Showing posts with label physio. Show all posts
Showing posts with label physio. Show all posts

Thursday, August 12, 2021

An Insane 200miles (6-9 Aug 2021, 76:41h)

 
TLDR:
Pain. Grit. Hallucinate. My very first 200miler as a single-stage tarmac event. 😵‍.
 
Pre-event: 
Planned to attempt this over the National Day long weekend. Studied the route-map for nth time, spinning it in all configurations for start-sleep/rest-end points. Typing out 10km-markers and possible timings on excel. It was too much for my brain. After days of staring, I finally landed on my ideal plan! Or so I thought…
 
D-day (6 Aug):
 
Showed up fresh and perky at my “ideal” start point at the Marina Barrage and saw signages about special event zone. It suddenly dawned on me that I might not get back to the area when I finished on 9 Aug! Alarm bells went off in my head. Googled NDP road closures etc, and made an impromptu decision to shift my start point “forward” so that I would clear the Esplanade/Gdns area first. Took a Grab over to Little India, where my office was, took a selfie and a deep breath, and started my watch. Off I go! 
 
Reached the Barrage again, and took a photo with my little SGP flag, ahh the feels of National Day. The first 50km or so was quite straightforward. Got to Changi Beach Point and took a photo of the “pointing finger” sculpture. I checked on my knees often because I had some issue recently during runs. Gino did a fantastic job (as always) with releasing all tightness the day before and also taped the relevant parts. Happy to be pain-free so far! Arrived at Punggol area to catch a glorious sunset before looping around the Waterway Park and taking the PCN over to Sengkang. Many runners and cyclists were out that evening. 100km suddenly felt “easy”, oh if only I was ending soon. I eventually meandered to Chomp Chomp area and knew that I was nearing MR.
 
D+1 (7 Aug):
 
Arrived at MR around 730am. 118km done. Melvin was there with fresh clothes and a McMuffin. I took a quick shower and headed off. Ran through northern trail to Windsor, and surprised that legs were still quite fresh on the trail! Spoke too soon because I died in the exposed heat on Old Thomson Road. Bought two packs of iced drink and sat at a carpark to cool down. Got to Yishun Safra and a torrential downpour started. I waited it out and took the chance to eat and rest. When there were no signs of abatement, I bought two ponchos from 7-11, donned one to block the wind, and continued in the rain. That was the start of my sole-blister. Somehow made it to Belukar Trail and Rifle Range. It was dark again, and I hurried on, looking fwd to some sleep at my parents’ place enroute later. Alas! the physical and cognitive slowdown meant I had to catch some winks at bus stops. Twice x ten minutes. Hitting Lor Sesuai up and down before sleep point was wicked. I saw my sleep buffer slowly dissipating… Grrr…. 
 
D+2 (8 Aug):
 
214km. Reached home with no time to sleep. I slurped a huge bowl of porridge with marmite, dunked feet into ice buckets, recharged all my gadgets, and took another shower. I had to tape my blister too, each step was a pain. 30h left for 108km looked comfortable (naive thought). Heading out on Brickland and Jln Bahar, I was absolutely toasted. The heat plus pain, I was reluctant and distracted to move. I texted Marie to ask whether she could treat blisters, next thing I knew, she was coming down to NTU with her rescue gels etc! 🙏x1, I owe my continued movement to her. It started raining again, and I whipped out a new poncho. I felt sleepy by now and just going through mechanical steps.
Getting to Yuan Ching was like finding the end of the world. I ate some packed rice and moved to Pandan Reaervoir, where it went downhill. I hallucinated about why I was there in the dark and where I was going. Thankfully there was only one way out. I asked Marie to meet me at Sunset Way, but I dozed off at Clementi til she called (luckily not for long!) I was so afraid to fall asleep and miss the times. I hurried over to meet her and so thankful there was someone to keep me sane. Took a snooze at West Coast and in NUS. Marie ran home to get me her trekking poles (🙏 x2) and they were so helpful esp on Vigilante and Pepys. I was sleep walking zig-zag by then. 
 
D+3 (9 Aug):
 
We hurried to ARC for MacDonalds breakfast and kopi-o. Last 30ish km! Reached Mt Faber and I posed for an almost-300km milestone photo. But the last section is always the most painful and endless. Each time I stopped, it was literal pain to restart my legs. The damn blister caused me more anguish than muscles or anything. At some point, I tried not to sit down at all. The 10km through Tanglin, Ridley, and Botanic Gdns was a whirl-mess. It was burning (we were both trying to sneak under twigs of shade), we were tired and sluggish. The slower I moved, the faster the time ticked on. I was panicking. We got to Stevens Road and it was about 5km to the end. With 1h left, omg! Marie said it would be a hard push and I was not prepared to be cut off. So we “sprinted” abt 8min pace (what I thought I did VS what I really did), she led the way and I simply followed. Two crazy ladies cutting through Orchard Rd, me clacking the poles throughout. We might really get heat stroke! Somerset. Istana. Cavenagh. Why so far?! KK Hospital. Melvin had walked out to check because I way exceeded my estimated finish. I dropped off my hydration pack and poles and just went for that last 400m to Little India. Omg! Done! 76:41h, so close to the 77h COT. Incredulous & unbelievable! Happy National Day! 
 
Thanks so much Marie for accompanying me for 50km and keeping me going (plus all the photos) 😊, and Melvin for meeting me with fresh supplies and picking me at the end. 😍😘
 
Shoutout to Coros Vertix whose navigation mode kept me on track, lasted on full features with only 1.5x recharge. It ended with 30% juice. 💪

Monday, September 6, 2010

Gino Physio

I finally saw Gino on my friends' recommendation after 1 month of nagging knee pain that did not subside even when I scaled back my runs. Prior to joining Physio Solutions and starting up Sports Solutions, Gino Ng worked as a senior sports physiotherapist at the Singapore Sports Council (SSC) for 10 years. He also travelled with many national teams and treated our national athletes. Gino did a few assessment tests on me, & concluded it was my weak gluteus medius. And stiff L3 and L4 vertebrae, ie. if I fully exaggerate my walk or run, my leg will be very bowed out, because the muscle is not holding the leg/ knee in its proper alignment. Plus a very tight side femur dunno what muscle. That's not the ITB. So my right knee is not soft or mobile, and right leg tends to "collapse" easier. So my own guess was quite right - hip & vertebrae, & not ITB. Oh well, got a trigger ball to release muscles. And do strengthening. Fascinating! Maybe I shld study physio!

http://psescapades.blogspot.com/2009/08/contact-list-for-sports-treatments.html

Saturday, September 4, 2010

Andrew Physio

Saw Andrew twice in the week. Very thorough, but oh my very expensive too! Well, ok... standard physio rates. Andrew works out of his apartment, but he was very good with his hands-on deep tissue massages and follow-up.

First session, he tested and explained that my side muscles were very hyper tight - the one that ran along the ITB. So he kneaded the end of the muscle, just about my side knee cap. The explanation was to 'tease open the tight muscle joint that was almost fused together', so it was a very deep and hard massage. Then he moved upwards along the lateral quad. Then the inner groin pelvic area. I ended with giant bruises and was instructed to rub and ice daily. He also taught me some ITB and back stretches.

Second session, repeated the same deep tissue massages on the same spots. Then moved on to inner quad (abductor), and also a little on the archilles lower calf. Major ouch. I dragged Alber along to learn the stretches so that he could help me with them. My ITB was so tight that it 'sprang' back as he tried to press it downwards for a stretch. Uhh.... It was obvious because his ITB was a lot more flexible than mine when he tried the same stretch. Oh oh....

All done, Andrew asked me to try running over the weekend.

Wednesday, August 5, 2009

Contact List for Sports Treatments

My contact list for the treatments I have personally tried repeatedly for all sorts of injuries and strains etc. There are other random ones that I had been, but did not think they were effective enough for me so I have excluded them from this list.


Sports Solutions (Gino)
http://www.sportssolutions.com.sg/
Fees, services and contacts are listed on the website
Running Blog- http://weloverunning.blogspot.com/

I finally saw Gino on my friends' recommendation after 1 month of nagging knee pain that did not subside even when I scaled back my runs. Prior to joining Physio Solutions and starting up Sports Solutions, Gino Ng worked as a senior sports physiotherapist at the Singapore Sports Council (SSC) for 10 years. He also travelled with many national teams and treated our national athletes. Gino did a few assessment tests on me & diagnosed my problem. He taught me some strengthening exercises and also gave me some tips to correct my running form. Although Gino does not do sports massages now, his clinic has therapists who do that. Gino also conducts running clinics every Thurs from his shop.

http://psescapades.blogspot.com/2010/09/gino-physio.html
http://psescapades.blogspot.com/2010/09/pain-free-run.html
http://psescapades.blogspot.com/2010/10/shuffle-shorter-strides.html


Andrew (private physio)
$80/ 30min; $120/ 45min; $160/ 60min
81 Carlisle Rd, Mera Springs condo, #14-02
Tel: 98258689

Andrew works out of his apartment, but he was very good with his hands-on deep tissue massages. He was also very proactive with following up on clients' progress. He has many massaging gadgets and really uses strength to ensure an effective massage. Hence, the expensive rates. I am a regular of physio and sports massage sessions, but Andrew's style was very different. He also taught me how to self-massage to knead out the very very deep knots, and a fascinating way to stretch my ITB!
http://psescapades.blogspot.com/2010/09/andrew-physio.html


Kinesis
$120 first session Philippe Steiner (swiss old gentlman)
SMU Li Ka Shing Library Bldg, B1-27 (next to food court)
Tel: 63520800

A very dear and stately Swiss gentleman. :) It is usually very difficult to get an appointment with Philippe, must wait 1-2 weeks. He is extremely experienced though. You will get pulled, jerked and cracked in all sorts of places. Eg. did u know calf tightness is linked all the way to the back of our head/neck (just behind the ears)? He loosened that for me as well. http://psescapades.blogspot.com/2008/09/physio-ed-knee-hurray.html


Chinese Accupressure Centre
$24-36 per session, cash only
Tel: look for Frankie - 63720409/ 90071484
71A pagoda street (behind lucky chinatown macdonalds, above a bee cheng hiang bah-kua shop, 2nd flr)

My regular dose of weekly maintenance tui-nas. Good for easing out the cranks and general maintenance & treatment of sprains, strains etc. Great for target treatment of specific sprains, Frankie can spend an entire 30-60min just working on a particular spot.


Victor Ong/ Rosa
$55 for 1hr; $40 for half-hr, cash
Tel: 91459654/ 63540717 (Rosa: 96465096)
55 Newton Road (Revenue House), #05-02 (inside the Recreation Club on 5th floor; exchange for visitor's pass at security counter)

Good, firm sports massage. Experienced, many running clients. Be ready for painful kneading, but rewarded with loosened muscles and limbs. :)
http://psescapades.blogspot.com/2009/08/another-sports-massage.html

His colleague, Rosa, is equally effective but double the pain. Rosa is so petite that she puts her entire body weight on you via her bony elbows and fingers. Be sure to turn blue (from holding your breath) and scream in pain.


Gian Min Medical Centre
~$36 cash only
152 Mei Ling St #01-16 Singapore 140152. Tel/Hp : 64759621
Close by 9pm; call to check; no pre-apptm, walk-in to get Q-number (u can tell them don't want medicine before they issue it) usu v crowded, gotta wait 30min-1hr after u get Q-number.
The electricity acupuncture. They will also massage or twist/crack you in the same session. They decide what sort of treatment after they see you.
http://psescapades.blogspot.com/2008/10/acupuncture.html


Chinese physician Lee Heng Long
$30 per session, cash only
M: 9675 4306
Blk 39 #10-2412 Upper Boon Keng Road
Closed by 6pm and on Thurs; call before going
The spinal chiropractor - he loosened my back, and I could feel my entire hamstrings and calves loosen.


Chang Jiang Acupuncture (closed/ relocated - unsure of new address)
$40 per session, cash only
Physician CK Soh
Blk 150 Bt Batok St 11#01-232 S650150
Tel: 65665909
9am - 9pm weekdays & sat. sun til 5pm
I've been going for many acupuncture sessions. usu just walk-in. You can treat entire body in one session, just add more needles only, fixed $40.But if u want the tui-na, better to call in advance. There's a different Chinese guy doing tui-na and he's quite good. Also $40.