PhysioSolutions

AdiNation Talk/ Run At Vivo City

2012-01-14T22:09:00.004+08:00

Gino and some of our Physio & Sports Solutions staff were at the AdiNation of runners 5th Saturday run at Vivo City this morning.

ST010112 Sunday Times Article

2012-01-01T18:56:00.000+08:00

Happy New Year to all our patients, readers and friends. Here's a good start for the new year, our first newspaper quote for this year. Gino is quoted by Dr (Prof) Lee Wei Ling in today's Sunday Times article on page 37 under the Think section. She had received Gino's help while undergoing her rehabilitation after her different surgical procedures.

Today's Zaobao 301211

2011-12-30T20:51:00.000+08:00

Gino was featured in today's Chinese newspapers Lianhe Zaobao in the zbnow section on the front page and on page 5. Here are the photos I took.

Physio & Sports Solutions Gathering

2011-12-10T23:07:00.006+08:00

Both our clinics were shut yesterday and our staff first gathered for breakfast and had a 'team huddle" to discuss goals and objectives for the new year.

Met again for high tea later in the day. Food, more glorious food.

Thank you to all who came.

SEA Games 2011

2011-11-20T10:51:00.000+08:00

Mascots at the games

The sports medicine team helping Track & Field

Emily & Gary Yeo, silver medallist in 100m

One of our staff, Emily Lim travelled as Team Physiotherapist to Palembang with the Singapore Track & Field Team. The team returned with 2 golds, 3 silvers and 2 bronze medals. Well done Team Singapore!

Singapore Marathon Talk @ Knightsbridge

2011-11-16T23:03:00.000+08:00

Come and listen to Gino talk this Saturday 19/11/11 at Pure Fitness @ Knightsbridge at 4 pm at the Standard Chartered Marathon Clinic 4 & 5 - The Ultimate Marathon Experience on Recovery Strategies.

* Picture by xtemujin Resources on Flickr

Killer Heels

2011-11-07T13:04:00.001+08:00

A few pictures showing how your foot is shaped inside your heels.

US$42 Million To Be Polite And Compassionate

2011-09-25T20:47:00.001+08:00

Matthew and Carolyn "Kay" Bucksbaum

Talk about drastic action, when Mr and Mrs Matthew Bucksbaum were treated badly by an arrogant physician, they donated US$42 million to set up an institute to improve doctor-patient relationships.

Matthew and wife Carolyn gave that amount to the University of Chicago to teach their medical students about the importance of building good doctor-patient relationships.

The idea came about after a rude and arrogant physician dismissed Carolyn's intuition about her own ailment. Turned out she was right and he was wrong, and he didn't even apologize.

Later on, she and her husband came under the care of another physician, Dr Mark Sigler at the University of Chicago Medical Center and found him to be humble and compassionate. They felt inspired by the difference a little kindness can make.

"To care for a patient, you have to care about the patient" - words well said by Dr Mark Sigler.

And researchers have shown that a solid relationship between doctors and patients correlate with favorable health outcomes.

Well, at both Physio and Sports Solutions, we do want to have excellent physio-patient relationships. Unlike most other clinics, our first session is a full hour with the patient so we can take the time to be very thorough and find out what is the cause and source of our patients' pain. And I promise you we will always care about you.

* Picture by Bruce Powell/ University of Chicago

Longevity and Fast Food

2011-08-14T15:39:00.000+08:00

This is really interesting.

Founder of McDonald's Ray Croc lived to 82 years old.
Taco Bell founder Glen Bell died at 86.
Hardee's founder Wilber Hardee died at 89.
Baskin-Robbins founder Irvine Robbins died at 90.
Carl Jr. founder Carl Karcher died at 90.
Frozen french fry mogul J.R. Simplot died at 99.

Hmmm, can't figure this one out.

PS 4th Year Anniversary High Tea

2011-07-17T23:29:00.001+08:00

Moo & Taha

My Life Saver - Aminah

Emily & Aminah

See Hiong, Moo, Marlene

Taha & Mia

Makan!

With my 2 darlings, Dean & Mia

Emily & Aminah

Moo, Jun Ping, See Hiong

Barracks at House@ Dempsey Hill

Bisous xx

Moo & Mia

Marlene & Me

Jun Ping & Taha

Emily & Mia

Thank you for spending the afternoon with Gino and I in celebration of Physio Solutions's 4th year. I am grateful for all of you :) Here's to a great year ahead!

Much love
Aized

ST 090711 Athletic Myths

2011-07-09T22:52:00.000+08:00

The above mentioned article in today's Straits Times (on page C20 under the Sports section) quoted one of Gino's ex colleague from the Singapore Sports Council on whether static stretching before running (or exercise) is of any benefit. Gino has actually written extensively on this topic before in both our blogs.

Have a look http://weloverunning.blogspot.com/2009/02/does-stretching-improve-performance-or.html,

http://physiosolutions.blogspot.com/2009/11/how-necessary-is-stretching.html,

http://physiosolutions.blogspot.com/2009/12/just-one-stretch-can-slow-you-down.html,

http://physiosolutions.blogspot.com/2010/02/more-on-stretching.html

Happy 4th Anniversary To Physio Solutions

2011-06-18T22:25:00.000+08:00

Dean & Gino bought flowers for our clinic's 4th anniversary. Here's to many more good years.

My First Sundown Marathon

2011-06-06T22:03:00.002+08:00

Courtesy of E.Tan Photography

It all started in a taxi ride that lasted one and a half hours instead of only half hour! Now who decided it was a good idea to start a race on a dead end road and partially close off the few roads leading to it?!

As it was only 17 minutes before the start of the race and I was not moving much with the taxi, I decided to take a 3km “warm up” and jog myself to the start line. Arriving there with only few minutes to spare, my bladder insisted on a last minute stop...thanks to the good hydration plan I had followed the whole day!

Now the good thing of arriving that late, was that most of the toilets were empty with no queues...so that was the most efficient toilet break I’ve ever had on a race.

Ok, now I’m ready, and made my way through the crowd as the countdown was ticking. My first impression was that I was looking forward to run if only to escape that wave of body heat surrounding me.

So here we go, easy jog for the first few km, I’ve got time...42 km to pace myself through. 1km into the race, as I run along Aviation Road, I still see shuttle buses arriving, loaded with runners who obviously have missed the gun. My surrounding fellow runners are all mumbling “oh no”, or “pity”... exactly my thoughts!

Cruising along, after about 5km the crowd scattered a bit and the heat is not no bad anymore, or is it?!

Looking at the half marathoners who are coming back from their journey, I notice that almost all of them are walking. Hum...now the first thought to enter my mind is “oh c’mon guys! You are only running 21km, push through it!!” Somehow I knew that it will come back at me to bite my rear end!

I happily passed the 10km mark, looked at my watch, it’s all good. Feeling good, having a good pace, passing people...I’m gonna conquer this race. I thought to myself, “one quarter done”.

The next 10km was passing as quickly as I let my mind wander around, look at the trees and the sea with its many lights from all the ships. I kept drinking at every hydration stop, walking the distance of the tent, then running again. I’m in a good rhythm, I decide I like night running.

And there it was, at 21km... the WALL. All of a sudden, I started feeling queasy, tired, thirsty, hungry, all at the same time. My brain can’t process that many things at the same time, and it feels like I’m overloading. Is it the strong smell of the pong pong flowers that make me dizzy?! Ok, walk a bit and eat another fig bar, it will pass as quickly as it came, and I’ll run again.

It did not get better. I’m at the turn around point, feeling miserable and wandering what’s happening to me. Never in my previous marathons have I “hit the wall” that early in the race. I’m very upset with my body, I’ve trained so hard and so well I thought, why am I feeling like this?

I decide to stop and stretch a bit. While doing so I notice the other runners all huffing and puffing, slowing down, even walking. I start running again, and that’s when it hit me...it is now past midnight, and my body is just pleading with me to go to sleep and rest.”No way”, “not now!, get me to that finish line and then you’ll sleep as long as you want”.

I really struggled, 5 more km in and I realized that I’m now walking longer and longer at the water stops, I even walked when there was no water stop. I was defeated, feeling stuck to the pavement while trying to pull a huge lead ball behind me.

I passed the 27km mark and the very real thought of quitting enters my mind. Never in my life have I struggled like this. Never have I felt pain nor felt like I was crossing the very last limit of my ability. I’m starting to think that giving birth without epidural was actually less painful than what I’m going through right now!!

Now my mind struggles too...I’m not a quitter, I’ve trained so hard, I’ve never quit a race...can I just stop and walk away? Is that really the last bit of energy and will power I have? Maybe not, so I decide to run to the 30km mark and then re-evaluate my judgment.

At this moment, the 5hours pacers are passing me, I stick with them for a brief moment, but sadly realized that I can’t keep up with them. I don’t even care anymore.

At km 30, I’m not feeling any better, but by then walking is as much of a struggle than running, so I just keep running instead. We are off the main east coast park, so if I was to quit here I’d still have to walk for awhile to get to a main road, and in this neighbourhood I suddenly realized that my chances of getting a taxi at this hour is almost zero. So no looking back, I have to run, I have to run to the finish line.

When I reach the 35^th km, I know now for sure that I can do it, and that gives me a little jolt of energy. The faster I can run, the faster the misery will end.

The last 7km was a blur, by now I’ve stopped looking at my watch because it was too depressing. My only mantra was “one foot in front of the other...one foot in front of the other”. There was nothing else in my mind, there was nothing left in my body.

During the last 2 km, I tune into the outside world again, to realize that my fellow runners are getting excited as well, we can do it, we are doing it. As I pass few people walking I cheer them up, “let’s go, no more walking from now, let’s do it”.

I pass the finish line in 5hrs 18min and dedicate the last blast of energy into the biggest smile I can manage. I did it! It’s all going to be fine now, the pain can stop, the body can shut down, the mind can rest.

It was my first night race, and as a rookie I didn’t do my homework properly. I trained long and hard, but never past midnight. I was convinced that I could achieve a PR under 4 and half hours as it would be less hot, totally underestimating that my body would put up a fight.

I had reached the darkest place of my mind in that race, doubting everything. But what a journey it was, I am in awe of the amazing brain that can push limits like that.

Marlene Torrent Parker

Sports Massage Therapist

Physio Solutions

Future Vertical Marathon Champ?

2011-05-01T20:59:00.000+08:00

Dean's ascending technique

Here we go!

Oh hi mama!

Champ!

At 16 months, Dean is showing signs that he may one day follow in his daddy's footsteps. Gino has won the National Vertical Marathon ten times (http://physiosolutions.blogspot.com/2010/05/for-10th-time.html) and Dean looks like he will be following suit. Today he scrambled up the stairs and almost ran back down with help of course :)

He may have repeated it about 50 times, hungry and exhausted after. Looks like he's all set!

How The Bicycle Empowered Women

2011-04-10T23:16:00.000+08:00

"To men, the bicycle in the beginning was merely a new toy, another machine added to the long list of devices they knew in the work and play.

To women, it was a steed which they rode into a new world."
-Munsey's magazine 1896.

Have a read at how women rode their bikes to freedom.

*Article and picture from http://www.theatlantic.com/life/archive/2011/03/wheels-of-change-how-the-bicycle-empowered-women/73102/

Inheriting Your Bad Back

2011-03-20T17:17:00.000+08:00

Guess what? You thought that heavy lifting, overuse or middle age caused your back pain. However, latest published evidence suggests that chronic back pain has a strong genetic component.
Meaning if your relatives, grandparents etc had low back pain, chances are you will too.

In a large recent study by researchers in America, more than a million residents' data were analyzed. Focus was on people with degenerating or herniated (or what we commonly call slip disks) disks.

The data showed that having a second degree relative (uncle, aunt or grandparent) or even three degree relative (cousin) with a similar condition increased a person's risk of having the same condition. If you have an immediate family member with the same condition, that increases your risk by more than four times.

Thinking of why you have a low back pain? Go check your family tree.

Reference

Patel AA, Spiker WR et al (2011). Evidence For An Inherited Predisposition To Lumbar Disc Disease. JBJS (Am) 93: 225-229.

*Picture from Flickr.com

Sunday Times 130311

2011-03-13T09:26:00.001+08:00

Two of our staff from Sports Solutions were mentioned in today's (130311) Sunday Times newspapers by Dr (Prof) Lee Wei Ling in the "Think" section on page 39 on how she drew strength from an arduous test.

Go and take a look.

Tattoos And Performance

2011-03-06T21:11:00.004+08:00

It is suggested by David Butler that having a tattoo may alter the representation in the brain, which then leads to altered motor output (or performance).

Have a look at at the recent "Ashes"tour when the favored Australians lost to the Poms (the English) on home ground which hasn't happened in almost 25 years. Two particular players stand out both for their tattoos and their poor and inconsistent performances especially after getting their tattoos.

Vice captain and batsman Michael Clarke (on the left) has a number of tattoos (including LB, which are initials of an ex girlfriend) and his performance as listed below.

Fast bowler Mitchell Johnson's has a "sleeve" on his right arm and a fairly large abdominal tattoo (right picture). Noticed his runs increased (ie performance worsened) after the tattoo.

Tattoos usually hurt and thus have great representation (in the sensory homunculus) in the brain. Large tattoos may take weeks to finish and the owner of the tattoo may have altered thoughts and emotions with regards to the tattooed limb. Proud, excited, maybe a little shy or ashamed later. The limb is thus embodied differently in the brain thereafter too.

The change in the homunculus may be minor but for these high performance athletes dealing with a super fast 150km per hour cricket ball, it can be critical.

*Pictures and notes from noigroup.com

The Importance Of Running Together

2011-02-04T10:47:00.000+08:00

Every week I am reminded of the good of running with other mamas. We find ourselves saying, "If I weren't running with you guys, I would have stopped to walk a long time ago!"

We keep each other going and I think we run faster when we run together :) I am grateful for the 2 mamas I currently run with every Friday. We exchange notes like; what to do when our babies have not pooed for several days to how many teeth our babies have.
Little things that remind each of us that we are not alone in this big job of being a mother.

Thank you Marlene and Mythili!

Fashionable Pollution

2011-02-01T23:36:00.000+08:00

Check out what the above 2 grad students from NYU came up with - a high tech sweatshirt emblazoned with pink lungs that will show blue veins when exposed to dirty air. A small carbon dioxide sensor attached to the sweatshirt can pick up pollution from cars factories and second hand smoke.

We need this in a t shirt form here in Singapore though (too hot for sweatshirts).

Read this link for the full story http://www.nydailynews.com/ny_local/2011/01/19/2011-01-19_grad_students_create_colorchanging_clothes_that_detect_foul_air_shirts_act_as_to.html.

This Month's Shape Magazine

2011-01-21T12:45:00.000+08:00

Go take a look in the January issue of Shape magazine and you will see Sports Solutions featured in side on pages 102-105 for our Aqua Based Rehabilitation.

Please also see http://weloverunning.blogspot.com/2009/06/aqua-based-rehabilitation-you-saw-it.html and http://weloverunning.blogspot.com/2009/04/aqua-based-rehabilitation-deep-water.html.

LARS For ACL Reconstruction

2011-01-04T22:23:00.004+08:00

This may be the best piece of news if you have just torn your anterior cruciate ligament (ACL) and want to return to sports quickly. Please read on for our follow up posting for our current trends in anterior cruciate ligament (ACL) reconstruction management which first started on Mar 19 2009 (http://physiosolutions.blogspot.com/2009/03/current-trends-in-anterior-cruciate.html). This may revolutionize surgical treatment after serious sports injuries.

Ligament Augmentation and Reconstructive System (LARS) surgery is currently the quickest available technique to return to sports after tearing your ACL. The surgery involves using a ligament created from industrial-strength polyester fibres (PETP or polyethylene terephtalate) to replace the torn ACL. This procedure has cut the recovery time by a third. The ends of the ruptured ACL are sutured together and the synthetic ligament is passed through the middle of the ACL.

I first read about this technique way back in 2008, but wasn't convinced then. Aussie Rules football player (whom our Australian patients/ readers will be familiar with) Nick Malceski of the Sydney Swans underwent the procedure after tearing his ACL and was back playing in 12 weeks!

Typical recovery time to return to sport for an ACL tear is 9-12 months. Just ask soccer players like Alan Shearer, Michael Owen, Brazil's Ronaldo (who has torn both ACL's) and Singapore football players like Indra Sahdan and Mohamed Nor Rahman. They were sidelined 9-12 months after tearing their ACL's. Tiger Woods made his comeback after almost a year off after tearing his.

Currently, elite athletes who have undergone the LARS procedure include AFL star Port Adelaide midfielder David Rodan, Carlton's Brad Fisher, Brisbane Lion's Josh Drummond and NRL Cronulla winger Luke Covell who returned to Rugby League action just 11 weeks after rupturing his ACL.

Records show that there were 10 LARS knee reconstructions in Australia in 2006 and the number surged to 750 in 2009 (including ankle, shoulder and knee surgeries).

Before you go banging on your surgeon's doors for LARS, bear in mind that that are pros as well as cons. While this technique is popular in Europe and Canada, this procedure is not approved by USA medical authorities as there are fears that the synthetic implant may have adverse effects 5-10 years down the track. Plus no surgeon in Singapore can do the procedure yet.

Stay tuned as we discuss the pros and cons of the LARS procedure and the current published evidence so far in our next post.

* Picture of LARS graft from Dericks, G 1995, ‘Ligament Advanced Reinforcement System Anterior Cruciate Ligament Reconstruction.’ Operative Techniques in Sports Medicine, vol. 3(3), pp. 187-205.

Aiming To Be The Biggest

2011-01-02T19:28:00.003+08:00

We hope you had a great time meeting with your love ones and eating during Christmas and the New Year break.

Donna Simpson, a single mother of two pictured in the middle above hopes to be the fattest woman in the world had a huge festive feast over Christmas. Now weighing 292 kg, she's aiming to be 453.5 kg (or 1000 lbs).

Here's what she ate. Two 11 kg (25lbs) turkeys, two maple-glazed hams, 6.8 kg (15 lbs) worth of potatoes, 2.3 kg of herb stuffing, 3 litres of gravy, 3 litres of cranberry sauce and 9 kg (20 lbs) of vegetables. And that's only the main course. Her dessert was a combination of marshmellows, cream cheese, whipped cream and cookies. That's about 30 000 worth of calories.

Well, Donna's goal is to be the fattest woman in the world.

We at Physio and Sports Solutions don't want to be the biggest, we just want to be the best at treating the cause of your pain and not just your pain.

Happy New Year.

Barefoot Running ST 201210

2010-12-20T14:18:00.000+08:00

Many of our patient's and friend s have been asking us about running barefoot. Well you can take a look at the article published in today's Straits Times under "A Runner's Diary" in the sports section on page B10 or you can have a look at what our other blog has written before on February 3 this year.

Here's the link http://weloverunning.blogspot.com/2010/02/barefoot-running-versus-running-in.html

Run Mama Run!

2010-12-11T22:56:00.000+08:00

My running buddy is in Switzerland for the next 4 weeks. She is affectionately known as my favorite task master when it comes to running :) I was so happy to receive a text from her on Friday night checking to see if I had run, she had gone for a run in freezing weather, -10 degrees!

Yes Marlene! I did run :) Although no other mums joined me for the run, I had a great time. Running alone can be very therapeutic. It's me and my music and the cool sea breeze.

When I started my run, I felt fortunate to live near the sea. I love running by the beach. I notice the trees with the beautifully bright pink flowers that caught Dean's attention when we were there cheering on the marathoners last Sunday.

There was a group of elderlies doing tai chi. One lady stood out because she was holding onto her daughter for support as she was trying to do the moves. She lost her balance and burst into laughter which made me smile :) it reminded me to laugh at myself more often, and not take myself too seriously all the time.

I'm entertaining thoughts to do the Sundown next May. Not ran that race before. Ginny's signed up so maybe Marlene and I could join her ;) lets see!

Recovery After Your Marathon ST 041210

2010-12-04T19:58:00.000+08:00

You should sleeping by now and not reading this if you are racing tomorrow. For those of you still awake remember the recovery strategies you read from to day's Straits Times in the ST Sweet 16 Marathon Training Plan after your race.

Go to page C23 under the Sports section and you will see Sports Solutions quoted.

All the best to all our patient's taking part. Now those of you awake really need to go to bed. Now.

Obesity, Diabetes & Smoking

2010-12-01T18:28:00.000+08:00

Earlier this month in our National Health Survey done every six years, the Health Promotion Board reported that Singaporeans are getting fatter. Obesity rates have now reached 11 percent up from 6.9 percent in 2004.

More bad news, many more Singaporeans have diabetes, from 9 percent in 2004 to 11.3 percent now. Smoking rates have gone from 12.6 percent to 14.3 percent.

This rise is across all ages, genders and ethnic groups.

This is not surprising as our current environment isn't overly harsh, we are much more sedentary and our consumer culture over produces and over consumes. We have a huge excess of calories in sugars and fats.

So all those of you taking part in the Stan Chart marathon and Phuket 70.3 triathlon this weekend good on you and keep it up.

All the best to our patients taking part from Physio & Sports Solutions.

Your Pre-Race Rituals ST 291110

2010-11-29T14:38:00.000+08:00

Go take a look at today's Straits Times under the Sports section in page B11 and you will see Sports Solutions quoted.

Also have a look at http://weloverunning.blogspot.com/2009/11/last-week-before-your-marathon.html and
http://weloverunning.blogspot.com/2009/12/day-of-your-race.html.

All the best for all our patients who are running this weekend.

ST 151110 Tapering For Your Marathon

2010-11-15T22:48:00.001+08:00

Well, if you haven't taken a look at today's Straits Times, go take a look on page B21 under the Sports section and you'll see Sports Solutions quoted on what not to do for your taper.

Our other blog also has written on some of the suggestions, please have a look here http://weloverunning.blogspot.com/2009/11/3-weeks-to-go.html

Run Mama Run!

2010-11-12T22:08:00.001+08:00

That's the name of our new Running Club!

We started running together every Friday morning to train for the Nike City 10K race. Now that we've completed that race, we're continuing with our Friday runs. This in an effort to be rid of our mummy bellies :) During these runs we also get a chance to exchange notes on the wonders and rigors of bringing up our 10 month olds.

We'd like to invite mothers who want to start running or are already running and would like some company, to join us :) We meet every Friday at the Fort Road end of East Coast Park at 8am.
Call 63331211 if you're interested!

Marlene & Aized
Run Mama Run!

ST 011110 Drinking Too Much Water

2010-11-01T23:20:00.000+08:00

Sports Solutions was not mentioned in today's ST Sweet 16 Marathon Plan but Gino did write on the topic before http://weloverunning.blogspot.com/2009/06/hyponatremia-at-sundown-marathon.html.

It's in page B13 in today's Straits Times under the Sports section. Go take a look.

The Nike City 10K: We did it!

2010-10-28T21:26:00.003+08:00

We achieved our goal of completing our first race since pregnancy happened last year :)
It was the least prepared we had ever been for a race but we did it...in decent time in my opinion.

We were grateful that the haze cleared dramatically on the night before the race. The weather was good and the race was very well organized. I must say that it's one of the best organized races I've participated in.

My only gripe was that I took so long with my toilet break because the runners were running between the portable loos and the queues for the loos! This made it really difficult to get in and out the loo without colliding into someone. Come on guys! Be considerate in a race..everyone's out to do their best!

My foot hurt from the 2km mark but I ran on, thinking about getting home to my son. It was a great first race for Marlene and I. Here's to more races to come :)

The 3 mamas: Denise with 3 children and Marlene and I with our firsts

Kinesio Taped up for the Run

Knowing Your Pain Part II ST 251010

2010-10-25T09:07:00.001+08:00

This weeks Straits Times Sweet 16 marathon plan in today's paper under the Sports section (page B11) continues on understanding your common running injuries after Part I last week. Go take a look.

Come see us if you have problems with your training, we can definitely help you.

Article In TNP on 241010

2010-10-25T08:58:00.000+08:00

Sports Solutions was quoted in yesterday's Sunday edition of the New Paper (on pages 26 & 27) on how best to recover after cycling (or any other sports for that matter), specifically on DOMs (http://weloverunning.blogspot.com/2009/07/got-doms.html) and Sports Massage.

Both our Physio and Sports Solutions clinics are open on Sundays and Public Holidays, call to make your appointment.

Training Session #7: We've Come This Far

2010-10-19T21:40:00.004+08:00

Why are our runs getting more difficult as the weeks pass? I thought that the more we train the easier it gets?!
I reckon there are two reasons. One, we have been increasing our distance. Two, we train an average of once a week!

We try our best where training is concerned despite our hectic schedule of working part time and taking care of our babies full time. So Marlene and I always give each other a pat on the back for coming this far :)

The photo this week is of Mia after our run. Exhausted from our 7km run! We're grateful she's happy, most times, to accompany us for our runs :)

We've also collected our race packs last week. Ooooh! Which means the race is soon! We're out to enjoy ourselves as much as we can.

I'm a little concerned about my foot. It's been hurting since our runs hit more than 6km. Gino's going to have to work his magic with the Kinesio Tape. It worked during my last run to dull the pain.

Hey! So all in all we're as ready as we can possibly get!

My Supporters :)

Understanding Your Pain ST 181010

2010-10-18T15:38:00.002+08:00

Go take a look at today's Straits Times (181010) and you'll see Sports Solutions quoted. Under the Sports section on page B11 on decoding or understanding your pain.

This is what both our clinics Physio and Sports Solutions do best, treating the cause of your pain rather than treating just your pain.

Come let us treat you if you have any injuries.

Training Session #6: Going The Distance

2010-10-09T21:34:00.000+08:00

Finally! We did a run together again! We were proud of ourselves because we managed to run almost 8 km today :) We knew that we wanted to do a longer run this time since the race is approaching. And we did!

It was not easy though. Had to stop at times but it was not for very long. Just to catch our breath. No matter how hard it feels, I always feel happy when we get to do a run together.

We share a lot of what's happening in our lives and Marlene shared her Aha! moment with me :) I'm always grateful that I have a great friend who had a baby at the same time because we keep each other sane.

We're planning the race day in our heads. Not the race itself. But the preparation of leaving our babies with our hubbies ;) Times have changed! It's our first race as mamas!

This race is a start. Marlene is already planning to return to marathons next year. As for me, maybe a half :)

Training Session #5: 6 a.m. Run

2010-10-03T15:40:00.015+08:00

3 weeks to the Nike City 10K Run.

Marlene and I had to run separately this week because I had to take Dean for a blood test on Friday morning. Since Dean was up at 545 a.m. and Gino could not get back to sleep, I got to do my run at 6 a.m. :)

It was a nice change. Ran along East Coast Park as always, it was beautiful at that time of day. The air was cool and there was only two other people walking along the path. The lights from the ships illuminated the water. It was like a whole other city out there. Some of the ships looked like skyscrapers!

The last time I felt that I could run forever was when I used to run by the river in Adelaide. The low humidity and cool weather allowed me to run for longer before I got tired. I felt that way during this run. I had to force myself to turn back after a while.

Must do more of this.

Next week we plan to do a long run :) Will keep you updated!

Aized

*Photo courtesy of Getzschman's Photostream on Flickr

Return to Running After Pregnancy

2010-09-28T17:12:00.003+08:00

October's Runner's World has been a great read. This month, it has a whole write up on Fit Mamas. It's about training during pregnancy and after delivery.

It features world class marathon runners, Paula Radcliffe and Kara Goucher. Although they are at a whole different level, it inspires me to get my ass up and running after giving birth to Dean.

Wouldn't it be great if all mums had a support network so they could get out there to run :)

Two tips mums gave in this October issue that I thought useful;

1. Mums could take turns caring for one another's babies, while the other runs.
2. If your home was large anough then you could put a treadmill in your living room so you can run without waiting for your hubby's return.

Running to me is more than just exercise, it gives me more energy, it keeps me sane,it gives me a break from caring for my son and it gives me time and space to think :)

As Dean grows and reaches different milestones, Gino and I realize he's a very active individual, so I want to be fit to be able to keep up with him :)

Aized

*Photo courtesy of Tristan Savatier from Flickr

Training Session #4: Running Solo

2010-09-26T20:21:00.002+08:00

My running buddy, Marlene, was sick this week :( so I went at it alone this time. It was a good run nonetheless. Always see our president on his walk when I go for my runs along the East Coast.

It was a good, short run. 30 minutes. No foot pain, practiced the pain free running techniques well. Remembered to keep my stride length small especially every time I felt tired.

Note to self: need to put in more fast paced music into Gino's MP3 player. He runs to such slow music! For me I need fast, pumping music to make me run faster.

Hoping that Marlene feels better soon. I missed her!

Aized

ST 200910 Tuning In

2010-09-20T22:28:00.007+08:00

Go take a look at today's Straits Times (200910) under the Sports section on page B13, you will not see Sports Solutions quoted but we have written on this topic before last year on July 28.

Here's the link if you want to take a look
http://weloverunning.blogspot.com/2009/07/tuning-in.html

Training session #3

2010-09-18T20:50:00.002+08:00

We're proud of ourselves that we've met up once a week to run together for the past 3 weeks! Today we ran for an hour at least. The longest duration so far. This time we brought only Mia along with us. Dean had to stay home with Gino. This so that we don't get a repeat of our training session last week :)

I was glad that I had put in 2 runs this week prior to this so that I could keep up with Marlene. She's a strong runner. It was enjoyable because it gave us the time to catch up on what's happened during the week while we ran. Mia was happy to be cruising along, pointing at things that interest her and waving her royal wave at us.

I'm grateful for a running buddy who's also a good friend because it makes running so much more enjoyable :) Marlene has really gotten good with running behind a stroller. She'd going to whiz past runners during the race when she's running without it.

We got in such a good run this week that we forgot to take a photo during the run. So here's a photo of Mia and I at the end of it. This is the spot where we wait for a cab to take Marlene and Mia home. Till next week.

On the Beach In the Rain

2010-09-16T20:12:00.002+08:00

Today, I took my run outdoors despite the drizzle, for a change of scene ( actually some guy was on the only treadmill in the resort). It was liberating to run without those big red numbers depicting my time and distance, in front of me. I had the beach all to myself.

Rain in my face, music in my ears, it was good to be outdoors! Krabi has beautiful islands within close proximity. The outlines of which remind me of Ha Long bay in Hanoi. Dean and I spotted a rainbow this morning at breakfast after it had rained all night. This place is beautiful.

Swimming in the sea could be hazardous though judging from the number of jellyfish washed up on the beach.

One technique of pain-free running that I could practice well today was "showing the person behind you your heels" because of the sand. It made it easier to slide my feet to bend my knees behind me as I ran. Running on sand is more difficult so keeping my steps small was crucial.

Gino snapped a photo of me after my run. Thanks Gino for taking care of Dean while I ran :)

Running Indoors In Krabi

2010-09-15T13:20:00.000+08:00

We're in Krabi and I got my first run done :) I get a lot of support from Gino to train so I consider myself a lucky mum. As I run, a million thoughts race through my brain. The first one being, "Whoa! This is hard!". I glance at myself sideways in the mirror to check my form, second thought, "Man it's tough running when you're 7kg heavier! That's about my son's current weight!"

Knowing pain-free running techniques help because as I got more tired, my stride length increased and this in turn increased my effort. So Gino's cues for pain free running kicked in, "small steps, show them your heels, elbows back" kept me from dying.

Completing a 30 minute run on the treadmill which used to be easy is a big job for me now. My comfortable running speed has dropped by more than1km/hr. I begin to count the days to the Nike City 10K. Do I have enough time to train for this? I'm constantly telling myself "C'mon Aized, c'mon Aized".

It's an experience returning to running after having a baby. It's not easy during the run but heck it feels great after! 30 minutes apart from Dean made me love him that bit more too :)

If you want to learn pain-free running techniques, join Gino for a run on Thursdays 630pm from his clinic at 108 Amoy Street.

I've done it again!

2010-09-14T00:47:00.001+08:00

The Army Half Marathon that is!

A race that I almost didn't start. The training which I hardly got into. With knees that caused me to doubt if I should even do it. All the odds were against me going to the start line. With the hubs and helper away, who was going to sort out the kids? What if I couldn't play tennis for a long time to come because of my knees? V and I already had discussed the week before, and somehow instead of egging each other on, we were almost on the brink of giving up, even before we even started! I'm so glad we got there in the end... never mind that I went with the intention of walking as soon as my knees started to complain... never mind that I was prepared to clock a worse time than last year given the lack of training especially in the last 2 weeks without any help at home...never mind the I didn't get much sleep the night before. (D woke at 3am, and I couldn't get back to sleep)

BUT I DID IT! In 2:37.30. 9 minutes faster than last year. At a faster pace as well. runpix.com says I ran the first 11km at 7.6kph, and the next 10 km at 8.6kph! Wow! I surprised myself! I felt good throughout the run. Knees started to ache at about 9km, but I knew that was not going to stop me. I wanted to get to the 15-16km mark, and then decide what to do after that. When I got there, I felt better than ever, and just kept going! It helped that the route this year was much more enjoyable, taking us past Marina Bay sands, and again along the F1 track. The end was also much less demoralising, as there were no u-turns after the Nicoll Highway as they did last year, and no bottle-necks where the 21 and 10 km runners met.

Post-run, I had some knee swelling, and pain in my feet, but today, the day after, I have no post-race effects to speak of, other than mild muscle soreness! The knees feel great!

After the race yesterday, the adrenaline high took me through the whole day, even managing to take the 3 kids to watch Sesame Street live on stage in the afternoon.

I finally hit the sack at 930pm with the kids, feeling thankful that the Lord took me through the race, and the day, full of energy, preserving my body, and teaching me that in any race we will never see the finish line if we give up even before the race has begun...

Denise

How To Get Faster ST 130910

2010-09-13T08:38:00.001+08:00

Those who you who ran the Singapore Bay Run yesterday must be feeling a little tired today.

If the year end marathon is your next target race, have a well deserved rest day today, you've earned it.

Go have a read on how to get faster in today's (130910) Straits Times under Sports on page B11 and you will see Sports Solutions quoted. Go take a look.

To help you run better and faster we have a popular weekly running club at Sports Solutions. Give us a ring to let us know if you are coming.

Training session #2

2010-09-09T11:00:00.000+08:00

Today's training session was not as big a success as our first. Dean decided that he did not want to stay in his stroller and screamed the whole time. So I got to run maybe 5 minutes and Marlene went ahead for 15 minutes before turning back.

So from the photo you can see that we were reduced to working out at the exercise corner. Oh well, that's how it is with children, it doesn't always go as planned. But, we got to spend time together along East Coast. The weather was great so we were happy :)

A Run Before the Rain

2010-09-08T20:43:00.015+08:00

I'm so happy I got a run in this morning before the downpour. Ran 30 minutes along East Coast Park. It was all I could squeeze in before Gino leaves for work.

It was better than expected! After being awake with Dean at night I thought that it would be a crappy run but hey! I felt better than the last one :) (http://physiosolutions.blogspot.com/2010/09/training-for-nike-city-10k.html).

My new running shoes (Adizero Ace) feel great. Borrowed Gino's new MP3 player (Sony NWZ W252), great too. Love the fact that it's wireless and easy to control while running (http://weloverunning.blogspot.com/2010/07/my-new-sony-walkman.html). Only one thing missing. My running sunglasses. It got lost during our move.

Tomorrow, the first time mamas will be running again. Hope to get some photos to post :)

Training for the Nike City 10K

2010-09-03T12:32:00.002+08:00

Training has begun for our Nike City 10K race! It's our first race since we delivered our bubs in January this year. We took Mia and Dean in their strollers and ran along the beach at East Coast Park.

For me, the first km was terrible! Felt like dying! But after I warmed up it felt really good to be running again :) It's been 7 months since my last run so I'm feeling the soreness now. It'll be worse tomorrow..but hey it's a start!

Follow us in our journey as first time mums training again. In Marlene's word's "Let's get back to skinny!"

Good Warm Up Practice ST 300810

2010-08-30T21:29:00.001+08:00

Are you training for a race at the moment? Learn not to be too stressed about your warm up from our Sports Physiotherapist Gino Ng, in today's Straits Times Sports Section page B13.

He's actually written about it before in our other blog (http://weloverunning.blogspot.com/2009/07/no-need-for-long-warm-up-in-heat.html) and also have a read of all the links in this post on stretching (http://physiosolutions.blogspot.com/2010/02/more-on-stretching.html).

Article in Lifestyle ST 290810

2010-08-29T14:00:00.000+08:00

Have a look at the article in the Life section of the Straits Times under Pulse page 10 and you'll see Sports Solutions quoted in the article "Wrist Management". This is similar to the Phiten products that many people still wear.

Remember that we at Physio and Sports Solutions are committed to treating you using the latest evidenced based treatment techniques. We treat the cause of your pain and not just your pain so you get better quicker and your pain will stay away longer.

Today's Straits Times ST 230810

2010-08-23T09:55:00.000+08:00

Want to know how to pick an appropriate running shoe for your marathon, go have a look at the Straits Times today ((230810) and you'll see Sports Solutions quoted.

It's under the Sports Section page B15.

The Most Amazing Lamp

2010-08-18T19:59:00.000+08:00

If only we can have this in our clinic, viewing your x-rays and MRI will be a breeze.

*This lamp is created by Stockholm based designer Sture Pallarp.

We Are Built To Run - Straits Times 160810

2010-08-16T21:50:00.004+08:00

Today is the first of the marathon tips that will be featured for the next 16 weeks in the Straits Times Sweet 16 Marathon plan on page B15 under the Sport section in the Straits Times.

As the article by Lieberman and Bramble (2007) suggests, we humans can adapt to hot weather, have spring like ligaments and tendons in our legs and feet, an exceptional cooling system and very good balance. Our caveman ancestors needed all that as they had to hunt and look for food.

Sports Solutions supplied the article and was quoted as well in the papers, go take a look. So with correct training and preparation, most runners can complete the marathon. So if you are still thinking about attempting the full distance, go for it.

Please also have a look at this (http://weloverunning.blogspot.com/2009/10/human-body-is-built-for-distance.html).

Email us if you want the article.

Reference

Lieberman DE and Bramble DM (2007). The Evolution Of Marathon Running Capabilities In Humans. Sports Med. 37(4-5) : 288-290.

Straits Times Today 090810

2010-08-09T15:42:00.002+08:00

Happy National Day to all our readers. If you haven't read the papers, go take a look at Sport page B15.

Sports Solutions will be on the the panel of experts helping out in a 16 week countdown to the year end Standard Chartered Marathon.

Stay tuned if you are attempting your first marathon or are looking to improve your time.

Cycling Illustration Exhibit

2010-07-29T16:38:00.003+08:00

It seems that in London cycling is quickly part of everyday life especially since the Transport For London will launch its Cycle Superhighways and Cycle Hire Schemes this summer.

In conjuction with these programmes, the London Transport Museum is hosting an illustration competition and exhibition on cycling until 22 August 2010.

Have a look then, at the pictures at the London Transport Museum (where it also hosts some of the world's most important collections of graphic art). The pictures shown above are to drawn to show links between cycling in London, environmental issues, health and fun.

When can we in Singapore have the Cycle Superhighways?

* Pictures from http://www.guardian.co.uk/environment/gallery/2010/jul/08/london-transport-museum-cycling-illustration-competition#/?picture=364655012&index=10

The Men Who Stare At Screens

2010-07-25T20:28:00.002+08:00

If you are male, exercise moderately and spend a fair amount of your time sitting and please take note of the following. The name given to you by exercise physiologists would be "active couch potatoes".

Researchers reported that men who spent more than 23 hours a week watching TV (or their computers) and sitting in their cars (either driving or as passengers) had a 64% greater chance of dying from heart disease than those who sat for less than 11 hours.

This is unexpected as the men who sat long hours and developed heart disease also exercised regularly too. Their exercise did not counteract the ill effects of sitting too long which researchers believe that this leads to your antigravity (postural) muscles not contracting (or working hard enough).

Since your muscles are unused for hours at a time, they change subtly and as a result your risk for heart disease, diabetes & other diseases rise.

What's more, regular workout sessions do not appear to fully undo the effects of prolonged sitting as there seem to be different pathways involved in the beneficial effects of exercising and the deleterious effects of sitting.

So what would help beyond 30 minutes of jogging or structured exercise is really simple. Stand up, walk around your office, get up from your sofa and mop the floor at the same time while you're watching TV or during the commercial break.

Reference

Waren TY, Barry V et al (2010). Sedentary Behaviours in Increased Risk of Cardiovascular Disease Mortality in Men. J Med Sci Sports Ex 42(5) : 879-85.

How Kinesio Taping Helps With Swelling/ Bruising

2010-07-06T21:25:00.000+08:00

Have a look at the following photo I took of my patient.

This photo was taken from a patient who came in to a clinic a few days
after his double bundle ACL reconstruction and his knee
was really swollen after the operation.

After treating him and mobilizing is patello femoral and tibio femoral joints and telling him what to do and not to do etc, I decided to put some kinesio tape on his severely bruised knee. He came in to the clinic 3 days later and asked what tape he had on. He was pretty impressed with the tape.

You can see the results for yourself.

We're 3!

2010-06-21T22:25:00.005+08:00

We've just celebrated our 3rd anniversary. Our wonderful bosses treated all the staff to probably the best hi-tea in town at Goodwood Park Hotel last friday. Thank you Aized and Gino, and a big congratulations from all of us!

Here are the photos!

Zuzette with Mia

Prince charming

Moo with Dean

What would we do without these beauties?

Introduction To Kinesio Taping Course

2010-06-02T18:55:00.000+08:00

You've heard and read all about it in the newspapers and magazines. You've also probably seen someone else using it and benefiting from it. Now you can try it out for yourself at the 'Introduction To Kinesio Taping' course held on 120610 at Sports Solutions. What's more, (unlike Kinesio Taping 1 and 2), there are no pre requisites (basic anatomy for KT 1 & 2) to to this course. Anyone interested can sign up.

The course is taught by Gino Ng - one of only 2 certified Kinesio Taping Instructors in South East Asia, and former Team Singapore Physiotherapist at the 2004 Athens & 2008 Beijing Olympics from 1000-1200 hrs . The cost for this course is $150.

The guest speaker at the event - Ronald Susilo who is a former winner of the Singapore Sportsman of the Year, 2 time Olympian, former world number 6 ranked badminton player in the world and winner of the 2004 Yonex Japan Badminton Open Grand Prix. Come and find out how Kinesio Taping has helped Ronald.

As there are limited spaces, please call to register now at 63331211.

For The 10th Time

2010-05-23T20:22:00.001+08:00

10 wins out of 10 attempts. How many of you have taken part in the same event 10 times, and better still won all 10 times you took part. Well, that's what Gino did at the National Vertical Marathon today at the OUB building which at 282 m, is the highest building in Singapore.

He first took part in the National Vertical Marathon in 1998, won 4 straight in a row at the OUB building (from 1998-2001). There was no event in 2002 (after 9/11, all the buildings were spooked and said no).

He was overseas in 2003 studying for his Masters (and recuperating after having 3 operations on his right knee in August 2002, November 2002 and June 2003). (So, if you wanna make a comeback after your sports injury or operation, who better to ask than him, he's done it before and still doing it. He can definitely help you with your rehab program).

He won again in 2004 (Suntec Towers) and 2005 (Temasek Towers).

In 2006, he was traveling for work (with the national badminton team) and couldn't take part.

From 2007 to 2009 he emerged victorious when the event was held at the Republic Plaza.

And finally win number 10 today back at the building where he started, OUB building.

So is he taking part again next year? Well, we'll ask him this question again next year. We'll let him enjoy his 10th win for now.

Images Of Pain

2010-05-12T22:18:00.000+08:00

As clinicians we've often come come across patients who paint, draw, write songs or even dance in relation to their pain experience.

It has been known that pain can be a powerful inspiration for creativity. In order to forget their pain, pain sufferers paint about other things or make art or music as a coping mechanism. They can then be distracted from their pain. The act of painting about their pain may give the artist a better understanding of pain and most of all allow them to be more in control of the pain.

Here are some images of pain that I came across that shows the brain and mind's artistic creativity and attempts to describe how pain works.

Here Australian indigenous artists painted on issues of substance abuse in their community.

The picture above shows a man's struggle's after being run down by a car and his ensuing nightmares that followed as he battles to win an insurance claim.

This picture above was shown to us by David Butler when were were his students in our postgraduate studies in Adelaide. Here's what the patient "Irene" (not her real name) said " I had a migraine yesterday and had to have 2 injections, 1 of Dihydrogot & 1 of Phenergon which made me feel rather unable to sleep although I was very tired. I feel it was the Phenergon that made me feel this way as I had not had the drug before. This drug also made me extremely thirsty."

The last picture illustrates the artist's isolation, loneliness & anger. At age 14, he suffered from Non Hodgkins Lymphoma & was isolated from his friends, school activities and the rest of the world for several months. He began painting about his isolation and loneliness and his paintings reflected this in empty landscapes and buildings which was all devoid of life. His parents didn't tell him his diagnosis and he didn't find out until he went for a medical exam for a job interview in his late 20's and the doctor told him. He continued to paint and became increasingly isolated & angry with his family. It was only at his exhibition that his family came and for the first time read & understood his story next to his paintings and they came together and spoke about his illness for the first time.

* Pictures from NOI 2010 Neurodynamics & the Neuromatrix Conference in Nottingham, UK.

May Day

2010-04-30T13:12:00.002+08:00

We're open for Physiotherapy, Sports Massage and Rehab tomorrow during the May Day public holiday. Please call us to make an appointment.

More On Pinched Nerves

2010-04-20T00:45:00.002+08:00

Here's a follow up to what Aized posted on Pinched Nerves on Dec 29 2010 (http://physiosolutions.blogspot.com/2009/12/pinched-nerves.html) as I have seen quite a few patients with pinched nerves or at least that's what they were told they had last week and today. "Pinch" is a rather mean word I reckon. Research (Coppieters & Hodges 2008) showed that people move better when they think they are being tested for a muscle problem rather than a nerve.

When you add the word "pinch" to "nerve" it's gotta be worse.Most of them have seen doctors and other physios, osteopaths, chiropractors etc and been prescribed pills and/ or wrong exercises. Try and put "pinched nerve" into Google and there will be heaps of entries. Most of the entries also do not tell the full story.

How do we treat our patients with pinched nerves? Not with pills or machines. Pills are usually not needed. We explain pain to them -well simply, know pain or no gain. Conceptual change is the most important here as the patient has been given a diagnosis (and patients always want to be diagnosed), so we explain that not all pain is harmful. Often the patient finds it rather hard to accept, especially those who have been 'shopping around' for a cure for their different diagnoses. The diagnosis itself usually needs more management than what is happening to the nerve.

And of course we get them moving- correctly of course. If not the patients may become worse and have chronic pain. Now that will be another post.

Reference

Coppieters MW & Hodges PW (2008). Beliefs about the Pathological Basis of Pain Alters Pain Perception in Diagnostic Clinic Tests. ISAP Conference, Glasgow.

Sports Solutions In The Straits Times Today - Kinesio Taping

2010-03-27T21:11:00.002+08:00

Go have a look in the Sports section of the Straits Times (27/3/10) page D9 and you'll read about Kinesio Taping. Athletes involved in sports made Kinesio Taping famous. However, 85% of usage of Kinesio taping are not sports related. It can also be used in neurological conditions like Parkinson's disease, swelling, bruising and pediatric conditions like torticollis and cerebral palsy.

The paper listed in the left column that Gino is a certified practitioner but he is in fact one of 2 Certified Kinesio Taping Instructors in South East Asia.

Please bear in mind that we at Physio and Sports Solutions do not use Kinesio Tape all the time. We use it as part of our treatment when necessary. We still treat what is causing you your pain and not just the pain.

We do teach Kinesio Taping courses, please contact us if you are keen.

KT1 and KT2 At Sports Solutions

2010-03-14T22:40:00.001+08:00

Kinesio taping Level 1 and 2 was conducted at Sports Solutions during the past 2 days.

Stayed tuned for more details on the next course (current one was fully subscribed).

Hamstring Strength & ACL Injury Risk In Women

2010-03-07T19:09:00.001+08:00

More evidence on why women get it. Here's what researchers in the study below found in young women with regards to the relative strength of their quadriceps and hamstrings. The women who had significantly lower hamstring strength compared to their quadriceps strength were the ones who sustained the anterior cruciate ligament (ACL) tears.

The researchers matched the injury free athletes and the injured athletes as closely as possible in terms of height, weight, dominant limb side and sport to eliminate other factors and then compared their quadriceps and hamstring strength. In addition, a similar group of uninjured male athletes who acted as controls were matched to the injured female athletes as secondary control as well.

The results specifically show that the female athletes who tore their ACL's had weaker hamstring strength as compared to their male counterparts although quadriceps strength was not weaker. In direct contrasts, female athletes who did not tear their ACL's had decreased quadriceps strength and similar hamstring strength compared to matched male athletes.

The researchers concluded that excessive quadriceps strength in relation to hamstring strength is a significant risk factor for ACL injury in female athletes.

As we've said before research is now pointing towards gender and sport specific training and rehabilitation programs to prevent ACL injuries. Please contact us if you have any queries, we can help prevent ACL injuries. If you enjoyed this please also see http://physiosolutions.blogspot.com/2009/05/why-men-dont-get-it_28.html.

Reference

Meyer GD, Ford KR et al (2009). The Relationship of Hamstrings and Quadriceps Strength to Anterior Cruciate Ligament Injury in Female Athletes. Clinical J of Sports Medicine. 19(1) : 3-8

*Picture by Lai Jun Wei/ Red Sports

Dean Just after 2 Months

2010-03-03T20:08:00.000+08:00

Here's a nice picture of Dean smiling a day after his check up and immunization jab done yesterday.

Certified Kinesio Taping Instructor - CKTI

2010-02-23T21:43:00.002+08:00

Remember we previously wrote about our Kinesio Taping sharing session, please see below.

Well, we now officially have a certified Kinesio Taping Instructor in our team. Gino recently attended and passed the exams required for the Kinesio Taping Instructor course (last Saturday to yesterday). Yes, that means he had the opportunity of learning from the man himself, Dr. Kenso Kase (please see picture on right), who founded the Kinesio tapes and Kinesio taping techniques.

Please visit our clinics (both Physio & Sports Solutions) as some of our staff have been using the Kinesio tapes since 1999 as part of our treatment process. And rest assured, we don't charge extra for using the Kinesio tapes or any other tapes for that matter (unlike some other places).

It also means that we can now run Kinesio Taping courses. Stay tuned for more details.

(http://physiosolutions.blogspot.com/2009/12/kinesio-taping-session.html).

More On Stretching

2010-02-07T22:26:00.000+08:00

Here's more news on stretching. In their study, this group of researchers had 2 groups of subjects to compare 6 weeks of active versus static stretching their hamstrings to see which was more effective in getting more range in the hamstrings and whether they could maintain it.

The subjects were randomly divided into 2 groups and the range of motion were measured.

Here are the results. The researchers found that the group who stretched actively gained 8.7 degree in their hamstrings flexibility as compared to 5.3 degree in the group who did static stretches. Here's what's more amazing. The researchers reviewed both groups 1 month after the 6 week stretching period and the group which stretched actively had maintained 6.3 degree while the static group had only 0.1 degree. The active stretching was also more time efficient as compared to the static group as it took less time.

If you wished to know more on stretching, please also see http://physiosolutions.blogspot.com/2009/12/just-one-stretch-can-slow-you-down.html and
(http://physiosolutions.blogspot.com/2009/11/how-necessary-is-stretching.html) and how stretching affects performance and whether it can prevent exercise related injury on 23 February 09 in our other blog (http://weloverunning.blogspot.com/2009/02/does-stretching-improve-performance-or.html ).

Reference

Meroni R, Cerri CG et al. (2010). Comparison of Active Stretching Technique and Static Stretching Technique on Hamstring Flexibility. Clinical J of Sp Med. Jan 20(1) : 8-14.

*Picture from Flickr.

Dean Reading His Book

2010-01-25T09:55:00.002+08:00

Besides kicking his legs around and showing his athletic abilities, Dean shows his intellectual side as a keen reader as well.

How To Fight Fat The Fun Way

2010-01-24T12:34:00.014+08:00

Sports Solutions is quoted in today's (240110) Sunday Times newspaper under the Lifestyle Pulse section on page 10. Go take a look. We've just been told that we cannot use their headlines (Singapore Press Holdings) or photos, if we do we have to pay them a yearly fee per article (so I've taken out the photos and changed the title of the article) so you'll have to look in the paper.

We've even be slapped with an "investigation fee" if we refused to pay the yearly fee for each article.

Mia, Marlene's Little Princess

2010-01-23T20:25:00.004+08:00

As promised, here's a picture of Mia.

2 Bundles of Joy in the New Year!

2010-01-10T17:21:00.002+08:00

Happy New Year! 2010 has been a great start for the Physio and Sports Solutions Team! Dean was born to Aized and Gino on New Year's Day and Mia was born to Marlene and Keith on 5 January. We are so happy to welcome the two brand new additions :) Here's a photo of Dean with his parents. Will put up a photo of Mia when we get one ;)

Pinched Nerves!

2009-12-29T17:20:00.001+08:00

Isn't that a scary notion?! Many of our patients are told that they have pinched nerves. Just thinking about a pinched nerve gives me pain. Let's clear the air.

The truth of "pinched nerves" (Summarized from Neuro Orthopaedic Institute's Nov 09 newsletter)

1. When you look up at the stars, you pinch the nerves in your neck a bit. We do it all the time. They are designed to be pinched, rubbed, wriggled and squeezed. Most of the time, nerves love a good workout.

2. In autopsies, dead people have been shown to have scuffed, frayed, squeezed, pinched nerves yet in life they may never have complained of pain.

3.It's really hard to pinch or damage a nerve unless you take to the nerve with a pair of pliers, or there are some really significant arthritic changes in the spine or you are the victim of some nasty torture.

4. Even when a nerve is injured (and this takes quite a bit to do), it still may not hurt when physically handled or it may wait till you have the flu or are very stressed before it fires.

5. Most of the time when a person thinks that they have a "pinched nerve", it is usually a sensitive nerve.

How do you treat a sensitive nerve? Talk to one of our physiotherapists at Physio Solutions or Sports Solutions, forget the pills and move!

Photo courtesy of SaraBoli @ Flickr.com

PS & SS Dinner

2009-12-26T22:46:00.001+08:00

Staff from both Physio Solutions & Sports Solutions came together for dinner tonight at the Pondok Jawa Timur at The Atrium @ Orchard.

Thank you to all those who came. Thank you for the great conversations and a great 2009. For those who couldn't make it, hope you can join us next time.

Just One Stretch Can Slow You Down

2009-12-20T19:44:00.002+08:00

Here's an interesting follow up post to the one we did on 25 November this year on how necessary stretching was (http://physiosolutions.blogspot.com/2009/11/how-necessary-is-stretching.html) and how stretching affects performance and whether it can prevent exercise related injury on 23 February 09 in our other blog (http://weloverunning.blogspot.com/2009/02/does-stretching-improve-performance-or.html ).

It's well established from previous published research that an acute bout of stretching can affect your maximum strength levels. Well, here is what I read from a study which examined how stretching affected strength levels.

The subjects in the study performed a one repetition test of maximum knee bending (or hamstring) strength after performing various numbers (ranging from 0-6) of hamstring stretches for 30 seconds. Here's what they found. It took only 1 stretch (of 30 seconds) to reduce their maximum strength! And what's more, additional bouts of stretching further affected strength levels. So, if you're trying to run fast or participate in an event which requires you to exert huge efforts don't stretch before that.

Reference

Winchester JB et al (2009). A Single 30 Second Stretch Is Sufficient To Inhabit Maximal Voluntary Contraction. Research Quarterly for Exercise and Sport. June 80(2) : 257-261

Pain In Your Neck

2009-12-13T13:09:00.005+08:00

Have a look at today's Sunday Times (131209) Lifestyle page 10 and 11. Sports Solutions was quoted in the article although their physiotherapy options (heat, traction etc) are not what we at Physio and Sports Solutions do.

We find what is causing your pain/ discomfort and treat it. We practice evidenced-based physiotherapy and this include joint mobilizations, manipulations, nerve stretches and specific deep neck flexors (as researched by Gwen Jull) strengthening (and not just any strengthening).

Please come see us if you have neck pain, we can definitely help you.

Kinesio Taping Session

2009-12-10T23:43:00.000+08:00

Staff from Physio and Sports Solutions came together this morning for a Kinesio taping tutorial by Fizah at SportsSolutions. Fizah had recently gone to Adelaide, South Australia for the course and she kindly shared what she had learnt. Our staff will regularly have tutorial sessions so we can share knowledge with each other which in turn will benefit our patients as we become more skilled.

Kinesio tape became well known after last year's 2008 Beijing Olympics after the tape (which was donated by the Japanese manufacturers to many countries) was used by many athletes at the Olympics. See pictures of athletes with the Kinesio tapes below.

Some of our staff first began using Kinesio tape way back in 1999. In those days, the books were in Japanese and we had to ask for help (from people who could read Japanese) with some of the techniques described. Good thing Fizah could teach us in English.

*Pictures of athletes with Kinesio tape by Getty Images.

Jamaican Sprinters Treat

2009-12-08T23:36:00.002+08:00

Recognize the people in the pictures? Well, Gino had the opportunity to meet up with Asafa Powell (2008 Olympic 4x100 winner & former world 100m record holder) , Veronica Campbell-Brown (2004 & 2008 Olympic 200m winner) and Dexter Lee (World Youth 100m Champion) at Cafe Jamaica today.

The sprinters' visit is part of a cultural exchange programme leading to next year's Youth Olympic Games.

Lose Weight By Stepping

2009-12-06T20:34:00.011+08:00

Sports Solutions was quoted in today's Sunday Times Lifestyle section page 11. Go take a look.

Gino didn't tell the journalist about his previous stair climbing experiences. If only she knew, he still is the reigning Singapore stair climbing champion having won the Singapore National Vertical Marathon a staggering 9 times.

We've just been told that we cannot use their headlines (Singapore Press Holdings) or photos, if we do we have to pay them a yearly fee per article (so I've taken out the photos and changed the title of the article) so you'll have to look in the paper.

We've even be slapped with an "investigation fee" if we refused to pay the yearly fee for each article.

Marlene's & Aized's Baby Shower

2009-12-03T19:26:00.001+08:00

The Physio and Sports Solutions gang organised a baby shower for the 2 pregnant ones in our clinics. As you can see in the photos Moo took a lot of effort decorating her home, preparing the games and food for this shower! Ewin baked an apple pie, Fe brought the drinks and chicken, Denise brought a whole bag of baby stuff and Berlinda gave us a show and tell ;)

It was a great party :) thank you to Moo for taking the day off to prepare for this. We heard that Taha, her hubby helped make the invitation cards. Awww.. you guys are the sweetest!

Marlene is due on 29 Dec 09 and Aized on 15 Jan 10. We're getting heavier and more swollen! Thanks to all of you who made this evening a memorable one.

This game was tough! It gave us a really good idea how difficult it is to suck on a bottle!

Guess the flavor of the poo. Looks disgusting but it tasted good! Melted choc ;)

We had tortillas : p

That's how big Moo guessed our bellies were!

Of course we had to put Ewin and Fe up to the milk bottle game too ;)

Moo's inventive gift box to Marlene and Aized

(Emergency Box for Mum's to Be)

1. A flotation device (that's the rubber ducky)

2. A whistle to attract attention (that's for use in case we need our husbands)

3. An alarm clock (for those late night feeds)

4. Breast pads (you know..)

5. Eye mask (for sleep when the sun's out)

6. Surgical mask (for the extra smelly poos)

7. Party popper (for celebrations)

8. A list of F&B establishments that offer food delivery in Singapore!

Moo even had Barney music playing!

Marlene and I thank you for all our lovely gifts. You gals made our day :)

Aized

How Necessary Is Stretching?

2009-11-25T22:58:00.002+08:00

I've discussed this controversial topic on stretching before in our other blog on Feb 23 this year on whether stretching improves performance or can stretching prevent exercise related injury (http://weloverunning.blogspot.com/2009/02/does-stretching-improve-performance-or.html).

This topic was what today's New York Times discussed as well, on whether stretching was necessary. The link of the article was sent by one of my patients (thanks PJ), while I went to look up the article.

Researchers from the study had long distance track and field athletes do the classic sit and reach test (in picture above) to see how flexible their hamstrings were. Most Singaporeans will be familiar with this having done the test while in school.

Here is the most shocking news in the study. When the researchers compared the runners sit and reach measurements to their running economy, the most inflexible runners (both male and female) were the most economical (i.e. running more efficiently). What's more, the most inflexible had the fastest 10km race times. The reason? Researchers concluded that tighter (or more inflexible) muscles allow "greater elastic energy storage and use" while running. Being inflexible seems to make running easier.

Well, as I discussed in the other blog, all this seems to point towards less stretching. So even if you get nagged at to stretch, bear in mind that there is not much scientific evidence for that. Especially static stretches before you exercise (please see other blog - link above).

*Picture from Max Oppenheim/Getty Images

Here is the link to the New York Times article. http://well.blogs.nytimes.com/2009/11/25/phys-ed-how-necessary-is-stretching/

Reference
Trehearn TL and Buresh RJ (2009). Sit-and-reach Flexibility and Running Economy of Men and Women Collegiate Distance Runners. J Strength Cond Res 23(1): 158-162.

Aqua Based Rehabilitation After Knee Surgery

2009-11-18T22:24:00.000+08:00

We've written about our Aqua Based Rehabilitation before in our other blog (http://weloverunning.blogspot.com/2009/04/aqua-based-rehabilitation-deep-water.html) , it's been reported in the Straits Times and on other websites as well.

Have a look at some of our pictures of our recent Aqua Based Rehabilitation (Deep Water Running) session taken yesterday. Check out one of our post-ACL reconstruction patients who can't swim but is able to run in water (with the flotation device of course). We have pregnant patients joining us for the classes as well.

We have classes twice weekly, please contact us if you are struggling with your rehab, or want to exercise pre and post pregnancy.

Coming Back After Knee Surgery

2009-11-15T14:02:00.002+08:00

We have many patients who undergo knee surgery. You can see 2 of our patients tackling the agility ladder and mini hurdles in the first picture. We have a patient who is 1 week post ACL reconstruction on our stationary rehab bike while 2 others going through their rehab on the BOSU ball in the 2nd picture.

We have patients who are 2 days post ACL reconstrution to 6 months post op, while others even had stem cells, articular cartilage transplant operations.

All of them have the surgery so that they are able to return to the sport they love again after injury. After your operation, it's very important to participate in a rehab program that is targeted to your particular sport that you want to get back to. Hence it is important and even crucial to do sports specific rehab (or rehab specific to your sport), and not just general strengthening exercises before you return to your chosen sport safely. Sports specific rehabilitation is what we provide and are very good at at Sports Solutions (which no one else really does at other physiotherapy clinics).

At Physio & Sports Solutions, we can help you from before your op to after the operation to facilitate your return to sport...safely.

We have the facilities and more importantly the expertise to get you to where you want to be. There isn't anyone else whom you'd want as your partner in recovering and returning to sport after your knee surgery. Our own staff too have suffered injuries and have been patients themselves after having ACL reconstructions, articular cartliage operations etc and understand how you feel exactly.

Our staff will do their utmost to help you. Please come talk to us.

What You Need To Know About Ankle Sprains

2009-11-05T21:32:00.001+08:00

It seems like a minor injury that many of our patients or even you may have experienced. Most of the time, we don't have to do much about it and it gets better .... in due time. The problem is that it happens again, yes people who sprain their ankles tend to sprain them again and again. Hence it's important that you visit us so we can check your ankle for any instability or anything sinister.

This is what the renown chronic pain physiotherapist (and our former tutor and friend) David Butler from Neuroscience Orthopaedic Institute wrote recently. He has novel ways of explaining pain. Knowledge about what is going on with your body when it is injured makes it a lot less scary. Here's what Dave said.

" An ankle sprain is no insignificant event and a bit of swelling and pain is normal as the brain tries to fix the final few problems. A peripheral nerve(that innervates the ankle) is a bit irritated and sticky in the swelling and maybe it has a slight sprain as well. There are little sensors in nerves and they "report" the chemicals (swelling), pulls, pressures, stress and even temperature change to the brain. These calm (or settle) down when the brain is satisfied that the ankle is fine. The whole central nervous system is aware of the ankle and is keeping an eye on it. This explains why most ankle movements may hurt a little. This is all normal and part of the healing process. In fact, you should thank your nervous system for looking after you, just that it (nervous system) needs a bit of help and advice." Here's where we as physios come in.

At Physio Solutions & Sports Solutions, not only do we manage your swelling and teach you how to strengthen your ankle to prevent a recurrence of ankle sprains. We will teach you how to mobilize the irritated nerves as well(something which most places won't). Most ankles will improve in a few days with your range restored in 2 weeks or less. Much can be done by you actively. Wriggle into the painful range a little and remember that this isn't harmful. It is likely and sometimes even normal to have some increased pain, swelling and sometimes disturbed sleep during the course of your treatment.

Please do not panic, this is normal as your brain is "checking out" what is happening and probably creating a bit of a response to seek more input and knowledge on which it will respond accordingly. At the ankle itself, there is a bit of excitement with the refreshment of new tissue movement as the sensors adjust. It will all be good, these "flare-ups" will only last a day or two.

Come talk to our physiotherapists to learn the best way to treat your ankle sprains. Don't put up with an ankle that keeps giving way, or is stiff and painful.

Aized

Our 2nd Location at 108 Amoy Street

2009-10-31T13:27:00.000+08:00

We're happy that the signage for Sports Solutions was finally installed! Now it will be easier to spot the clinic :) We are a dedicated team of physiotherapists, sports massage therapists and sports trainers to assist you in reaching your goals of leading a pain free life while still doing the things you want..like running the Stan Chart Marathon, completing the Busselton Ironman or just getting through the day at work! Contact us at 62236078. We're open on weekends.

Sports Massage Available This Weekend!

2009-10-24T09:07:00.001+08:00

We have sports massage available this weekend for the runners participating in the Nike Human Race today and North Face Run. Having a sports massage after your race hastens your body's recovery process. Call us at 63331211 to book your appointment.

Come Visit Us At Sports Solutions

2009-10-22T10:04:00.003+08:00

Sports Solutions Opens

2009-10-21T00:12:00.007+08:00

For all our patients who have been waiting patiently, our second branch, Sports Solutions will open to see patients from today 21 October 2009!

We have named it differently as it has a sports rehab space/ gym that we will be able to use to return our patients back to sports and /or after their injury or operations. Of course we will also have physiotherapy and sports massage therapy services there as well.

There will also be strength and conditioning, sports psychology and sports nutrition services available upon request as well. Please contact us if you have any questions.

Sports Solutions is located at 108 Amoy Street, Singapore 069928. Tel 6223-6078. Fax 6223-6079.

The New Clinic So Far

2009-10-13T20:20:00.001+08:00

Some more pictures of our new clinic showing the reception area, patients' waiting area, room walls covered up now and a couple of shots from the back part of the clinic.

Sound Proofing The Rooms

2009-10-09T11:18:00.003+08:00

Here are some more pictures of some work done to sound proof our treatment rooms so you can have privacy when you come and see us for physiotherapy and sports massage treatment. Unlike some other physiotherapy clinics which just use curtains around the treatment area, our treatment rooms are fully built up so that there is patient confidentiality.

More pictures Of Our New Clinic

2009-10-05T22:58:00.005+08:00

Here's a preview of how fast they're working. All of our partition walls for our rooms came up in one day. The last picture shows the sky light after we removed the false ceiling left covered by the previous tenant. Nice.

Look out for our new clinic!

2009-10-02T23:44:00.003+08:00

Follow us in our journey of converting our new space into our next clinic! We look forward to bringing you more great physiotherapy and sports massage at a new location :) Stay tuned..

F1 Weekend

2009-09-27T23:14:00.010+08:00

Here's some of our pictures taken at the 2009 Singapore Grand Prix. Our second year in a row attending the event. Enough said.

Exercising While Pregnant

2009-09-18T16:06:00.010+08:00

Gone are the days when women aren't suppose to exercise when they are expecting. There is a great deal more research supporting the fact that exercise is just as important and even beneficial during pregnancy as at other times.

Just ask Paula Radcliffe (women's world marathon record holder at 2:15.25 hrs). In her 6th month of pregnancy she did a London 10km race in Hyde Park in 42 mins. She was still running about 70 miles a week in her 7th month. Her doctor told her that even while pregnant, exercise is better for her baby than no exercise, but he advised her to keep her heart rate below 80% of maximum. Well, she's Paula after all you'll say.

How about Aized? She's currently about 5 months pregnant. Aized's doctor advised her (I was at the check up with her) not to exceed 150 beats per minute (which is also about 80% or her maximum heart rate) for more than 15 minutes.

Based on research up until 2002, current American College of Obstetrics and Gynecologists (ACOG) guidelines recommend only 30 minutes of exercise per day for pregnant women.

However, this recent study suggests that current guidelines can be increased. The authors in the study mentioned below critically evaluated recent studies regarding the effect of exercise during a healthy pregnancy on mother, fetus and child outcomes. Based on this review, healthy pregnant women can benefit from exercising at a moderate intensity for a longer duration than recommended in the current ACOG guidelines that are based on studies published before or during 2002.

Well, you've read earlier what Paula did. What does Aized do? She does deep water running (in photos above with other patients) for up to 50 minutes twice a week . Come join our hydrotherapy/ deep water running class especially if you're pregnant and still keen on exercising. Please call for details.

gino

Reference

Kalisiak B and Spitznagle T (2009). What Effect Does An Exercise Program For Healthy Pregnant Women Have On The Mother, Fetus And Child. The Journal Of Injury, Function, And Rehabilitation. 1(3): 261-266

To Do Or Not To Do (OKC exercises)?

2009-09-11T18:48:00.012+08:00

Here is the next follow up posting for our current trends in anterior cruciate ligament (ACL) reconstruction management which first started on Mar 19 this year

Now that you have done your ACL reconstruction and in the middle of your rehab program and yet continue to experience muscle weakness, especially in your quadriceps. Sounds familiar, fret not as this is a fairly common scenario among most if not all ACL reconstruction patients.

Most if not all physiotherapists will be quite hesitant to introduce open kinetic chain (OKC) exercises as compared to closed kinetic chain (CKC) exercises for fear of putting strain on the ACL.

Open Kinetic Chain (OKC) exercises are performed typically where the foot is free to move. These exercises are sometimes non-weight bearing, with the movement occurring at the knee joint (like the leg extension exercise in the photo). The opposite are closed kinetic chain (CKC) exercises. An example would be doing a leg press when the feet are in contact with the foot plate or a simple squat.

However, for optimal results OKC exercises are essential when used as part of a comprehensive rehab program. Consider this, you would be required to perform an maximal isokinetic knee flexion/ extension (bending/ straightening) test at designated timelines while undergoing your rehab. Most patients are allowed to run after regaining 70% strength in their quads while some studies indicate that you will need at least 90% strength before you can return to your sport. In order for you to get the desired strength, you will need to do specific training and that will have to include OKC exercises.

Published evidence supports the use of OKC exercises as part of a comprehensive rehab program especially when undergoing an isokinetic test. The researchers had 2 randomized groups of ACL reconstruction patients, one group with CKC quads strengthening while the other group did OKC strengthening. Aside from these quadriceps exercises, the 2 rehab programs were identical.

Patients were assessed after 4 months of rehabilitation. Muscle strength, jump performance, and muscle activation were also assessed. The OKC group had significantly greater isokinetic quadriceps strength after rehab. There was no difference in hamstring strength, 1-repetition-maximum squat test, muscle activation, jump performance, and functional outcome. The researchers concluded that rehab with OKC quadriceps exercise led to significantly greater quadriceps strength compared with rehabilitation with CKC quadriceps exercise.

Come see us after your ACL reconstrction, we'll definitely help you return to sports.

Reference

Tagesson, S et al (2008). A Comprehensive Rehabilitation Program with Quadriceps Strengthening in Closed versus Open Kinetic Chain Exercises in Patients with Anterior Cruciate Deficiency. Am J Sp Med. 36: 298-307

Never Too Late To Start

2009-08-31T20:03:00.002+08:00

If you have been thinking about starting a new exercise program or have been putting it off, the good news is this, it's never too late to start.

In a recent article published in the British Medical Journal, researchers who studied a group of men (more than 2200 subjects) above 50 years of age for 10 years. Weight, alcohol intake and smoking habits were also taken into account. They found that subjects who had increased their activity levels ended up living as long as those who had been active much earlier.

The subjects who exercised the most ( 3hours of sports activity a week), lived 2.3 years longer than those who did not exercise and 1.1 years longer than those who exercised moderately.

The authors also mentioned that the positive effects of starting to exercise were similiar to the positive effects of giving up smoking.

What are you waiting for?

Reference

Byberg et al, (2009). Total Mortality after Changes in Leisure Time Physical Activity in 50 Year Old Men : 35 Year Follow-up of Population Based Cohort. BMJ 338:b688

I made it!

2009-08-20T00:15:00.001+08:00

4 and a half months post-partum... this mama has completed the army half marathon! With a rather respectable time that is... much slower than my target... but what could I expect of myself?

2:46H. I'm quite impressed. That includes a toilet stop at the ladies toilet at Fort rd with a queue! I actually felt better in the last 4 km this time than the last 2 times I'd done this distance over 5 years ago. Although my best timing was 2:07 then, but I think I can be pretty proud of my current timing, considering these legs are carrying over 10kg more weight than before. I started feeling the legs (esp the ITB) at about 14km. But I pressed on and stretched through every water station. In the last 4km, I just kept going, not stopping for the drinks. This would have been the point at which, on my last 2 halves, I was cramping, and practically walk/jogged... It was torture... It was then that I swore never to do another half.... but here I am... yearning for more!

Too bad I didn't get any pics of the occasion, even though I wore the Physio Solution shirt! maybe i'll just make it up :P
runpix.com says that we started 10 minutes late! how hilarious. A friend of mine told me that the organisers may have flagged off 5 minutes early. No wonder we didn't hear anything strolling up to the start line. We didn't even realise that the race had started!
Also, according to runpix, I ran an almost constant speed of 7.7kph for the whole race. Thanks to V for running with me, pacing with me, and keeping me company throughout! I didn't even need my ipod! The highlight of the run for me would definitely be the run down the F1 track. That was awesome. I was just imagining the noise, the crowd, and tried to put myself in an F1 car going by the stands... (but of course I'd almost look like I was standing still next to an F1 car!)

Woo hoo! here's to more running!

posted by Denise

Should You Be Popping Vitamins?

2009-08-18T18:58:00.007+08:00

Ok, let's be honest now, how many of you are regularly popping vitamin pills? You may not need to judging from the results from a very large study to find if there is any associations between multivitamin use and risk of cancer, heart disease and mortality (death rates) in post menopausal women.

The study followed more than 160,000 women in their 50's for 8 years. Detailed data were studied on multivitamin use at baseline and certain follow up times. What the researchers found was that there were little or no differences on the risk of common cancers and heart diseases whether you took multivitamins or not. There were also no differences in death rates between those who took vitamins and those who didn't.

The conclusion from the researchers was to get your nutrients from real food as they are better than dietary supplements. I'll second that, coz' real food tastes much better anyway.

Reference

Neuhouser, ML et al (2009). Multivitamin use and Risk of Cancer and Cardiovascular Disease in the Women's Health Initiative Cohorts. Arch Intern Med. Feb 169: 294-304.