Samahan natin si Dr. Raffy Falcis at ang UPHSD Altas basketball players na sina Jasper Cuevas, Nathaniel Sevilla, at Lean Vincent Martel para turuan silang maiwasan magka-injury habang naglalaro!
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00:00 We have many more people who are mindful of our fitness and health.
00:04 One of the things we should not forget or neglect is sports-related injuries.
00:11 Of course, to guide us in an emergency, we have with us today Dr. Rafi Falsis,
00:17 a doctor of manual therapy, acupuncture, and licensed physical therapist.
00:22 Doc, welcome to Mars for More!
00:25 Good morning, everyone on Mars!
00:27 Of course, to consult Dr. Rafi, we also have basketball players from the NCAA.
00:34 Yes, from the University of Perpetual Health System Delta, we have Jasper Cuevas, point guard.
00:41 Good morning.
00:42 Nathaniel Sevilla, forward.
00:45 Good morning.
00:47 And Lian Vincent Martel, power forward.
00:52 Good morning, good morning, everyone on Mars.
00:55 Good morning, everyone on Mars!
00:58 What is the most dangerous injury you experienced from a game?
01:05 And why do you think that happened?
01:07 My most dangerous injury was shoulder subluxation.
01:11 It's like a partial shoulder dislocation.
01:16 How long did it take for your injury to heal?
01:20 For me, it only took me one week.
01:23 But for others, it took me two to three months.
01:28 And Jasper?
01:29 For me, it was a long time.
01:33 And you, Nathaniel?
01:35 It was a shoulder dislocation.
01:37 Okay.
01:38 So, let's ask Dr. Rafi Mars.
01:41 That's why Dr. Rafi is here with us this morning.
01:44 I suppose these are common injuries that athletes experience.
01:49 Are there others?
01:51 Shoulder subluxation happens when there is weakness of the rotator cuff muscles.
01:56 Weakness?
01:57 The rotator cuff.
01:58 Yeah.
01:59 So, there are muscles that are weak.
02:01 So, one of the rotator cuff muscles is the supraspinatus, intraspinatus, teres minor, and subscapularis.
02:08 So, you will use a dumbbell to strengthen your shoulder joint.
02:13 Okay.
02:14 So, use free weights.
02:16 So, that's for the supraspinatus.
02:18 Ten repetitions, two sets.
02:21 Then, for the intraspinatus, this is called external rotation of the shoulder.
02:26 Okay.
02:27 Yeah.
02:28 You know, we should never forget, Mars, to do this exercise.
02:33 Because we need to strengthen that, right?
02:36 It's hard to endure.
02:37 It's common for swimmers, golfers, and any people that uses their shoulder too much.
02:43 Or if you're at home, if you overreach, if you reach the grocery shelves,
02:50 Yes.
02:51 It can cause injury.
02:54 Doc, there are also people who are really just prone to dislocations.
02:59 That's the involvement of tight muscles.
03:02 There are weak muscles involved.
03:04 So, you have to be aware of your body.
03:06 Then, instead of being reactive to pain,
03:09 you should be proactive in terms of prevention.
03:14 So, the continuation of that is, I'm done with the supraspinatus and intraspinatus.
03:21 For the teres minor, it's...
03:24 It's like when you're working out, Mars.
03:28 These are the different types of arm workouts, okay?
03:33 So, subscapularis, the last muscle for the rotator cuff, is the lower part.
03:39 I know that a lot of people, actually, I used to be one of those people that
03:44 gets lazy to warm up because it's a waste of time.
03:47 It takes a while.
03:49 But actually, these movements...
03:51 It's tiring.
03:52 Yes, it's tiring, but it will actually prevent injury.
03:56 And that's what we want.
03:59 That's what we need.
04:00 You're going to work out, you're going to get injured.
04:03 So, it's really important that you warm up these muscles.
04:06 Doc, what about ankle sprains?
04:08 Because that's what Jasper experienced.
04:10 And my siblings and my husband, that's their typical injury when they play.
04:16 The solution there is...
04:18 Because the muscles in the feet are small,
04:21 but our muscles in here, the hips and the knees, are bigger.
04:26 So, we have to strengthen the bigger muscles.
04:29 So, the ankle joint will be offloaded.
04:33 So, you will use ankle weights.
04:35 So, if it has resistance, if I don't fight, my hand will go to the left.
04:41 I'm fighting the resistance.
04:44 So, for example, this is my foot.
04:47 It goes to the right, up, down, left.
04:52 So, point and flex, point and flex, left and right.
04:56 Okay.
04:58 In our balance, when we're standing, it's okay if there's no resistance.
05:01 But when we're closing our eyes, that's where the balance will be challenged.
05:08 So, that's where you'll grade, that's where you'll gauge, monitor.
05:12 If you have a poor balance, you're prone to ankle sprains.
05:15 So, improve your balance, proprioception, and strengthen your ankle joint.
05:19 All right, Doc, my question is...
05:22 How many times, like how many repetitions, how many rounds?
05:29 So, 10 repetitions, 2 to 3 sets is the general rule for physical therapy.
05:34 So, for our PARs, athletes, what are you doing to avoid getting injured again?
05:41 After going through this before?
05:44 No, ours. We do conditioning, we have online training, and then we have weights here at home.
05:53 So, strengthen your upper and lower body to avoid injuries.
06:00 Okay, Lian?
06:02 I demonstrate this in my shoulder warm-ups.
06:05 Because my shoulder injury, I do it almost every day, once, thrice a day.
06:11 What about you, Nathaniel?
06:13 I do warm-ups before I go to work out.
06:16 I strengthen my muscles, and every time I go to work out, I pray before I go to work out.
06:24 So, our athletes have a routine, Mar.
06:28 Of course, they have to take care of themselves, especially when the season is just starting.
06:34 They can't just think about themselves.
06:36 They're playing with a team, and their teammates are relying on them.
06:40 Thank you so much, PARs!
06:43 Dr. Rafi, thank you so much for all the warm-up exercises that you taught us.
06:47 We really need them.
06:49 Mars, I want to encourage our MARs and PARs out there,
06:54 if you don't really like to work out, at least do warm-ups.
06:57 Even just warm-ups, it's true.
06:59 MARs and PARs are just for exercise.
07:01 Yes.
07:02 Dr. Rafi, thank you so much!
07:04 Thanks for being with us this morning, for all your help.
07:07 For our MARs and PARs who want to consult you, where can they find you and how?
07:13 Thank you for having me.
07:15 I have an evidence-based blog called Running Fundamentals.
07:18 It's in Facebook groups.
07:20 Then, my social media accounts, Facebook and Instagram is Rafi Pauses.
07:24 Thank you, Doc!
07:25 And of course, for our athletes, the season 96 of NCAA is ongoing.
07:31 So, please go ahead and invite our co-hosts to support your team.
07:37 Jasper?
07:38 Support the UPHSB Collegiate Team of the NCAA.
07:42 We are doing well and we will give our best.
07:45 I hope you cheer for us.
07:47 Woohoo!
07:48 Nathaniel?
07:50 Watch your handsome faces in the NCAA GTV.
07:54 Okay, there.
07:56 And, Lian?
07:58 And, Sunday is 5.05pm, Saturday is 4.30pm, and Mondays to Fridays is 2.45pm.
08:04 Thank you so much, MARs and PARs!
08:06 Rise up stronger with the NCAA to GTV!