Poor Little Fool

Poor Little Fool  Line Dance      

Choreographer : Larry Bass (June 2013)

Descriptions: 64 count , 4 wall , Beginner / Intermediate level line dance

Music: “Poor Little Fool” by Ricky Nelson

(Demo)

編舞者Demo

Music (MV)

I used to play around with hearts that hastened at my call
But when I met that little girl, I knew that I would fall
Poor little fool, oh yeah, I was a fool, uh huh
(Uh huh, poor little fool, I was a fool, oh yeah)

She'd play around and teased me with her carefree Devil eyes
She'd hold me close and kiss me but her heart was full of lies
Poor little fool, oh yeah, I was a fool, uh huh
(Uh huh poor little fool, I was the fool, oh yeah)

She told me how she cared for me, and that we'd never part
And so for the very first time, I gave away my heart
Poor little fool, oh yeah, I was a fool, uh huh
(Uh huh, poor little fool I was a fool, oh yeah)

Then the next day she was gone and I knew she lied to me
She left me with a broken heart and won her victory
Poor little fool, oh yeah, I was a fool, uh huh
(Uh huh, poor little fool, I was a fool, oh yeah)

Well I'd played this game with other hearts, but I never thought I'd see
The day that someone else would play love's foolish game with me
Poor little fool, oh yeah, I was a fool, uh huh
(Uh huh, poor little fool, I was a fool, oh yeah)
Poor little fool, oh yeah, I was a fool, uh huh
(Uh huh, poor little fool, little fool)

Try Step Band

Try Step Band  Line Dance      

Choreographer : Francis Marchio & Step'N Slide dance group (jan 2013)

Descriptions: 48 count , 2 wall , Intermediate - WCS level line dance

Music: "Try" by Pink (104 Bpm)

(Demo)

編舞者Demo

Music (MV)

Ever wonder about what he's doing
How it all turned to lies
Sometimes I think that it's better to never ask why

Where there is desire
There is gonna be a flame
Where there is a flame
Someone's bound to get burned
But just because it burns
Doesn't mean you're gonna die
You've gotta get up and try try try
Gotta get up and try try try
You gotta get up and try try try

Eh, eh, eh

Funny how the heart can be deceiving
More than just a couple times
Why do we fall in love so easy
Even when it's not right

Where there is desire
There is gonna be a flame
Where there is a flame
Someone's bound to get burned
But just because it burns
Doesn't mean you're gonna die
You've gotta get up and try try try
Gotta get up and try try try
You gotta get up and try try try

Ever worried that it might be ruined
And does it make you wanna cry?
When you're out there doing what you're doing
Are you just getting by?
Tell me are you just getting by by by

Where there is desire
There is gonna be a flame
Where there is a flame
Someone's bound to get burned
But just because it burns
Doesn't mean you're gonna die
You've gotta get up and try try try
Gotta get up and try try try
You gotta get up and try try try
Gotta get up and try try try
Gotta get up and try try try
You gotta get up and try try try
Gotta get up and try try try

You gotta get up and try try try
Gotta get up and try try try

Francis Marchio & Step'N Slide dance group

Francis Marchio & Step'N Slide dance group

Taipei Dancers Demo

Try Step Band

Hey Samba

Hey Samba  Line Dance      

Choreographer : Ria Vos (Sept 2013)

Descriptions: 64 count , 4 wall , Intermediate level line dance

Music: “Samba É (Syndicate Radio Edit)”- Be Ignacio, Album: Samba É - EP

(Demo)

編舞者Demo

Music (MV)

Go Gentle

Go Gentle Line Dance      

Choreographer : Roy Hadisubroto and Raymond Sarlemijn (Nov 2013)

Descriptions: 32 count , 2 wall , Newcomer level line dance

Music: Go Gentle by Robbie Williams

(Demo)

編舞者Demo

Music (MV)

You're gonna meet some strangers
Welcome to the zoo
Bitter disappointments
Except for one or two
Some of them are angry
Some of them are mean
Most of them are twisted
Few of them are clean

Now when you go dancing with young men down at the disco
Just keep it simple
You don't have to kiss though

Don't waste time with the idiots that think that they're heroes
They will betray you
Stick with us weirdos

For all your days and nights
I'm gonna be there
I'm gonna be there yes I will
Go gentle through your life
If you want me I'll be there
When you need me I'll be there for you

Don't try to make them love you
Don't answer every call
Baby be a giant
Let the world be small
Some of them are deadly
Some don't let it show
If they try and hurt you
Just let your daddy know

Now when you go giving your heart make sure they deserve it
If they haven't earned it
Keep searching it's worth it

For all your days and nights
I'm gonna be there
I'm gonna be there yes I will
Go gentle through your life
If you want me I'll be there
When you need me I'll be there for you

Go gentle to the light
I'm gonna be there
I'm gonna be there yes I will
If all your days are nights
When you want me I'll be there
Say my name and I'll be there for you

Dirty Dice

Dirty Dice  Line Dance      

Choreographer : Gordon Timms (UK) Dec 07

Descriptions: 32 count , 2 wall , Intermediate level line dance

Music: Dirty Dice by Katie Melua (CD: Pictures)

Music (MV)

Got an angel, on one shoulder and a devil on the other,
And his good advice that I take.
I live with a sprinkle of a little sin,
When the world is asleep I'm awake.

With the roll of my dirty dice,
I'm only following the devil's advice.
I'll take your love and leave my kind regards,
But I never cheat at cards.

So you really think you're leading,
When we tango across the floor.
It's only cause my feet are out of sight.
Mine is the hand that spins you round,
Then it pushes you out into the night.

With the roll of my dirty dice,
I'm only following the devil's advice.
I'll take your love and leave my kind regards,
But I never cheat at cards.

With the roll of my dirty dice,
I'm only following the devil's advice.
I'll take your love and leave my kind regards,
But I never cheat at cards

Mamita

Mamita  Line Dance      

Choreographer : Ira Weisburd (USA) Jan 2014

Descriptions: 32 count , 4 wall , Absolute Beginner - Merengue Rhythm level line dance

Music: Mamita Mia by Miguel Moly. Album: The Best of Techno Merengue; Track #4

(Demo)

編舞者Demo

Music (MV)

Tu eres mamita mamita mía
tu eres mi encanto y mi alegría
por eso mamita te quiero tanto
tu eres lo grande que hay en mi vida
yo quiero que siempre cuentes con migo
mi soledad no es mi alegría
y ahora la realidad de mi vida
eres tu mamita mamita mía

Eres roció templanero,
linda flor de la mañana,
no sabes cuanto te quiero
linda muñeca de porcelana

Yo soy la braza encendida
calor de tu madrugada
tu eres agua cristalina que me da vida

(Instrumental)

Eres roció templanero,
linda flor de la mañana,
no sabes cuanto te quiero
linda muñeca de porcelana

Yo soy la braza encendida
calor de tu madrugada
tu eres agua cristalina que me da vida

It's Going Down

It's Going Down  Line Dance      

Choreographer : Will Craig (Nov 2013)

Descriptions: 96 count , 4 wall , Phrased Intermediate / Advanced level line dance

Music: "Timber" by Pitbull Ft. Ke$ha

(Demo)

編舞者Demo

Music (MV)

[Ke$ha:]
It’s going down, I’m yelling timber
You better move, you better dance
Let’s make a night, you won’t remember
I’ll be the one, you won’t forget

[Pitbull:]
The bigger they are, the harder they fall
This biggity boys are diggity out
I have ‘em like Miley Cyrus, clothes off
Twerking on a roseton, timber
Crazy town, booty on, timber
That’s the way we like the war, timber
I’m sticking it in oil spill
She say she won’t, but I bet she will, timber

Swing your partner round and round
End of the night, it’s going down
One more shot, another round
End of the night, it’s going down
Swing your partner round and round
End of the night, it’s going down
One more shot, another round
End of the night, it’s going down

[Ke$ha:]
It’s going down, I’m yelling timber
You better move, you better dance
Let’s make a night, you won’t remember
I’ll be the one, you won’t forget

It’s going down, I’m yelling timber
You better move, you better dance
Let’s make a night, you won’t remember
I’ll be the one, you won’t forget

[Pitbull:]
Look up in the sky, it’s a bird, it’s a plane
No, it’s just me, ain’t a damn thing changed
Live in hotels, swing on plane
Left to say, money ain’t a thing
Club jumping like it going down, bowl it
Order me another round, homie
We about to climb, wild, ’cause it’s about to go down

Swing your partner round and round
End of the night, it’s going down
One more shot, another round
End of the night, it’s going down
Swing your partner round and round
End of the night, it’s going down
One more shot, another round
End of the night, it’s going down

[Ke$ha:]
It’s going down, I’m yelling timber
You better move, you better dance
Let’s make a night, you won’t remember
I’ll be the one, you won’t forget

It’s going down, I’m yelling timber
You better move, you better dance
Let’s make a night, you won’t remember
I’ll be the one, you won’t forget

下床一踩地就足跟痛，得了足底筋膜炎

下床一踩地就足跟痛，我得了足底筋膜炎

• 2013-10
 
• 康健雜誌179期
• 作者：李宜芸

圖片來源：陳昱任

足底筋膜炎是最常見的腳部疾患，教你如何預防與治療，向足跟痛說bye-bye。

50歲的林媽媽每天早上起床，腳一踩地，足跟就出現劇烈的刺痛感，走了十多分鐘後才逐漸緩解。最近她在辦公室坐久了，一站起來腳也開始痛。醫生說，她得了「足底筋膜炎」。她心想，我每個週末努力地爬山、慢跑維持運動量，怎麼會得足底筋膜炎呢？

我們的腳骨相當精密且強壯，小小一隻腳就有26塊骨頭，除了腳掌與腳趾的蹠骨與趾骨外，腳踝處還有距骨、舟狀骨、骰骨、楔狀骨、跟骨等等，為了固定這些骨頭，骨頭間有一百多條如粽子綁繩般的韌帶把這些骨頭牢牢繫住。除了韌帶外，需要靠一條「脛後肌腱」，從小腿後側延伸到腳內側來支撐起足弓；足底還有個扇形的結締纖維組織——筋膜，從跟骨延伸到五個腳趾，像「漁網」般撈住這些骨頭，在走路時，會隨著步伐一張一弛。這片足底筋膜就像是人體的天然避震器，承受我們全身的重量並吸收來自地面的反作用力。

足底筋膜炎會發生的原因很簡單，「就是退化，」台安醫院復健科主任鍾佩珍直白地說。年輕時，足底筋膜因為有強壯的韌帶、肌腱協助，不需要花太多力氣在支撐腳，然而隨著年紀增長，身體各部位逐漸退化，韌帶、肌腱也不例外。此時正常使用，或許不致造成足底筋膜的傷害，但若體重過重、使用不當，如時常走凹凸不平的路面、愛踩公園的健康步道、爬坡、慢跑……等等都會導致已經退化的韌帶、肌腱不斷耗損、鬆掉，最後就只剩足底筋膜來支撐身體重量。

鍾佩珍觀察足底筋膜炎病患一脫掉鞋、襪站著時，可以看到這些病患的足弓塌陷、變形，主因是脛後肌腱失去支撐功能，形成了內轉足（或稱內旋足），「整個結構塌了下來，就更會拉扯到足底筋膜，」鍾佩珍說。

但有些病患因為天生足部結構的瑕疵、重量分配不均，如高弓足的病患因為結構拱起，會先傷到關節；扁平足的患者則是缺乏足弓，結構往內傾斜，最後都會傷到足底筋膜，也容易出現足底筋膜炎。

「下床腳跟痛」是診斷指標

當足底筋膜炎發生後，病人最典型的主訴就是「一下床，腳跟就痛得受不了！」，這也是醫生鑑別診斷的指標。

康寧醫院骨科主任李文吉說明，因為人體60％的負重，須靠兩腳跟骨承受，每天走路跑跳，在跟骨與筋膜交界處，或稱接骨點，容易有撕裂傷。一般小撕裂傷，在休息、睡覺時「纖維母細胞」會幫忙修復好，但當撕裂傷不斷、好不起來成了慢性發炎後，足底筋膜逐漸纖維化，血液循環變差，纖維母細胞就愈難進入受傷區域修補組織。

也因此只要是一段時間不用腳，如睡覺、久坐，要起身踩地時，正在慢性發炎、彈性已變差的筋膜無法應付突如其來的張力，足跟就會有撕裂的痛感，李文吉形容，「就像是未癒合的傷口被粗手粗腳的揭開紗布」，需要過一段時間疼痛才會減輕。李文吉說，在檢查病患時，他會用原子筆蓋端去按壓、檢查病患的痛點，通常痛點會在足跟近內緣處；再來會請病患照X光確診，健康的足底筋膜會呈現完整清晰的弧線，若是典型的足底筋膜炎，因為病灶不斷發炎，或呈現水腫，X光會看不出弧線，再對照上述按壓的痛點，即可判斷是否為足底筋膜炎。

李文吉強調，許多足底筋膜炎患者因為年齡較大，在X光圖中，跟骨處易出現骨刺的退化現象，但骨刺並非足底筋膜炎的原因，拿掉骨刺並無益於改善足底筋膜炎的疼痛。

九成接受保守治療可好轉

雖然痛起來很難受，甚至有人治療很久卻不見好轉，但好消息是，鍾佩珍很有信心地說，只要耐心治療，九成的足底筋膜炎患者經過保守治療就可以有很大的改善。

重點得找出導致足底筋膜炎的不當生活習慣，並改掉它。「這些足底筋膜炎的患者絕對有使用不當，」鍾佩珍語調提高地說，因為太多病患沒有察覺到身體已退化的事實，仍愛爬山、慢跑、習慣扛重物……等等，都可能讓足底筋膜受傷，「很多病患只痛一邊覺得沒事，繼續硬撐，反倒為了避開疼痛，另一隻腳負擔加重，來看病時已經兩隻腳都有足底筋膜炎了，」鍾佩珍搖頭。

若出現足底筋膜炎症狀，最先要做的就是休息，不搬重物、不久走、停止爬山、慢跑等運動。其他保守治療有以下方法：

■藥物治療：口服非類固醇消炎止痛藥、注射類固醇。鍾佩珍說，很多病患排斥吃藥，改用奇怪姿勢去躲掉疼痛，反倒會延伸出其他傷害。吃藥會讓病患減輕疼痛，但不會忘記疼痛，可以時時提醒讓腳休息。

有些醫生會幫病患施打類固醇，但鍾佩珍說，過去她也會幫病患打針，但一打類固醇，痛感會迅速消失，病患容易忘記傷還在，持續磨損足底筋膜，病情反而惡化。

■物理治療。包括超音波、短波，這兩種工具都是藉由物理產生熱能幫助組織再生。

■足底筋膜伸展運動。手扶桌緣，弓箭步，慢慢身體往前傾，後足跟不離地，維持5～10秒，每天2～3次。或是製作一個三角形箱子，高度約10公分，斜邊長大於自己的腳長，放在牆邊。扶牆，站上斜邊，維持5～10秒，重複5～10次，以伸展足底筋膜。

■量身訂做鞋墊。許多病患的腳部結構已經變形，足弓消失，需要量身訂做鞋墊將足弓撐起，避免塌陷的足弓不斷拉扯足底筋膜。

■熱敷。病患在家可以泡泡熱水，藉由熱讓該處血液循環增加。「熱水是最簡單、最易取得的治療方法，大家都可以做到，只是你要不要做，」鍾佩珍說。

■骨震波

對於長期保守治療不見效、多年足底筋膜炎纏身的病患，近年出現的骨震波是可以嘗試的治療方法。

已為近兩千名病患施打過骨震波的李文吉說明，骨震波是從腎臟、膽囊的體外碎石機發展而來，把震波能量聚焦打在筋膜、肌腱慢性發炎或退化的部位，穿透組織的震波能讓該處產生小隙縫或小傷口，卻不會造成侵襲性的傷害，可以幫助微血管進入血液循環不佳的地方，藉此幫忙組織重新癒合、再生。目前的研究顯示，震波治療足底筋膜炎的效果很好。

施打完骨震波後，不用住院，但病患足跟不能過度負重，讓組織有再生機會。震波效果並不立即，依病患狀況，多數的人約在4～6週後可以改善疼痛的情形。

不過骨震波目前仍屬自費項目，且骨震波有不同機型，依照不同的機型，施打的次數與費用皆不同，目前有須施打三次的療程、每次自費2000～3000元的震波，也有只須施打一次、自費9000元的機種，病患應與醫生詳細討論，依自己的病情與經濟能力選擇。

李文吉的經驗，施打骨震波的患者有九成以上可以獲得改善，少部份因為體質、施打骨震波時定位不準或恢復不理想等原因施打多次仍未見好轉，則需要考慮疼痛並非足底筋膜炎造成的。

李文吉曾收治一名在其他醫院施打過三次骨震波卻未見好轉的30歲男性病患，因為病患仍很年輕，且無典型足底筋膜炎下床踩地腳跟痛的症狀，主訴是走久了才會痛，李文吉懷疑並非足底筋膜炎，經過檢查後決定開刀，才發現是跟骨與足底筋膜之間長了血管瘤，只要走久了，血管瘤就會腫脹，出現疼痛。在拿掉血管瘤後，病患的足跟疼痛也就跟著消失了。

其他如足踝三關節的退化性關節炎、跟骨的應力性骨折、足底蹠肌肌炎、足付骨隧道症、或神經纖維瘤、甚至肌肉層脂肪瘤…，也有可能導致足底疼痛，也因此醫生需要詳細的鑑別診斷才能確定是否為足底筋膜炎，再給予適當的治療。

■內視鏡筋膜切開術

除了骨震波外，保守治療無效的患者也可嘗試內視鏡筋膜切開術，在腳底跟骨處、或是從腳底側面開刀進去，從內視鏡去觀察筋膜的樣子，確定並非血管瘤、脂肪瘤、神經纖維瘤等腫瘤引起的疼痛後，且筋膜纖維化嚴重時，可以特殊刀刃在筋膜橫向劃開，目的並非切斷筋膜，而是把筋膜放鬆，李文吉說明。

鍾佩珍提醒，若真需要開刀一定要多諮詢不同醫生，確定只能開刀處理時再開刀。

正視老化，慎選運動

治療足底筋膜炎，病患必須正視自己老化的事實。「每個人都會老化，」鍾佩珍直言，40歲開始就要慎選運動，生病了就要調整生活習慣，「我可以幫你把破掉的鏡子修好，維持生活上的需求，但裂痕一定還在，你若不小心用，還是會裂開（復發）！」

Wish For You

Wish For You  Line Dance      

Choreographer : Kim Ray (May 2013)

Descriptions: 32 count , 4 wall , Intermediate level line dance

Music: Wish For You by Faith Hill (Fireflies Album) 3.49 mins - 169 bpm

(Demo)

Music (MV)

The setting sun that paints a tye dye sky
A feather bed
An ancient lullaby
A kiss goodnight from one who's love is true
That's the kind of day I wish for you

A field of flowers dancing in the spring
A little creek, a tree, an old rope swing,
Cotton candy clouds against the blue
That's the kind of day I wish for you

First love with all it's storm
Raging with fire within
Tossing your heart to chance
You swear the dance will never end
But then it does and someone says good bye
And after all those empty nights you cry
The morning that you wake up good as new
That's the kind of day I wish for you

The faith of knowing deep inside your heart
That heaven holds more then just some stars
Someone's up there watching over you
That's the kind of day I wish for you

Please Don't

Please Don't  Line Dance      

Choreographer : Tomohiro Iizuka & Jinsuk Kim (Japan & Korea) Dec 2013

Descriptions: 32 count , 4 wall , Intermediate level line dance

Music: Please Don't by K_Will (K-Pop)

(Demo)

編舞者Demo

Music (MV)

[K.Will]
naranhi anjeun jadongcha sogeseon
eumakdo heureuji anha
neul jabgo itdeon ni wensoneuro
neo ibsulman ddeutgo isseo

niga hal mal ara geu malmaneun mara
Don’t know why Don’t know why
ilbun ilcho deo ggeulgo sipeunde
teong bin gil nareul jaechokhae

bingbing doraon
neoui jib api na iksukhae nunmuri nawa
haruga meolge chajaon yeogiseo
gireul naega irheun geot gata

ireojima jebal ddeonajima jebal
Don’t know why Don’t know why
bido an oneun yurichang neomeo
ppuyeohge meoreojineun neo

malcheoreom swibjin anheun
neol bonaeya handaneun il
doraseoseo nal beorigo ganeun
neol boji mothago ddeolgugo maneun
nunmuldo ijen dakkayagetji jumeoni sok niga jwotdeon
sonsugeoneul sseoya hal ji ijen beoryeoya halji
wae ddeollimi meomchujil anhji

michincheokhago neol jaba boryeo haedo
nae momi nae mareul jal deudjireul anha
cha ane nameun ni hyanggie chwihae
yeongyeong ggaego sipji anheungeol

ireojima jebal(jebal) ddeonajima jebal (jebal)
dorawa (dorawa) dorawa (dorawa)
niga ddeonagan binjari wien
chagaun hyanggiman nama

ireojima jebal ddeonajima jebal
dorawa (dorawa) dorawa (dorawa)
nameun hyanggiman ango isseulge
dorawa ni jariro

Jinsuk Kim

Jinsuk Kim

Taipei Dancers Demo

Please Don't

Tomohiro Lizuka

Tomohiro Lizuka

Taipei Dancers Demo

Dancing Kizomba

Man With The Bag

Pink Lemonade

Please Don't

Under Paris Skies