Vitamin Junkeys

4 Tips to Prevent Sports Injuries Ep 25


4 Tips to Prevent Sports Injuries
Vitamin Junkeys Episode #25 (running time 7:57)
Date: November 11, 2008
Podsafe Music: Ice Cream by Christopher Dale Courtesy of the Podshow Music Network
Show hosts: Jennifer Lyall & Dr. Jean Jacques (Dr. JJ) Dugoua, ND HBSc PhD (Cand.)

Special Guest: Dr. Tracy Schlachta, Chiropractor & runner

This episode examines:

4 Tips to preventing Sports Injuries: 

1. Stretching & Warming Up

2. Know you limits

3. Have the right equipment

4. Take Supplements


Natural, Canada's guide to complimentary and alternative healthcare.

What's Dr. JJ taking today:  Proteozyme

Dr. JJ participated in the Ride to Conquer Cancer, which is a 215 km ride from Toronto to Niagara Falls, Ontario.  Through this ride, participants raised $14 million for cancer research.  At the end of the ride, Dr. JJ took proteozymes.  These are enzymes that break down protein.  After exercise, you will be breaking down muscle and you'll end up with a lot of scar tissue.  Dr. JJ took the proteozymes as anti-inflammatories.  Within 1-2 days after the ride Dr. JJ felt great!

When you are preparing for exercise, and particularly a big event like a marathon or a 215 km bike race, it's important to prepare your body for the demands of the event.  You should not go into any sporting event "cold" without any warm-up.

What is the difference between stretching and warming up?
Stretching means to hold a muscle in a lengthened position.

Warming up means getting the blood pumping, getting the big muscles moving, like your legs.  This warms up the muscle groups.  

A lot of people thinking stretching before an activity is important, however, there is new research that shows that stretching after an activity is more beneficial than stretching before.  You still need to warm-up before the activity.  You can warm-up by doing the activity you are going to be doing to a lesser degree, you can march on the spot, or walk around the block or on a treadmill.  This will help prevent muscle strain.  You can do some light stretching before, but reserve the heavier stretching for after the activity.  

Why you should gradually increase your training & know your limits?

A lot of people work throughout the week and get out on the weekends and turn into weekend warriors.  Dr. Schlachta sees a lot of patients on Monday morning with various injuries.  You want to make sure you build up to whatever sport you are doing.  For instance, you don't want to run a marathon if you have never run before.  You may start with walking and gradually make your way up to a jog before going into running.  Then you can start with a 5K, 10 K, half marathon and then the marathon.

Why is it important to choose the right equipment?

On the Ride to Conquer Cancer, Dr. JJ saw a lot of people who did not have their seat adjusted properly, or their handle bars were too low.  Having the seat and handle bars properly adjusted will help prevent common injuries like knee injuries, neck tension and back injuries.

For runner's they should ensure they have the proper footwear for your foot.  There are special considerations if you tend to roll in, or if you need orthodics.  The footwear needs to be appropriate for the sport, and it needs to fit you.

How will taking supplements prevent sports injury?

Taking supplements will help prepare your body for a race, or big sporting event, to boost your energy for instance.  Taking supplements after the sports activity will help your body repair.  For muscle spasms you can take Magnesium, Proteolytic Enzymes for inflammation, Glucosamine Sulphate and MSM for joint or cartilage issues, Traumeel topically for inflammation.  Both Dr. JJ and Dr. Schlachta recommend Traumeel.

It's very important to work with a healthcare practitioner to review your overall health and determine what approach is best suited for you.

You can find a naturopath or chiropractor in your community through the Find a Practitioner link on our website

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Camera: Jerome Marrin
Editor: Jerome Marrin,  Jerome Marrin Media Productions 
Sound Recordist: Jeffery Magat, Eqtion 
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Join Jennifer Lyall and Naturopath, Dr. JJ Dugoua as they have fun exploring alternative therapies and healthy living. Weekly episodes are released every Tuesday.

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