42km Dragon Back Training!

Penang Bridge International Marathon 2010

Powerman Sprint Duathlon 2010

ITB?

Iliotibial Band Syndrome - ITB Definition: Pain and inflammation on the outside of the knee, where the iliotibial band (a muscle on the outside of the thigh) becomes tendinous, and results in a friction syndrome by rubbing against the femur (thigh bone) as it runs alongside the knee joint. Symptoms: Initially, a dull ache 1-2 kilometres into a run, with pain  remaining for the duration of the run. The pain disappears soon after stopping running, later, severe sharp pain which prevents running pain is worse on running downhills, or on cambered surfaces pain may be present when walking up or downstairs. Local tenderness and inflammation Causes: Anything that causes the leg to bend inwards, stretching the ITB against the femur overpronation (feet rotate too far inward on impact) tightness of the ITB muscle lack of stretching of the ITB incorrect or worn shoes excessive hill running (especially downhills) and running on cambered surfaces overtraining

		Treatment

Self-treatment:
Stop running, especially in the case of severe pain if pain is mild, then reduce training load and intensity,  and avoid downhill running and running on cambered surfaces.
Take a course (5 - 7 days) of non-steroidal anti-inflammatory drugs  (ibuprofen/voltaren/cataflam/mobic) available from your general practitioner or pharmacist.
Apply ice to the knee (for 10minutes every 2 hours) in order to reduce the inflammation 
Self-massage, using arnica oil or an anti-inflammatory gel, to the muscle only (along the outside of the thigh). Do not massage the side of the knee where you feel the pain, as this will only aggravate the friction syndrome stretching of the ITB. Stand with the right leg crossed in the back of the left leg. Extend the left arm against a wall/pole/chair/other stable object. Lean your weight against the object while pushing your right hip in the  opposite direction. Keep your right foot anchored while allowing your left knee to flex. You should feel the stretch in the ITB muscle in the right hip and along the outside of the right thigh. Hold for 30 sec. Relax slowly.

Repeat to opposite side. Repeat stretch 2 - 3 times per day.
Remember to stretch well before running
Return to running gradually
Full recovery is usually between three to six weeks

Medical treatment:
Physiotherapy, if injury doesn't respond to self-treatment in 2 to 3 weeks
Orthotist or podiatrist for custom-made orthotics to control overpronation
Orthopaedic surgeon - if injury does not respond to physiotherapy treatment, a cortisone injection into the ITB, or surgery to release the ITB may be indicated.

Alternative exercises:
Swimming, pool running, cycling (in low gear) "spinning"
Avoid any exercise that places strain onto the ITB, specifically, avoid stair-climbing

Preventative measures:
Stretching of the ITB, quadriceps, hamstring, and gluteal muscles. Hold each stretch for 30 seconds, relax slowly. Repeat stretches 2 - 3 times per day. Remember to stretch well before running.
Strengthening of quadriceps, hamstring and calf muscles.

Correct shoes, specifically motion-control shoes and orthotics to correct  overpronation
Gradual progression of training programme
Avoid excessive downhill running, and cambered roads (stay on the flattest part of the road)
Incorporate rest into training programme

The BIG five - the 5 most common running injuries [ in English ]

• Achilles tendonitis
• Chondromalacia - Runner's Knee
• iliotibial band (ITB) syndrome
• Plantar Fasciitis
• Shinsplints

Ekspedisi Mendaki Gunung Kinabalu 2010

 Hi All!

Just wana share with u all.. my picture to Kinabalu...

 more picture here..
http://www.facebook.com/album.php?aid=2063678&id=1094222892&l=cd5a144b32

While coming down from Sayat-sayat

 

 

 

Newton Run 2010

Hi all!

Insyallah im going for this run.. this Sunday.. with :
- NO TRAINING for the past 4 weeks!
- NO FOOD WATCHING since raya!
- NOT much MOTIVATION for anything esp running! haha!

ps: Reminder to myself.. DONT FORGET to cut your nails first thing tomorrow!! :)

Quit Smoking Monday Messages

Pesanan penuh kasih sayang kepada mereka yang masih merokok...

Quit Smoking Monday Messages

5 Steps That Can Lead to Relapse

When we're aware of the kinds of faulty thought patterns that can throw a quit program off track ahead of time, we have the advantage of being able to create a plan of action to deal with them.

Let's take a look at 5 of the most common reasons people relapse and consider how we can navigate them successfully should they arise.

Knowledge is Power!

• Self-Pity

• Self-Deprecation

• Blaming Others

• Over-Confidence

• Impatience

Take The Quit Smoking Monday Pledge

Healthy Monday encourages us to think of every Monday as a day that we can begin work anew on goals that we have for ourselves. If you're still smoking, put your cigarettes down and get started on your quit program today.

• Quit Smoking Monday Messages Archive

We all have the ability to quit smoking successfully, and we all deserve a life that is free of addiction. Honor your life by choosing Monday as the day to start and reinforce your quit program.

You can quit smoking ... and we're here to help you, one simple Monday at a time.