‘419’ Myths in sports medicine
Myths are very common in everyday life as well as in sports. Every day I come across patients who have heard some form of myth and want to know mine. What I think.
Advertisement
The myths :These range from common ones to some so outlandish I just wonder where they hear them from.
Webster's Dictionary defines a myth as:a usually traditional story of ostensibly historical events that serves to unfold part of the world view of a people or explain a practice, belief, or natural phenomenon.
Before looking at some of the common myths, the jaw-dropping news that made the rounds this week was the incredible scores recorded by two teams from Nigeria. I just can't help talking about it.
The 79 goals said to have been scored by a Nigerian team during a play off game can only qualify as a myth. If not now then as time passes by it will assume mythical/legendary proportions.
As a scientist my first inclination is not to believe this actually happened. I have subjected this result to some scientific analysis and it simply does not add up.
Let us look at the evidence, 79 goals in 90 minutes means they were scoring a goal every 68 seconds.
Let us assume the opposing players did not move and just stood there for the scoring team to do whatever they like. The distance from the centre circle to the goalpost is 60 metres. Very few people can kick from that distance into the post.
Even if you can, you will miss a few times and you have to follow up your kick to slot it between the post. Unless you are Usain Bolt that will take at least about 25 seconds to get that ball into the net. After scoring, the ball will have to be retrieved and returned to the centre circle and repositioned.
Let us give another 25 seconds for that. Now the referee has to record the goal as per time and the player who scored it, make sure all players are in position and blow the whistle for the restart. This involves taking his pencil and note pad, writing the number and time after which he has to put them back in his pocket before checking that everyone is in place.
From the time expended so far he has only 18 seconds to do that. This is not possible, that is, assuming once again the opposing team just stood still and did nothing. I don't see that happening since the other team will have at least moved even in a fixed match.
My conclusion is that this was a ‘419’ match. Seventy-nine goals were not scored in reality, but the referee and his officials just pencilled in that score. This is just my opinion.
Now let us look at some of the established myths regarding sports injuries and their treatment.
Myth #1; No Pain, No Gain!
Ah yes, we have been all told that if it doesn’t hurt then you are not doing any good? You can make a mistake by training too hard or by training too much. However, PHYSICALLY the body senses the proper rate at which changes, both gains and losses, can occur. If you attempt to alter this rate, you are approaching the area in which fatigue, injury, staleness and boredom are located.
It should say “If Pain, No Gain”, because if you do end up feeling pain you have done something wrong and may have damaged some of the tissues involved. The accepted norm following an exercise routine is that there might be some delayed onset muscle soreness but it shouldn’t last for more than 48 hours.
The body needs time to accept and recover from exertion. Any pain that persists longer and is present during any physical activity should be looked at by a Physiotherapist or Sports Medicine doctor.
Myth #2; Apply heat to your injury immediately!
This is probably one of the oldest myths and one of the most popular. It is so established worldwide it is near impossible to convince people about it. Heat immediately following an injury leads to further swelling and pain. Ice is proven through medical research to reduce swelling, limit pain and speed recovery by restricting the damage done by the natural inflammatory process of the body. We talk about the R.I.C.E protocol which is an acronym for rest, ice, compression and elevation.
Heat should only be applied after the inflammatory process has ended.
Myth #3; If I drink too much water I’ll get stomach cramps!
Advertisement
This is a popular belief and practice among Ghanaian athletes. Even at the elite level, I watch with horror our players play a whole half of 45min without drinking water.
Water is an essential component to any exercise routine as it has been shown that even the smallest amount of water loss during exercise or physical activity can lead to reduced performance and coordination.
Water should be consumed on a regular basis during activity and continued following activity to ensure you don’t start your next event slightly dehydrated.
Consumption of water does not cause stomach cramps but a lack of water consumption during exercise can lead to several severe medical conditions like dehydration, heat stress and heat stroke.
Advertisement
Myth #4; Eating carbohydrates makes you fat!
Carbohydrates have been given such a bad name you will think eating it is a major crime. Some people have even gone to the extent of differentiating between good carbohydrates and bad carbohydrates.
Carbohydrates provide the energy for muscles and are an essential part of any diet, especially for athletes and during exercise. A lack of carbohydrates can lead to a lack of energy and reduction of energy reserves. Eating the proper amount and type of carbohydrates does not lead to weight gain.
Myth #5; Crunches (tummy workout) will flatten your stomach!
Crunches alone will not flatten your stomach , because there are no exercises to reduce fat in specific areas of your body. Your body decides where to store fat and a lot of that is based on your genetics. Crunches will simply tone that area but will not reduce fat there alone.
Advertisement
Exercise in general will burn calories and reduce body fat overall. If the majority of fat is in your abdominal or stomach area, then you will notice a difference but it will burn it everywhere.
Myth #6; Vitamins and food supplements will improve your fitness.
Actually they will not. Unless you are terribly malnourished or have a vitamin deficiency you do not need any form of vitamins or food supplements. A balanced diet contains all the food and vitamins your body requires. Eat a healthy diet and exercise and that's all you need to stay fit.
Myth #7; Drink 3 liters of water a day!
This I have heard several times and those who do it insist the water has to be drunk first thing in the morning even before you eat.
The body is made up of 70% water and water is lost on a regular basis through daily activities and during exercise. Replacing water can come in many forms, fruits, juices, food and, of course, water itself. But the need to drink three (3) litres everyday is a bit extreme.
A good way to monitor your water level and avoid dehydration is to keep an eye on the colour of your urine. If it is bright yellow then you need to increase your water intake, if it is the colour of lemonade then you are good.
Myth #8; I need to do my routine every other day to stay in shape!
This one could not be further from the truth. Yes, it is important to exercise regularly to stay in shape but research has shown that exercise is cumulative. What that means is that any type of physical activity has a benefit no matter when and where. So if you can’t get around to doing your regular routine, the walk at lunch, or taking the stairs to the office or helping out at social functions will all help maintain your fitness level. The key here is to remain active.
Myth #9; If I have surgery I will never play again.
Ghanaian footballers are scared of surgery. The mere mention of it will send them running never to be seen again. We are in modern times with sophisticated diagnostic tools and precise surgical techniques to put your injured parts together.
Surgery after a fracture can allow you to start the rehabilitation process early. Anterior Cruciate Ligament surgery has come a long way over the years.
ACL reconstructive surgery is one of the more common knee surgeries performed and the recovery, although long and tough, is very successful. Most athletes are able to return to their regular activities following ACL surgery.
A lot of minor sports injuries can be treated without surgery with an excellent outcome. Some injuries can only be treated with surgery otherwise it's nigh impossible to return to play.