Getting Older & Gaining Weight

We've always been told that aging a natural process that we can't control and part of that process can often involve losing muscle and gaining fat. It's true that getting older is associated with a loss of muscle, but it doesn't necessarily have to be that way. We can't stop the clock, but exercise can actually slow the aging process, helping you stay fit, healthy and avoid weight gain as you get older.

Why We Gain Weight As We Age
Most people think that gaining weight and getting older go hand in hand, but the reason we gain weight isn't just about getting older, it's about how our habits change. Many of us gain weight because we:

  • Become more sedentary
  • Don't lift weights to maintain muscle mass
  • Eat more calories even as metabolism slows down

While there are some elements we can't control, most of the weight gain that comes with aging can be avoided with a little exercise.

Getting Older...Gaining Weight

Getting older is inevitable, but gaining weight isn't. You can stay healthy and fit for years to come if you make time for a little exercise.

The good news is, it's never too late to start.

What You Can Do
The main reason for muscle loss (which lowers metabolism) is that we often spend way too much sitting - we sit at work, we sit when we watch TV and we sit when we play around on the computer. If we spend too much time doing that when we're younger, it's that much harder to stop doing that when we get older. It follows that being active (and lifting weights) will help preserve your muscle and increase your bone density while maintaining a higher metabolism. Before you get started, see your doctor, especially if you're on any medications or have any pain or injuries you're dealing with. Once you've got clearance to exercise, you can follow this basic approach to staying (or gettting) fit:

  • Cardio Exercise: Choose any activity you enjoy (or think you might enjoy with some practice) like swimming, walking or cycling and try to do that activity at least 3 days a week. Start with what you can handle and gradually add time each week until you can do 30 minutes of continuous activity.
  • Lift weights: Strength training may be one of the most important parts of your exercise program. You'll build muscle and strength while also working on important areas like balance, stability and flexibility - all things that tend to decline with age. You can start with a basic Total Body Workout 2-3 non-consecutive days a week or learn more about appropriate exercise options for seniors.
  • Watch Your Diet: The USDA has a food pyramid guide specifically for seniors with an emphasis on whole grains, fruits and vegetables and watching your calorie intake.
  • Be realistic. As you get older, it will take longer to lose weight, so it helps to focus on the process - getting your workouts in and eating as healthfully as possible. Do that and your body will respond in its own time.

If you find it hard to start or stick with an exercise program, motivate yourself by remembering what you do for your health when you exercise: you feel better, you look better, you reduce your chances of heart disease and diabetes and, best of all, you're doing what your body was meant for: moving around.


Williams PT, Wood PD.The effects of changing exercise levels on weight and age-related weight gain. Int J Obes (Lond). 2006 Mar;30(3):543-51.

Williams PT, Pate RR. Cross-sectional relationships of exercise and age to adiposity in 60,617 male runners. Med Sci Sports Exerc. 2005 Aug;37(8):1329-37.


Race Report-Siemen Run 18/7/2010

Armed with Phiten insole.. Started t day not ad early as SCKLIM.. after subuh at home..then shottt to Dataran Merdeka.. Parked at Padang Merbok n warming up while walking to dataran.. having quite a time to find t public toilet which is soo gud!
But n unpleasent scene happened.. aiyak..
then straight do the aerobik warm-up.. rasa banyak ruang jika dibandingkan semasa SCKLM.. and masa warming up the music all so happening! n dance waka waka! hihi
So the run start... penuh dengan bukit dan bukau.. i dont like towalk while going uphill..coz it will take a lot more time n effort.. so i ran.. after 5-6 km then only cum to a flat road.. after that its a woer walking n running combo.. My pace:

km Pace (min/km) Elevation (m)

1 9:22 13
2 10:11 21
3 9:44 7
4 10:46 6
5 9:12 -25
6 10:50 6<---- im more or less power-walking after this..

7 10:20 -20
8 11:04 7
9 8:52 -3
10 12:26 -3
11 7:17 -

Suprisingly.. my right ft no pain at alll!! so happy! coz im not wearing the ankle guard n im wearing phiten insole!
if not it will be so painful n swollen..
Masa Siemen run ni ada lebih masa tok bergambar2 dan berkenalan with all the CAR runner..
Although tak dapat any medal coz its only for top 200 i Happy! n happy that the start of the day yg malas im able to burn 1,034 kalori!


Race Report-Centro Run 11/7/2010

Centro run prep paliiinnnng best n senang coz depan umah ajerr.. As usual i hv my beloved hub yg suke lekat2 nombor n being very detailllll w every-inch of t prep..Thx hun..
Im already scared my right foot will give me trouble so warm up habis2 punyer!
First round til 5 km maintain n after that my right foot already paining... 

Saya pakai ankle guard dgn ingatan ia bleh mengurangkan sakit tapi actually menyebabkan lagi sakitnye.. Rasa nak bukak kasut n bukak je ankle guardtu tp apakan daya.. So meneruskan la terus larian.. Tapi dah terpk nak gave up after first round of 6 km.. Tapi kalu gaveup nanti takde goodies etc so memaksakan diri gak power walk till finish.. My time seminit lagi nak 2 jam for 12km w very swollen n painful right foot.. 

Bukak2 kasut bengkakkkk n merahhh n berazam taknak pakai lagi ankle guard yg merupakan penyumbang utama pd kesakitan! Learn my lesson the hard way! After that got t antalgic gait n gota iced it.. Few days batu kurang sakit..
Pasal track plak very dusty! No scenery no nice trees or grass to look to.. The smell also not so nice coz running thro tempat pembuangan sampah n also very polluted Klang river..

The police officer very gud n also t volunteer r great ! Just that t water station is not place strategically but not a prob for me since i like to bring my own water bottle. All in all happy to be able to run an event just nearby my neighboorhood.


Trip Mendaki Gunung Datuk

Pada 24/7/2010... Berjaya mendaki Gunung Datuk w bro hailmi! Chap Ayam Runner 1! Thanks alot bro! First time mendaki semenjak time2 sekolah dulu coz ada pengalaman perit masa mendaki Gunung Nuang masa time2 sekolah dulu2... But mendaki gunubg Datuk ni,Feel so great! Nak kuat lari... Nak kuat peha.. Slalu2 la mendaki ;)
Time naik masa 1 jam 50 minit.. Turun plak 1 jam 20 minit lebih..

More picture here--->

Pastu Singgah kat kampung Kadok n wife, Noorzila... Tima kasih memanyak.. Kenyang perut.. Alhamdulillah! Makan nasi dgn memacam lauk ada! Rezeki...rezeki... Tak cakap lagi dgn semua kuihmuih n dgn durian2 n rambutan2... N siap bertapau lagi.. Merasai la keadaan tenang kampung bagi kami yg mmg dah takde kg ni.. The best spontaneous vacation so far!

More picture here--->


Scale Isn’t the Best Measure of Your Success

Scale Isn't the Best Measure of Your Success

Peter Dazeley/Getty Images
Most people go into the weight loss process, well, wanting to lose weight. However, if you're just getting started, the scale may be the worst choice for tracking your progress. In fact, your weight may be the least important thing to keep track of.

It may seem counter intuitive, but the scale is better at helping you maintain your weight than it is at helping you lose it. The reason? There are important changes happening in your body that the scale can't measure or detect, such as:

  • Changing Body Composition: While your weight is important, what's even more important is how much muscle you have. Muscle takes up less space than fat, making you look slimmer, and it's more metabolically active. When you exercise, you gain muscle, raise your metabolism and lose fat, but that fat loss won't always show up on the scale. Where it will show up is in measurements, how your clothes fit and how your body looks. All that can happen even if the scale isn't moving.

  • Changes on the Inside: You may not know (or care) about what's happening inside your cells when you exercise, but what's going on in there can actually help you lose weight. Exercise teaches your body how to release more fat-burning molecules. The fitter you are, the more fat you burn and that is something the scale can't measure.

  • More Strength and Endurance: If you exercise regularly, you'll be able to do more and more each time. You may start out exercising for a few minutes at a time or lifting light weights but, after a few workouts, your body adapts, allowing you to lift heavier and go longer. That strength and endurance means you're making progress, but if the scale isn't moving, you may not pay attention to how fit you're getting.

Your weight is just one aspect of your progress and, in many cases, it's not even the most important one. It's unfortunate but, for most of us, the number on a scale is the determining factor in whether we've succeeded or failed. Using your weight as the only measure of your success is a lot like buying a house based solely on square footage. Sure it's nice to have 3,000 square feet, but what if it's across from a skunk farm?

Your weight loss is the same way. Having your weight at a certain number might be nice, but the scale can't tell you how fit you are or how much muscle you have. Your scale isn't going to cheer when you finish all your workouts for the week. Relying only on the scale may even make those workouts feel like a waste of time, even though each one helped you burn calories, get stronger, protect your body from diseases and made you more fit than you were before.

Beyond the Scale

If weighing yourself motivates you in a positive way, there's no reason to change what you're doing. However, if the scale makes you feel like a failure, it may be time to try something new:


Nak panjat gunung ;)

Salam dan
Hi semua..!
Ini ialah sarung tangan sy... Ohhh.. Sy bukam nak p melancong luar negara ke tempat yg sejuk.. Saya akan mendaki gunung kinabalu insyallah bulan 10 ini.. So preparation sedikit demi sedikit..;)

Tapi sebelum tu sabtu ni saya nak praktis daki Gunung Datok di N9..
Serba sedikit mengenai Gunung Datok..

Gunung di daerah Rembau ini merupakan satu destinasi pelancongan, baik gunung mahupun jeram di kaki gunung ini. Terletak di Hutan Lipur Gunung Datuk, Kota, Rembau. Perjalanan untuk ke sini kira-kira 21 km dari Pekan Rembau dan 15 km dari Pekan Tampin.

Gunung ini hanya setinggi lebih kurang 2000 kaki sahaja, ketinggian 2900 kaki itu adalah ketinggian G. Rembau. Sebenarnya dalam peta topo, G.Datok tidak ditulis. Hanya perkataan 'keramat' sahaja ditulis pada ketinggian 2000 kaki. G. Datok merupakan puncak permatang yang menganjur dari G. Rembau. 1

Tapak Kaki Hang Tuah

Mula dari Tugu Keris Hutan Lipur, pendaki perlu turun ke jeram dan trail bermula dari seberang sungai. Satu jambatan dibina bagi memudahkan pendaki menyeberang sungai. Kecerunan trail hingga ke pondok pertama kebanyakannya hampir 90 darjah. Tali disediakan bagi memudah pendaki berpaut semasa pendakian.

Dari pondok pertama kecerunan trail agak berkurangan dan adakalanya landai. Menghampiri puncak trail cerun trail makin menegak. Talian komunikasi boleh diterima disepanjang trail hingga ke puncak.

Tapak Khemah 
Tapak khemah di puncak gunung sebesar kira-kira sebuah gelanggang bola tampar. Pendaki masih boleh berkhemah disekitar tapak utama perkhemahan berdekatan batuan dan ada juga yang bermalam di gua. Punca air bersih boleh dicapai dengan turun ke lembah dengan perjalanan turun selama 20 ke 45 minit. Ada alur air mengalir di sini. 

Puncak Gunung Datok 
Dari kemsite ke puncak cuma beberapa minit. Pendaki perlu memanjat tangga besi yang disediakan. Keadaan puncak terdiri dari bongkah-bongkah batu besar. Pendaki boleh bersantai di puncak dengan panorama perkampungan serta landasan keretapi selain Selat Melaka saujana mata memandang. Di puncak gunung ini juga terdapat kesan tapak kaki diatas batuan yang dikatakan tapak kaki Hang Tuah. 

Balai Polis Kota
Bayaran Masuk RM3.00 seorang dibayar pada Koperasi JKKK di Balai Utama Hutan Lipur.

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Run Naturally

Run Naturally

Here are several basic tenets of natural running form espoused by various technique gurus:

-  Regardless of your running pace, run with a fast cadence of 180 to 190 steps per minute or higher.

-  Run with an upright posture and a slight forward lean.

-  Strike the ground below your hips and not in front of them to reduce braking. (Wearing lightweight, low-to-the-ground shoes with minimal midsole cushioning helps reinforce this stride.)

-  Strike the ground at the midfoot, not the heel or the toes -- the actual impact area will vary based on body type -- and allow your heel to naturally settle to the ground.

-  When starting a new stride, develop the habit of picking up your leg instead  of pushing off the ground.

-  Use a compact and fluid arm swing, keeping your elbows bent at an acute angle and your hands close to your chest.

-  Keep your head upright and steady and your eyes looking forward.

-  Be "present in the moment" to allow yourself to concentrate on your stride but stay relaxed and don't overanalyze. The more you adhere to good form, the quicker it will become second nature.

-  Consider getting custom insoles to further your gait enhancement.

-  Land at the midfoot and allow the heel to settle to the ground.

-  Instead of rolling through a stride and pushing off, lift your leg to begin a stride.

-  A key to natural running form is high cadence with short strides, regardless of pac

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Race Report SCKLIM (tooo delayed) haha

My first experience for 10km for this year..
Gosh.. mana nak mula??
ngantok aaa...
tido dulu bleh??

Well, as usual.. malam sebelum nya tdo ayam2 jerk..
Woke up early like 3 lebey.. n start our day slowly.. tinggal mandi n
sarong jerk..huhu
Then kete buat hal.. tukar kete.. dah la nerbous.. kete plak
menerbouskan lagi..kang bonti tengah jalan mau nangis tak
berlagu..huhu.. dont play-play.. Bile tuko kete kene isi minyak since
tak plan to bw tat car..
Sampai kat kl berdesup jerrk... banyak kete di jalanan nampak nyer..
guaratee ni nak p lari gaks.. or baru balik disko! (pardon for my
detailllllll info)

Then sampai2 sana.. nak masuk simpang car park padang merbok leh
reverse balik coz tak pasti betoi ke tak coz that sign board ditutupi
oleh the dedaun2 pokok yg berjuntai2.. marah kat dedaun pepagi dalam
ati.. ni DBKL tak buat keje! ( nerbous mode!) hahaa

Dah siap park rerehat jap dlm 15 min since soo early like 4
lebey..pastu mulakan ceremony tok panaskan badan dengan melulur dengan
minyak panas... but the day was so cold! dah gerimis skit2 waktu
tu..aiyak.. kaki tido lagi la..hihi      Then jalan pelan2 ke
dataran...waktu ni gerimis semakin lebat n sebuk cari tempat
berteduh.. At t same time im feeling my right ft exactly at midfoot
dah start tak sedap.. Saw sharafi said gudluck to him..masa tu otw to
toi-toi so canot lama2..then saw kak jenap from afar jer..she's a
superstar! hasrat nak berjumpa Singapore Blade Runner n OneArmRunner
tak kesampaian.. mayb better luck next time.. Then round2 waiting2
stretch2.. jalan2 ke masjid jamek for Subuh prayer.. (hv to find the
full thigh for abg la easy for him).. then jalan2 lagi.. stretching
dah tak tahu bapa kali dah pun tapi sakit kat tapak kaki kanan takder
perkembangan yg bagus.. chatted with a runner name leny.. then dah
menunggu kat tetengah jalan.. so lama rasanyer menunggu..haha

Start2 run jer.. tak sampai 1 km tapak kaki rasa sakit!! menci menci..
but try deviate the attention to the song.. btw, i feel i cannot run
without the song in my ears.. haha.. n lagu sedap2 plak so im
karaokeing while running to ease the pain of my right ft.. told mysef
let see how thing goes.. takkan cepat sangat nak stop running.. tak
berpeluh pun lagi..haha.. masa larian harem kat SJ pun dapat run for
7k with one minute walking.. so cuber gak lari.. n Thanks to Mei coz
say hi to me n run trus after make me feel that i wana finish
the race more! not that i can follow her pace..huhu...i feel semua
orang kuat lari coz makin banyak orang memotong... but then later
around at 3km nampak more makin slow a.k.a pancit n me continously
karaoke-ing while running..bare in mind my right ft constantly in pain
each time it touch the road.. only one thing i pray.. pleaseeeee dont
let it give rise to knee pain or calf pain or hip pain... if that
happen mmg cannot run anymore.. i should give thank to my ankle guard
which i bought like 3 years back which i use it when im oncall.. coz
when im oncall i hv to walk/run alot till my ankle paining.. that was
those days.. n it seem my right leg ni manja lebih dari left leg..

Then saw the 1st water station.. my Goodness! ramainyerr orang! i
thought someone selling something! hihi and then ada siap toilet lagi
n people actually go to the loo! haha.. masa ni feel like the road is
jus for me! then run2.. til 5km.. and after that have to climb so have
to walking-running berganti2.. then after that my aim just to finish
the race.. when walking the right ft pain worsen.. but if i continue
running im nearly breathless.. so either way its not comforting !
haha... im suprised that my leg muscle did not cramp abit! gosh! feel
like a true runner already! hahaha.. im actually so afraid to be stop
by any medical staff if they saw me limping or what.. so did my best
to have a normal gait! Now i know no need to worry about that..

My last sprint from the junction depan dataran.. saw kadok n thanks for t pix!
after that..finish all my water in my bottle n nak air.. but the crowd
is sooo...tak amik air pun... amik medal then terus terduduk! Lily
said hi! n thanks!  tapak kaki macam kene cucuk jarum setiap kali
pijak.. rehat for awhile...dari duduk ke berdiri rasa berpinar jap
mata..macam all t view become yellow! hihi then snap2 abit then go
back..  walking to the car also is like another marathon! haha
okay.. that all i can remember! Thanks all for t lovely experience..
and to hub thanks coz amikkan air.... After that mandi minyak urut
yang free dia bagi tu.. best la! very minty! n become cool when windy!
i got 3! :P

Kata-Kata Motivasi

Winning is not about headlines and hardware [medals]. It's only about attitude. A winner is a person who goes out today and every day and attempts to be the best runner and best person they can be? Winning is about struggle and effort and optimism, and never, ever, ever giving up.

Amby Burfoot, Runner's World Editor At Large


Ground Reaction Force (GFR) chart

Sajer ingin berkongsi :)

Since the release of Dr. Lieberman's study I've had a few requests from folks wanting me to show my test results from a gait analysis I had done at the UVA human performance lab. They're curious to see how my Ground Reaction Force (GFR) chart compares with the one shown in the Nature video showing a barefoot runner (I'm assuming Lieberman himself) landing on a strike plate with a GFR chart beneath.

In the tests I did at UVA, I was wearing three different pairs of shoes (I was never tested barefoot): tai chi shoes, NB-MF800's and NB-790's. I've pasted in three graphs below. The first two are of a barefoot runner running with a heel strike, a barefoot runner running with a forefoot landing and the third graph is of me with the graphs of all three of my tests overlaid onto the same chart in three different colors.

GRF for a Heel Striker

GRF for a Heel Striker

GRF for a Forefoot Striker

GRF for a Forefoot Striker

GRF for Danny

GRF for Danny

Notice the differences in GFR between the three runners shown as a multiple of Body Weight measured during the initial weight-bearing phase. The Barefoot runner had a multiple of 1.85 x Body Weight. To make the comparisons fair, let's assume all three tests were done with a runner who weights 150 lbs., that would mean (with a GFR of 1.85 x Body weight) that his heels were absorbing a force of 277.5 lbs. upon impact. Let's say that his heel has an area of 5 sq. inches. that would mean that his heels were experiencing an impact of about 55.5 lbs./sq. inch. Ouch!!!

In the second figure, the runner is landing on his forefoot and his GFR is 2.64 x Body Weight during his support phase which figures out to 2.64 x 150 lbs. = 396 lbs. Now let's say that the area of his forefoot is approximately 16 sq. inches. That would mean that his foot would be absorbing about 24.75 lbs./sq. inch. … or less than half of what the heel striker feels.

In the third figure I'm landing in a midfoot (or fullfoot) strike which means that the entire bottom of my foot is landing as my foot hits the ground. My GFR was measured at 2.47 x Body Weight or 2.47 x 150 lbs. = 370.5 lbs. Now, if the surface area of the entire bottom of my foot is roughly 30 sq. inches. (I'm a size 9.5 shoe), that would mean that the impact felt by my feet would be approximately 12.35 lbs./sq. inch. or half as much as the forefoot striker. That's less than 25% of the impact per square inch the heel striker feels and half of what the forefoot striker feels. You can also see that my GFR was the same no matter which shoes I was wearing. I imagine that it would still have been the same had I been tested barefoot… possibly implying that there's something to be said for working on improving your running technique. It's about the runner, not the shoe.

I've used 150 lbs. as a standard weight for all three runners because I don't know how much Dr. Leiberman weights. I also used the size of my feet in my calculations because I also don't know his shoe size. BUT, the point I'm trying to make here is that whether or not you run with shoes on, your impact with the ground will be most if you land in a heel strike because there's a lot of force going into a relatively small area of your foot. Subsequently, if you land in a forefoot strike, you land with more area of your foot touching the ground and it spreads the force of impact over a larger area thereby reducing the amount of impact per square inch. And lastly, if you land in a fullfoot strike, you spread the impact out over a much larger area and lower your impact per square inch even more still.

Since greater impact with the ground can most likely be directly related to greater incidence of impact injuries, this all boils down to one big question. How do you lower your impact with the ground so that you don't hurt yourself when you're running. My premise is that although some types of shoes can reduce shock and impact, it's the runner who, in the end, is responsible for learning how to manage his or her impact with the ground in a way that consistently works. This is the need that is presented to every runner and it is one of the main reasons why ChiRunning was developed.

Dr. Liebermans study was a good beginning into seeing the difference in impact forces between shod and barefoot runners. Next, I would like to see a study comparing the difference in impact between heel strikers, midfoot strikers and forefoot strikers; with bare feet, with minimal shoes, racing flats, and with your basic high-heeled running shoes.


Danny's Blog-Chirunning

Terjumpe blog yg sangat bagus ini..
sementara nak ada masa untuk masukkan di tepi blog so i letak kat sini dulu yerk :P

Lisfranc Injuries

Lisfranc Injuries

The Lisfranc Joint
LisfrancThe Lisfranc joint is the point at which the metatarsal bones (long bones that lead up to the toes) and the tarsal bones (bones in the arch) connect. The Lisfranc ligament is a tough band of tissue that joins two of these bones. This is important for maintaining proper alignment and strength of the joint.

How Do Lisfranc Injuries Occur?
Injuries to the Lisfranc joint most commonly occur in automobile accident victims, military personnel, runners, horseback riders, football players and participants of other contact sports, or something as simple as missing a step on a staircase.

Lisfranc injuries occur as a result of direct or indirect forces to the foot. A direct force often involves something heavy falling on the foot. Indirect force commonly involves twisting the foot.

Types of Lisfranc Injuries
There are three types of Lisfranc injuries, which sometimes occur together:

  • Sprains. The Lisfranc ligament and other ligaments on the bottom of the midfoot are stronger than those on the top of the midfoot. Therefore, when they are weakened through a sprain (a stretching of the ligament), patients experience instability of the joint in the middle of the foot.
  • Fractures. A break in a bone in the Lisfranc joint can be either an avulsion fracture (a small piece of bone is pulled off) or a break through the bone or bones of the midfoot.
  • Dislocations. The bones of the Lisfranc joint may be forced from their normal positions.

The symptoms of a Lisfranc injury may include:

  • Swelling of the foot
  • Pain throughout the midfoot when standing or when pressure is applied
  • Inability to bear weight (in severe injuries)
  • Bruising or blistering on the arch are important signs of a Lisfranc injury. Bruising may also occur on the top of the foot.
  • Abnormal widening of the foot.

Lisfranc injuries are sometimes mistaken for ankle sprains, making the diagnostic process very important. To arrive at a diagnosis, the foot and ankle surgeon will ask questions about how the injury occurred and will examine the foot to determine the severity of the injury.

X-rays and other imaging studies may be necessary to fully evaluate the extent of the injury. The surgeon may also perform an additional examination while the patient is under anesthesia to further evaluate a fracture or weakening of the joint and surrounding bones.

Non-surgical Treatment
Anyone who has symptoms of a Lisfranc injury should see a foot and ankle surgeon right away. If unable to do so immediately, it is important to stay off the injured foot, keep it elevated (at or slightly above hip level), and apply a bag of ice wrapped in a thin towel to the area every 20 minutes of each waking hour. These steps will help keep the swelling and pain under control. Treatment by the foot and ankle surgeon may include one or more of the following, depending on the type and severity of the Lisfranc injury:

  • Immobilization. Sometimes the foot is placed in a cast to keep it immobile, and crutches are used to avoid putting weight on the injured foot.
  • Oral medications. Nonsteroidal anti-inflammatory medications (NSAIDs), such as ibuprofen, help reduce the pain and inflammation.
  • Ice and elevation. Swelling is reduced by icing the affected area and keeping the foot elevated, as described above.
  • Physical therapy. After the swelling and pain have subsided, physical therapy may be prescribed.

When is Surgery Needed?
Certain types of Lisfranc injuries require surgery. The foot and ankle surgeon will determine the type of procedure that is best suited to the individual patient. Some injuries of this type may require emergency surgery.

Complications of Lisfranc Injuries
Complications can and often do arise following Lisfranc injuries. A possible early complication following the injury is compartment syndrome, in which pressure builds up within the tissues of the foot, requiring immediate surgery to prevent tissue damage. A build-up of pressure could damage the nerves, blood vessels, and muscles in the foot.

Arthritis and problems with foot alignment are very likely to develop. In most cases, arthritis develops several months or longer following a Lisfranc injury, requiring additional treatment.

Last Updated: 12/18/2009

i think im having a bit amount of this kinda sprain..coz yesterday after 12km my arch so swollen.. n today i got bruises at the arch...after icing it right after race, the pain like 50% reduced! and able to walk without antalgic gait.. and today..pain lessen too.. but i dont think i can run in this 2-3 days time... and i also let my injured ft being so cold in this very cold office.. meaning only good ft wearing the sock! :).



The  Perfect Form


Running better, from head to toe.

By Jane Unger Hahn

From the August 2004 issue of Runner's World

Head Tilt How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out.

Shoulders Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride.

Arms Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.

Torso The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.
If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment.
Hips Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

Legs/Stride While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

Ankles/Feet To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.

Calf Raise with a bent knee

Calf Raise with a bent knee


Calf raise with a bent knee to work soleus

Teaching points

  • Stand with the feet about shoulder width apart and toes pointing straight forwards

  • Hold on to a wall and bend the knees slightly to relax the Gastrocnemius muscle

  • Raise your heels off the floor as high as you can

  • Return slowly to the starting position

Variations & progressions

  • Progress by performing the exercise on a step, with only the toes on the step

  • Hold onto the wall or banister as you raise the heels and then drop them down below the level of the step before returning to the starting position

  • Alternatively perform on a single leg

Muscles worked


Kata2 Motivasi

People can't understand why a man runs. They don't see any sport in it. Argue it lacks the sight and thrill of body contact. Yet, the conflict is there, more raw and challenging than any man versus man competition. For in running it is man against himself, the cruelest of opponents. The other runners are not the real enemies. His adversary lies within him, in his ability, with brain and heart to master himself and his emotions.

Glenn Cunningham - American runner, Olympic Games medalist


This sport blog..

Hi all!
Just to inform my readers ( if there any) that all t articles in this blog is t articles that i already read n find it usefull for my reference in future..

Mmg blog ni kida boring sebab all artikel tapi ia adalah pengetahuan yg sgt berharga to me.. ;)

Takcare ! N have a nice day!