First published last April 2009….
Doc Tony (2nd from right) with (from left) Ogie Laranas, Gabby Cruz and Gerry Malixi during the ‘La Salle Goes Bad!’ tournament
When I asked one of Cebu’s top sports medicine physicians what the best ways are to prevent injuries, his answers were four-fold: 1) Proper conditioning. 2) Using appropriate equipment. 3) Employing proper techniques and, 4) “Knowing your limits.”
Dr. Tony San Juan added that to lessen the likelihood of injury, one must stretch before/after exercise, make sure the shoes fit well (and they’re still in good shape; e.g. mileage of running shoes), and, he adds, “during participation in the sport make sure you employ the proper technique (think Milo BEST clinics for basketball as an example, Jungolf summer programs, martial arts instructional).”
Is cross-training advisable?
“Cross training as a sport (e.g.triathlon): As a sport, cross training is what you may consider the ultimate test of conditioning and endurance. Since it involves at least two different sport disciplines, of which preparations will entail a variety of exercises, you may consider this the sport that prepares pretty much the entire “mind and body”… the best.
“Cross training as an exercise regimen: As an exercise regimen, I am referring mainly to the use of the cross trainer machine/elliptical machine. I recommend the use of this machine because it gives you almost the same cardio work out compared to a treadmill—except that the use of the cross trainer machine is more gentle on the joints (knee, hip and back) because of what you may call the “low impact” nature of the machine. Your feet do not float in the air and impact a hard surface with the use of the machine.”
Which is better: Cardio workout or strength training?
“We engage in a ‘CARDIO WORK OUT’ mainly to improve the function of the heart to the point that it could adjust to a certain level of exercise intensity/sport participation without compromising body function (passing out). As with any work out regimen, the efficiency of cardiac function increases or improves over a period of time and not overnight. For one to be able to enjoy the benefits of a good cardio work out, one should be able to sustain the regimen and commit to it (time).
“Strength training is mainly directed at improving muscle function and bulk (arms, thighs, chest, abdomen) while indirectly providing a ‘cardio work out.’ Strength training will give you the opportunity to perform optimally in certain sport disciplines as long as you develop the proper muscle groups.
“For optimal performance in sport activities with the least likelihood of getting injured, proper conditioning is necessary. Proper conditioning consists in a good balance between a good cardio work out and strength training.”
When injured, I’ve read so much about RICE. What is it?
“RICE – this is the first line of treatment for most (not all) acute injuries. Rest, Ice and Immobilization, Compression and Elevation is mainly directed at joint injuries, sprains, suspected fractures or contusions.
“One has to rest the injured extremity to prevent further injury and insult and to allow stabilization of the injury. Ice and Immobilization is applied to control swelling and lessen the pain which are the expected immediate consequences of the injury. Compression (wrapping the injured area with an elastic bandage) is applied to control swelling as well. Because our soft tissues (muscle, fat, skin) are soft and elastic, they will swell and expand as a result of the injury. If the swelling is uncontrolled, the pressure and fluid build up can be a source of pain and it can also compromise blood flow and nerve function to the area. Elevation is enforced to encourage drainage of the fluid/swelling from the area. Proper elevation requires that the injured extremity be elevated to a level that is higher than the heart.”
What cardio sports are least likely to injure?
“BIKING AND SWIMMING – mainly because of the low impact nature of the two disciplines.”