Q&A with Dr. Jonathan Cartile, DC
It’s official! The warm weather has arrived and with it naturally comes more running, swimming biking and outdoor sports. Injuries can be common especially as people are getting ramped up for summer training schedules. In this month’s Q&A Dr. Jon shares his top tips for building fitness and staying injury free all summer long!
You have worked a fair amount with fitness from the average person to the athlete. Do you have any general recommendations for those beginning a new fitness program?
For anyone starting a new exercise program, the best advice I can give is: focus on proper form and technique. This is your best method to preventing injury. That means listening to the class instructor, or hiring a personal trainer for a few visits to oversee your technique. It is advisable to change your exercise routine regularly. When starting a new routine give your body some extra time to recover as there will be new aches and stiffness after the exercise.
Injuries seem to be a natural part of fitness, especially the older we get. What are the most common injuries that you see in practice and do you feel they are preventable?
The most common injuries with exercise are muscle strains or tendonitis. Occasionally there are more serious injuries like stress fractures or disc prolapses. The muscle strains and tendonitis and best prevented with plenty of hydration, and warming up. Disc injuries and stress fractures and best prevented with good form and technique.
What are the most important things to do immediately after an injury?
If you do injure yourself, first thing to do is stop.
- Get some ice on the area for 20 minutes on
- Take the ice off for 20 minutes
- Apply the ice again for 20 minutes.
Use topical creams like arnica or biofreeze. I would recommend passing on the over the counter anti inflammatory medications, they can be damaging to your liver and stomach. Inflammation is important to help our bodies heal. Ice and topical creams help control the inflammation process NOT stop it.
What are your top tips for avoiding injuries all together?
- Stay hydrated
- Warm up with activity not static stretching
- Eat a clean unprocessed diet (see our nutritionist or naturopathic doctors!)
There are many different devices on the market for injury prevention and rehab. From pelvic stability belts to braces, to taping to orthotics. What are your thoughts on these devices and do you recommend them?
I always recommend no devices or supports. The natural movement of your body is best. The use of these devices should be used as a last resort and only be used with activity (as opposes to at rest) and not all the time. Get assessed by a professional and then fitted correctly with the correct brace or device.