肌力、柔軟度、平衡和耐力，流體力學的特性降低了對關節的衝擊力量，使得肌肉骨骼受傷的風險降到很低，而在水中也會影響呼吸
Read in Chinese - Swimming 2021 English
Lower-Limb Injuries in Breaststroke Swimming
Breaststroke can cause knee pain, most often on the medial side related to the medial collateral ligament or bursitis, though patellofemoral pain and patellar tendinopathy are possible. Long-term, some experienced swimmers develop chondromalacia, as observed at the Mayo Clinic.
Read article - Swimming 2021 English
Home Exercise Training for Swimmer's Shoulder
Swimming causes few acute injuries but many chronic ones, and swimmer's shoulder varies from person to person, sometimes with neck tightness. This article shows how simple exercises done consistently over eight weeks may improve rounded shoulders and pain.
Read article - Swimming 2021 English
Ultrasound Findings of Swimmer's Shoulder in US Olympic Swimmers
Swimmer's shoulder has many causes and remains difficult to assess. This article reviews an American Journal of Sports Medicine study of elite athletes, highlighting why dynamic ultrasound examination adds valuable findings beyond a standard static scan.
Read article - Rehab 2021 English
How Much Bone Loss Before Osteoporosis Shows on an X-Ray?
X-ray is not the gold-standard test for osteoporosis, though it can suggest bone loss through changes in density, trabeculae, and shape. Research indicates more than 30% of bone must be lost before it clearly appears on plain films.
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游泳可能造成的姿勢改變
上週遇到一位游泳選手，在某大師那邊接受快一年的增生治療，也去醫學中心骨科做過核磁共振，雙肩疼痛的狀況仍然反覆，一直沒有明確的答案，問完病史跟訓練狀況後，透過肌肉與評估姿勢後，心中知道這是不少游泳選手的痛。 游泳選手的訓練通常全年無休，只休過年幾天，每週大多週日沒練，雖然訓練強度隨著賽季會有高低不同，但訓練會讓某些過度使
Read in Chinese - Rehab 2020 English
Screening and Diagnosis of Sarcopenia
First proposed in the 1980s, sarcopenia describes age-related loss of both muscle mass and function. This article explains the screening and diagnostic criteria developed for Asian populations by the Asian Working Group for Sarcopenia through repeated expert meetings.
Read article - Swimming 2020 English
How Much Swimming Leads to Shoulder Pain?
Swimmer's shoulder worries many swimmers, with reports that 91% have experienced shoulder pain and 84% impingement symptoms. Causes include the biceps tendon, rotator cuff, and scapular instability, most commonly supraspinatus tendinopathy of the rotator cuff.
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冬天游泳的好處與風險分析
天氣越來越冷，冬天游泳屬於一種非常刺激的運動，最近門診偶爾會有喜愛游泳的病人，常會閒聊起這幾天氣溫下還能不能持續游泳 想像一下 30幾度的身體在衣服溫暖保護下，從20幾度的氣溫，躍下可能只有10幾度的泳池中！每次想到這一瞬間，雞皮疙瘩就爬了起來。 這種運動對於身體的影響可能有益，也可能帶來風險，因為長時間暴露於低溫的壓
Read in Chinese - Sports Med 2020 English
Post-Operative Rehabilitation Assessment After ACL Reconstruction
ACL injuries are common in basketball, soccer, and volleyball. This article emphasizes that rehabilitation before and after surgery matters as much as the operation itself, and reviews how post-operative recovery is assessed to restore function and return to sport.
Read article - Research 2020 English
BJSM: Ten New Concepts About Low Back Pain
Drawing on an editorial in the British Journal of Sports Medicine, this article presents ten helpful facts about low back pain, accompanied by a visual infographic designed to make these evidence-based concepts easier to remember.
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水中復健的歷史與發展
水中復健在復健、運動等方面都有其療效，英文名詞繁多，例如hydrotherapy、balneotherapy、water therapy、spa therapy、aqua therapy等，中文部分醫療領域大多稱為水療、水中復健，運動領域的大多叫水中有氧、水中運動等，都可以廣泛地稱為水療或水中復健，當然可以繼續細分，涵
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運動醫學系列 專項運動傷害：頸部疼痛時需要留意的泳姿
國偉幾個月前被診斷頸椎第五、六節神經壓迫，常常會有頸部疼痛跟上背緊繃的狀況，偶爾還會有手麻的症狀，前陣子朋友建議他可以去游泳池泡熱水做 SPA 改善痠痛狀況，他除了接受復健治療之外，也找時間到泳池游蛙式跟泡熱水，一個月下來，他覺得症狀沒有改善，頸部疼痛跟手麻的狀況反而變嚴重了，他有點苦惱的到診間討論，不知道為什麼會這樣
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游泳解剖學 陸上訓練計畫(dryland training programs)
科學化訓練不可忽視的一環 陸上訓練計畫的重要性在近幾年越來越被強調，因為在反覆固定姿勢的游泳訓練後，容易強化某些常用肌群，可能造成肌力與姿勢的失調、肌肉彈性變差。 例如游泳四式常用肌群提到的胸大肌 (pectoralis major) 、闊背肌 (latissimus dorsi) 等，而忽略掉提供穩定的小肌肉，例如中
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游泳解剖學 游泳四式常用肌群
Swimming anatomy 這本書在 amazon 評價超過4.5顆星，其中一半以上的讀者給予5顆星，目前有英文版，也有繁中與簡中譯本可以參考，會想看這本書，主要想複習游泳解剖相關知識，了解游泳四式、以及出發轉身動作的肌群，強化核心肌群與減少肌力不平衡的狀況，增加游泳的效率與減少運動傷害的發生。 整個游泳的過程，
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冬天游泳該注意的三件事
許多游泳愛好者在寒冷的冬天一樣照常下水，不管是維持一定水溫的室內池，甚至是室外氣溫十度以下的戶外池，那種游完通體舒暢的感覺是一種享受。 冬泳在這幾年逐漸盛行，緯度較高的國家盛行的冰泳，甚至會鑿冰跳下去游，但目前研究對於冬泳的好壞處仍待時間考驗。 原文轉載在香港01 有好處也有壞處 冬天游泳可以消耗更多的卡路里，激活交感
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下背痛該小心的游泳姿勢
過去門診常建議下背痛的病人適合的運動，游泳對於下背痛的人來說，是個不錯的運動方式，因為水中的浮力與阻力，可以訓練核心肌群又可以減輕背部的負擔，例如僵直性患者有下背痛的問題，游泳是很好的緩解方式，但如果下背痛的狀況較嚴重，有壓迫神經的可能，有些游泳姿勢可能要小心。 原文刊登在康健雜誌 脊椎是由頸椎、胸椎、腰椎跟薦椎所組成
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關節過動症候群(hypermobility syndrome)與游泳的相關性
最早觀察到關節過動的臨床表現是西元前 4 世紀的希伯克拉底，名稱是在 1999 年由 Beighton 學者提出，主要是因為關節的韌帶太鬆，所以導致關節的活動度超過正常範圍，也有人稱鬆筋症候群。因為關節活動度增加，造成關節兩側的周邊組織容易被拉扯而造成疼痛。 如果有鬆筋的表徵合併臨床的不適症狀，而稱為關節過動症候群。關
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不會游泳也能學會的水中運動 (美國梅約診所簡介)
美國梅約診所是世界著名的醫療機構，包括美國總統甘迺迪、福特、到最近的布希總統都是病人之一，最讓人津津樂道的是他經營的模式跟其他醫院不同，醫師領的是固定薪水，不會因為病人量或業績而改變，跨專科的全人整合醫療是它的優良傳統。在他的 衛教網頁 中，介紹了幾項水中運動項目，供大家參考 不知道如何游泳，也能做水中運動 水中運動是
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